If you are in the Army or planning to join, you might wonder about the 75th Ranger Regiment and be curious about how to prep for the Ranger Assessment and Selection Program (RASP).
It is vital to note the difference between Ranger School and the attachment to the Regiment.
The Regiment is a Special Operations Unit and is the Army’s largest special operations force. All those who make up the Ranger Regiment have gone through RASP 1 and RASP 2.
On the other hand, Ranger School is a leadership school, and it is open to anyone in the military even if they are not attached to the Ranger Regiment.
Leaders in the 75th Regiment must attend Ranger school, but you can be in the Regiment without attending Ranger school.
However, to be a Ranger with the 75th Ranger Regiment, you must successfully complete RASP.
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RASP Fitness Test Requirements
To join the 75th Ranger Regiment, you must meet some physical condition requirements.
When the Rangers are considering those who try for selection, there is a Ranger Assessment and Selection (RASP) fitness test to determine physical ability.
To qualify for entry into RASP, you must perform the following:
- 53 push-ups
- 63 sit-ups
- 2 mile run in 14:30 minutes or less
- Four pull-ups
- 6-mile ruck march with a weapon and a 35-pound rucksack within 90 minutes
Your ability to pass the pre-RASP qualifies you for entry, but it does not guarantee your success.
Once you are in RASP, there are a lot more expectations for your physical ability.
Once past the pre-entry physical fitness portion, the physical demands do not stop.
The ruck march includes a 6, 8, and 10-mile march with a 35-pound rucksack.
Once you reach the 10-mile march, you are ready for the final 12-mile march with the same 35-pound bag while in full uniform.
The final 12-mile march is done within three hours.
Physical Fitness Test
Furthermore, candidates in RASP must complete the Army PT test.
Your score for the PT test must be a minimum of 240, which is 80% in each event.
However, instead of the two-mile run, candidates complete a five-mile run.
The five-mile run is done in 40 minutes or less.
Ranger Swim Ability Evaluation
The Ranger Swim Ability Evaluation (RSAE) is necessary, as well.
How to Physically Prep for RASP
Qualifying for the Ranger Regiment means you must make it through RASP.
However, RASP was not designed to be accommodating or friendly.
In fact, the point is to make it very inviting to want to quit, and no one is going to encourage you to stay.
It is a weeding-out process, after all.
Therefore, if you want to make it, having the discipline to prepare emotionally and physically is essential.
If you have enough time, you can build up the endurance well in advance.
However, not everyone has the luxury of time.
Therefore, we broke the workout plan according to how much time you have to prepare.
- 30 – 60 Days
- 60 – 90 Days
- 90+ Days
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Prep for RASP Test in 30 – 60 Days
If you are attending RASP within two months, your primary focus should be a well-rounded fitness plan that includes strength, endurance, and running.
Also, if you are not comfortable in the water, begin swimming.
Alternate weight training to give your muscles a chance to recuperate.
For instance, you can focus on the upper body one day and the lower body the next.
Do not forget to alternate the days you run, as well.
Strength Training for Upper Body
Look for compound multi-joint exercises because it gives you the most significant change to your body composition the quickest.
Plan to perform two to three sets with 12-15 repetitions each.
If you find you can hit the 12-15 with ease, you need a higher weight.
Making sure you are using the correct weight is essential so you maximize your potential.
- Bench Press
- Incline Press
- Military Press
- Dead Lift (both upper and lower body)
- Clean and Press (both upper and lower body)
Also, calisthenics is a critical component of strength training.
You should add the following exercises to your routine, along with weight lifting.
- Push-ups and sit-ups alternating sets of 40, 30, and 20 repetitions
Strength Training for Lower Body
Your lower body workout should utilize compound multi-joint exercises, as well.
- Variations of Squats
- Deadlift (both upper and lower body)
- Bench step-ups
- Clean and Press (both upper and lower body)
- Rack Pulls
Running to Prep for RASP in 30-60 Days
Begin by running three times a week.
Start with a warm-up by walking for five to 10 minutes.
Do an easy run for only eight minutes at the beginning of the week, but plan to increase this to 10 minutes by the time the week is over.
For the next week, your warm-up should be a slower jog, and alternate running and walking for two minutes.
As the third, fourth, and remaining weeks continue, your run time should increase, as should your speed.
Your goal is to be able to run five miles in 40 minutes.
If you are struggling with speed, focus on alternating running as hard as possible for two minutes before walking for two. The bursts of speed will increase your speed overall.
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Prep for RASP Test in 60 – 90 Days
If you have an extra month to prepare, you can continue the same workout above, but with some minor changes.
For instance, you can build muscle mass rather quickly by alternating some low reps with a higher weight into your routine.
High weights with lower reps add more pressure to your joints, but it also helps you avoid a plateau and helps you progress.
The higher repetition workouts increase your muscle endurance because you are building up slow-twitch muscles.
On the other hand, the low repetitions with higher weights help you gain muscles.
Alternate these two workout weeks:
Your routine should consist of high repetitions with low weights three to four times a week.
This routine is just like the one discussed above for the 30-60 days before RASP.
For the second week, switch to lower reps with high weights two to three times a week.
Running to Prepare for RASP in 60-90 Days
With an extra month to prepare for the 40-minute five-mile run, you can afford to pace yourself.
The previous example had you focus on gaining speed quickly.
With the extra month to prep for RASP, you can build up a little slower by incorporating a walk/run progression.
Going slower helps prevent injuries, as well, especially if you are new to running.
Perform the following three times a week:
Jog for one minute and walk for four minutes.
Repeat this combination six times for a total of 30 minutes.
Jog for two minutes and walk for three.
Also, repeat for a total of 30 minutes.
Jog three minutes and walk for two for a total of 30 minutes.
Jog for four minutes and walk for one minute.
Repeat this interval six times for a total of 30 minutes.
Jog six minutes while walking for four.
Repeat this interval four times, so now you are invested for 40 minutes a day.
Jog for seven minutes and walk for three a total of four times.
You are still doing this combo for a total of 40 minutes.
Jog for eight minutes and walk for two for a total of 40 minutes.
The interval time increases again this week.
Jog for 12 minutes and walk for three.
Repeat this three times for a total of 45 minutes.
Jog for 12 minutes and walk for two minutes three times for a total of 45 minutes.
During this week, Jog for 14 minutes and walk for one.
Do this interval a total of three times.
At the end of this week, time yourself and see where you stand completing the five-mile run in 40 minutes.
Week 11 Through 13
The interval times go up for all three of these weeks.
During this time, you should have an accurate idea of your performance potential for the five-mile run.
As you alternate this week, adjust your speed for the jog to ensure you meet your goal.
Begin by jogging for 17 minutes and walking for three minutes. Repeat this interval three times for the hour of cardio.
As you run the final weeks, add two minutes to the jog time, and subtract two minutes from the walk time.
Prep for RASP Test in 90+ Days
If you have more than 90 days to prep for RASP, the plan highlighted above is still suitable.
However, you have the luxury of adding exercises to your plan that add variety and help keep your body challenged.
Abs and Core for Balance
Since you have the time, focusing on your core is helpful for many reasons.
Soldiers must achieve more than just strength and endurance.
Balance and mobility are achieved by strengthening the core and focusing on the muscles that stabilize the body.
Consider adding the following:
- Planks (front, side, and reverse)
- Bent leg hold
- Frog kicks
- Side sit-ups
- Bent-leg body twist
- Shoulder bridges (both and single legs)
Also, it is vital to consider adding movement drills to build agility.
- Shuttle Runs
- Agility Ladders
- Cone Drills
Related Article – 30 Day Workout Plan to Prep For Basic Training
Before consideration for the 75th Ranger Regiment, you have to pass the selection process.
The selection process, or the Ranger Assessment and Selection Program (RASP), is challenging to accomplish.
Before making it to RASP, there is a pre-assessment test.
Also, once you do make it to RASP, the selection program is incredibly difficult.
In fact, many Rangers say the program is designed for people to want to quit to weed out those who lack the mentality necessary for the 75th Ranger Regiment.
However, if RASP is your goal, you can prepare to be in your best physical and mental state.
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