The following 8-week program is specifically designed to prepare athletes for the Army Ranger Assessment and Selection Program (RASP) 1 & 2. This plan is designed to be completed the 8 weeks directly prior to your selection start week.
This is a very intense, 6-day a week training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.
This program gets progressively harder each week, until Week 8, when the training tapers into selection. Don’t skip ahead! The plan is designed to build upon itself. If you have to miss a training day, start-up back where you left off.
This is Version 3 of the plan, updated in October 2023 to reflect changes to the RASP gate PFT.
Ruck, Run and Swim Intensive
This plan is “sport-specific” to the specific fitness demands you’ll face at the RASP selection – specifically running, swimming and treading water, bodyweight calisthenics, load carry, and rucking. This program has multiple two-a-days, to get the most of the program you will need to make training a priority in your day.
The plan includes 4 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks:
- Ranger RPFT – Arms Extended Push Ups, Plank, Chin Ups, 5 Mile Run
- 9 mile or 12 Mile Ruck for Time Ruck for Time – The first three weeks of the training plan utilizes a time 9 mile ruck, then builds to a 12 mile ruck. Load: 35# Ruck (dry), 10lb Rubber Rifle, Full Cammies/Boots/Helmet
- Swim Confidence – 250m Swim, Pool Crossing carrying simulated rifle, 15 Min Water Tread
The training plan includes scaled paces for your runs, ruck, and swims. These paces are based on your assessment results from the assessments listed above. You’ll take these assessments multiple times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run, rucking, and swimming fitness. The interval distances are shorter and pace faster than the assessment distances and pace.
The running and ruck utilize the MTI Run Calculator, MTI Ruck Calculator, and MTI Swim Calculator which are embedded into the program. Simply input your latest assessment numbers, and the calculators will provide the assigned pace.
- Be sure to do all the swimming required by the plan in full cammies. Tailor cammie trousers so they end at the ankle will make them much easier to swim/tread water in.
- Test personal nutrition strategies as you work through the plan – you’ll need to refuel during many of these training sessions. Most proven are energy gels and electrolyte drinks. You need to find a gel or something else you can eat on the go and keep down under stress. Find the gel or product that works for you during this train up.
- Ruck Intervals should be completed on a relatively flat surface (trails are better than roads). The longer rucks should be completed on varying terrain.
This is a limited equipment training plan. Below is the required equipment.
- Ruck with 45# of filler. Try to use clothing/equipment instead of a sandbag egg for familiarity with how the pack will sit on your frame.
- Pull Up Bar
- 16-18” Bench for Step Ups
- 60# Sandbag
- Swimming Pool, Swimming Goggles
- Waterproof Stopwatch with repeating countdown timer
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What if I have less than 8 weeks before my selection date?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 8 weeks?
Email firstname.lastname@example.org with the time you have and we will advise.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the A&S. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for rucks?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.