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12 Week Ranger Assessment and Selection Program Training PlanIntroductionNothing is magic about this program. What will make this program work is you.Commit mentally to success and follow through with dedication and hard work.Although your muscles will eventually reach failure, never let your mind reachfailure. Do not quit and approach this program and RASP with a fearless tenacityto go above and beyond the accepted “norm”. If you are happy being ordinary,don’t waste your/our time and stop reading now and go enjoy your life. If not,continue on relentlessly Before each PT event complete the Ranger Athlete Warrior MovementPreparation drills. Listed Below:Movement PrepPurpose: Bring metabolism from rest to exercise levels, loosen the major joints andmuscle groups, prime nerve-to-muscle messages that improve total-body coordination –all in preparation for any physical activity that follows.Utilization: Before each PT session in all phases. Movement prep should be completed inabout 10 minutes.Execution: Calisthenics may be performed in an extended, rectangular formation forlarge groups or in a circle for squads. Perform 3-5 repetitions for each exercise, beginningwith slow movements through an easy range-of-motion, adding just a little speed andrange-of motion with each repetition. Perform the movement drills as indicate below,using an extended, rectangular formation. The last four movement drills are performedover a 20 meter distance. Pause as need between exercises to avoid fatigue. Aftermovement prep, the body should be warm, loose and primed for intense activity – but notfatigued.CalisthenicsBend and ReachAround the WorldSquatWindmillLeg WhipsBalance and Reach, RearwardPushup /Pushups/RotationsSquat-Reach-Jump1

Movement DrillsSide-Step Lunge (5 reps then reverse)Corkscrew Lunge (5 reps then reverse)Walking Lunge & Reach (10 steps each leg)Walking Bend and Reach (10 steps each leg)Verticals (down and back)Laterals (down and back)Crossovers (down and back)Shuttle Run (down-back-down)2

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At the end of each training session complete the Ranger Athlete WarriorRecovery Drills. Listed Below:RecoveryFlexibility DrillPurpose: Safely decrease heart-rate, respiratory rate, body temperature; improvefunctional flexibility; replace nutrients.Utilization: After each PT session in all phasesExecution: Walk as needed to bring the heart rate back to within about 20-30 beats of theresting level, then finish with the exercises below. The exercises with an * are consideredmotion exercises rather than static stretches, and need only be held for 1-3 seconds, 3-4reps each side. The other exercises are stretches and should be held for 15-30s, 1 rep. Thelast four stretches are performed in standing. Rangers that find tight muscle groupsshould be encouraged to stretch on their own throughout the day. The stretch routine alsoprovides a good opportunity for squad leaders to give their men feedback on the PTsession.Immediately after the PT session, re-hydrate and restore nutrients. The optimalpost-exercise meal for the RAW program meets the following criteria: 1) ingested within30 minutes, 2) about 3:1 ratio of carbs to protein, 3) at least 250 calories.Exercise Order:Mountain Climber StretchSeated Hip Rotations*Quadriceps Stretch (side-lying)Posterior Hip Stretch (supine)Scorpion*Rotational Spine Stretch (supine)*Prone Press*Prayer Stretch w/DiagonalsHip Flexor StretchHamstring Stretch2-Part Gastroc-Soleus Stretch (wall or partner)Pectoralis Stretch (wall or partner)6

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Movement Preparation and Recovery Drills are essentially to ensure appropriateflexibility and movement is maintained and will also aid in the prevention ofinjury.Before Starting the program take a week to test yourself by completed thefollowing tests:Day 1: APFT Max number of Chin-upsDay 2: 5 mile run for timeDay3: 15 meter swim in ACUs and boots with LCE and Rubber DuckDay 4: 12 mile road march caring 45 pounds not including water for time.Spend the rest of the week doing light cardio and recovery stretching to preparefor week 1 of training.Start the program week one 13 weeks before you go to RASP. So you should testyourself 14 weeks before you go to RASP. Your goal is to complete the 12 weekprogram and have 1 week of recovery before RASP. However complete theprogram early rather than late ie completing the program 2 weeks before RASP ismore ideal the completing the program right before you are supposed to startRASP.9

Week 1MonPush ups Situps(alternate)40,30,20So 40 push-upsthen 40 Situpsetc.4- 400 sprintsTuePull-upladder1-6 for 3rounds.So 1 pull-uprest 15-20seconds then2 pull-upsworkingyour way upto 6. Thenstart over onnext set at 1.AlternateCardio(Bike,Swim, orElliptical)for 30minutesWedPush-ups situps(alternate)40,30,2030/30s: Sprintfor 30 secondswalk for 30seconds. 10rounds. Walkfor 5 minutesand completeanother 10rounds.Run 30- Walk30 equals 1round.ThurPull-upladder1-6 for 3rounds.AlternateCardio(Bike,Swim, orElliptical)for 30minutesFriRoadMarch4 milesin lessthan 60minutesWith45 lbRuck.Sat and Sun: Do Recovery drill and stretch as needed. Also can be used as makeup days if missed training during the week.10

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Week2MonPush ups Situps(alternate)50,40,305- 400 sprintsTuePull-upladder1-6 for 3rounds 3 sets of 8seated rows.Select amoderateweight.35 minutesof alternatecardio(BikeSwim, orElliptical)WedPush-ups situps(alternate)50,40,3030/30s:11 rounds thewalk 5 minutesThen 11 morerounds.ThurPull-upladder1-6 for 3rounds. 3sets of 8seated rows.Lightweight.AlternateCardio(Bike,Swim, orElliptical)for 35minutesFri3 milerun inlessthan 24minutes.Sat and Sun: Do recovery drill. Go to pool and work on swim technique.Make-up missed workouts.12

Week 3MonPush ups Situps(alternate)60,50,406- 400 sprintsTuePull-upladder1-6 for 3rounds 3 sets of 8seated rows.Select amoderateweight.40 minutesof alternatecardio(BikeSwim, orElliptical)WedPush-ups situps(alternate)60,50,4030/30s:12 rounds thewalk 5 minutesThen 12 morerounds.ThurPull-upladder1-6 for 3rounds. 3sets of 8seated rows.Lightweight.AlternateCardio(Bike,Swim, orElliptical)for 40minutesFri6 mileroadmarchinunder90minuteswith45lbruck.Sat and Sun: Do recovery drill. Swim technique or make-up workout.13

Week 4MonRunning 20:Place twomarkers around25 yards apart.Start sprint 25yards to onemarker and do 1push-up thenturn around andsprint back 25yards to themarker and do 2push-ups.Continue thisladder until youreach 20 pushups. Rest 5minutes andthen repeat forsit-ups until youreach 20.Tue3 sets ofmax numberof pull-upswithoutassistance.3 sets of 10seated rowmoderateweight.AlternateCardio(Bike,Swim, orElliptical)for 45minutes.WedPush-ups situps(alternate)60,50,4030/30s:12 rounds thewalk 5 minutesThen 12 morerounds.ThurPull-upladder1-6 for 3rounds. 3sets of 8seated rows.Lightweight.AlternateCardio(Bike,Swim, orElliptical)for 40minutesFri4 milerun inunder36minutes.Sat and Sun: Recovery drill. Work on swim technique/make up missed workouts.14

Week 5MonRunning 20:Place twomarkers around25 yards apart.Start sprint 25yards to onemarker and do 1push-up thenturn around andsprint back 25yards to themarker and do 2push-ups.Continue thisladder until youreach 20 pushups. Rest 5minutes andthen repeat forsit-ups until youreach 20.TuePull-upladder1-6 for 3rounds. 3sets of 8seated rows.Lightweight.AlternateCardio(Bike,Swim, orElliptical)for 45minutesWed7 mile roadmarch in lessthan 1 hour and45 minutes witha 45lb ruck.Thur3 sets of 25push-ups3 sets of 25sit-ups.AlternateCardio(Bike,Swim, orElliptical)for 3ominutes.Go at aneasy pace.You arestartingrecovery fornext week.Fri3 setsof 5pullupsthenjog 3milesat a 9minutemilepace.Sat and Sun: Do recovery drills. Be sure to rest and recover. Thur and Fri areintentionally easy so you are well recovered for testing on week 6.15

Week 6: Testing.MonComplete APFT max numberof pull-ups.TueComplete 5mile run fortime.WedCompleteSwim Test.Thur10 mile roadmarch fortime with45lb ruck.Under 2hours and 30minutes.FriRecoverwith 30minutesof lightcardioon amachine recoverydrillSat and Sun: Recovery drill. Think about how you scored. If you were able tomeet the standard great, keep up the good work. If not, you still have 6 weeks somake them count!!!Recognizing that I volunteered as a Ranger, fully knowingthe hazards of my chosen profession. I will always endeavorto uphold the prestige, honor, and high "esprit de corps" ofmy Ranger Regiment.16

Week 7Mon10 sets of 10push-ups with10 seconds restbetween sets.10 sets of 10 situps with 10seconds restbetween sets.7-400sTueWedThurFri10 sets of 31 minute of3 sets of 66 milepull-upsmax push-upspull-ups.(Ifrun in 51with 101 minute oftoo easy add minutes.Try toseconds rest max sit-ups.weight)maintainbetween1 mile run forSeated rowtime.3 sets of 12asets.Seated rowlight weight. 8:30/mile3 sets of 12Alternatepace.moderateCardio(Bike,weight.Swim, orAlternateElliptical)Cardio(Bike,for 45Swim, orminutesElliptical)Easy pace.for 45minutesSat and Sun. Recovery drills. Work on swim technique and make up workouts ifneeded.Acknowledging the fact that a Ranger is a more elite soldierwho arrives at the cutting edge of battle by land, sea, or air. Iaccept the fact that as a Ranger my country expects me tomove farther, faster and fight harder than any other soldier.17

Week 8Mon10 sets of 10push-ups with10 seconds restbetween sets.10 sets of 10 situps with 10seconds restbetween sets.8-400sTueWedThurFri10 sets of 31:30 max push- 3 sets of 610 milepull-upsups.pull-ups.(Ifroadwith 101:30 max pull- too easy add marchseconds rest ups.weight)inbetween1.5 mile run for Seated rowunder 2time.3 sets of 12sets.hoursSeated rowlight weight. and 303 sets of 12AlternateminutesmoderateCardio(Bike, with aweight.Swim, or45AlternateElliptical)poundCardio(Bike,for 45ruck.Swim, orminutesElliptical)Easy pace.for 45minutesSat and Sun. Recovery drills. Work on swim technique and make up workouts ifneeded.Never shall I fail my comrades. I will always keep myselfmentally alert, physically strong and morally straight and Iwill shoulder more than my share of the task whatever it maybe. One hundred percent and then some.18

Week 9MonRunning 20:push-ups andsitups.Tue10 sets of 2pull-upswith 5seconds restin betweensets.AlternateCardio(Bike,Swim, orElliptical)for 45minutesWed2 minutes maxpush-ups.2 minutes maxsit-ups.2 mile run fortime.Max number ofpull-ups.ThurFri3 sets of 63 milepull-ups.(Ifruntoo easy add 22:30Try toweight)Seated rowmaintain3 sets of 127:30/milelight weight. Pace.AlternateCardio(Bike,Swim, orElliptical)for 45minutesEasy pace.Sat and Sun. Recovery drills. Work on swim technique and make up workouts ifneeded.Gallantly will I show the world that I am a specially selectedand well trained soldier. My courtesy to superior officers, myneatness of dress and care for equipment shall set theexample for others to follow.19

Week 10MonPush-ups andsitups(alternate)60,50,40.Focus onperfect form.Tue3 sets ofpull-upsuntil failure.Seated Row3 sets of 12Moderateweight.AlternateCardio(Bike,Swim, orElliptical)for 45minutesWedPush-ups 5 setsof 20.Sit-ups 5 sets of20.30/30s 12rounds walk for5 minutes andthen 12 morerounds.ThurFri3 sets of 611 milepull-ups.(Ifroadtoo easy add marchweight)under 2Seated rowhours3 sets of 12and 45light weight. minutes.4-800sAlternateGoal is 2Cardio(Bike, hour andSwim, or30minutes.Elliptical)for 45minutesEasy pace.Sat and Sun. Recovery drills. Work on swim technique and make up workouts ifneeded.Energetically will I meet the enemies of my country. I shalldefeat them on the field of battle for I am better trained andwill fight with all my might. Surrender is not a Ranger word.I will never leave a fallen comrade to fall into the hands ofthe enemy and under no circumstances will I ever embarrassmy country.20