{"product_id":"ranger-assessment-and-selection-program-rasp-prep-12-week-program","title":"Ranger Assessment and Selection Program (RASP) Prep (12 week program)","description":"\u003ch3\u003eRASP selects for the man who is still functioning when the standard stops being negotiable.\u003c\/h3\u003e\n\u003cp\u003eTwelve weeks, three four-week phases, five training days a week. Every phase tests, builds for two weeks, peaks in a max-effort week, then deloads and retests. You always know what you lifted, what you ran, and whether it moved.\u003c\/p\u003e\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eA weekly split built around the job:\u003c\/strong\u003e lower-body barbell, run, upper and posterior barbell, ruck, and an accessory day ending in track intervals.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA full testing block\u003c\/strong\u003e — squat, bench, deadlift or trap bar, overhead press; max pullups, dips and toes-to-bar; plank; a 3-mile ruck for time; 2-mile and 5-mile runs; and timed hand-release pushups, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRucking with the details that matter\u003c\/strong\u003e — 35 lb dry weight, 8 oz of water and 50–100 calories per mile added on top, and a terrain hierarchy that tells you to get off the treadmill.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLand navigation instruction\u003c\/strong\u003e from zero: which map to order and at what scale, which compass and protractor to buy, how to plot a grid, how to build and verify a pace count, and how to progress your distances.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBarbell progression\u003c\/strong\u003e on squat, bench, deadlift and overhead press, with a week-three AMRAP that recalculates your training max from what you actually hit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeighted pullup and dip progressions\u003c\/strong\u003e once bodyweight stops being hard.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePace tables and a movement library\u003c\/strong\u003e so every run has a target and every lift has a demo.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\u003cp\u003eRanger candidates and 11-series soldiers preparing for RASP, plus anyone who wants a strength-and-ruck program that progresses on evidence rather than feel.\u003c\/p\u003e\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Ruck Table · Land Navigation How To · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, rucksack and plates, a scale, and a measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eRASP Selection Criteria and Physical Requirements\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eArmy Ranger Assessment \u0026amp; Selection Program selects soldiers for extreme durability under stress. The program tests not just physical capacity, but mental resilience and decision-making under fatigue. RASP evaluates: VO2 max and aerobic capacity; lower body and core strength; movement quality under load; mental toughness and recovery mindset; and tactical decision-making during controlled chaos. This program systematically prepares you for all dimensions.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eOfficial RASP Fitness Standards and Targets\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eYou'll be measured against Army standards: 2-mile run under 15 minutes; 5-mile run under 36 minutes loaded with 60+ lbs; multiple pull-ups, push-ups, and sit-ups; dead-hang grip strength for 2+ minutes; and functional rucking endurance. This program takes you beyond minimums. You'll target sub-12 minute 2-milers, sub-32 minute 5-milers loaded, 15+ pull-ups, and ruck marches from 8-15 miles under 90 minutes depending on load.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eWhy This Program is Different from SEAL Training\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eRASP and BUD\/S both build elite soldiers, but they differ. SEAL training emphasizes unconventional warfare and swimming\/water work; Ranger training emphasizes sustained intensity and controlled aggression. This program mirrors Ranger selections directly—no adaptation needed for different special ops culture. If you're selected for Ranger Regiment, this eliminates the guess-work.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eNutrition and Mental Toughness Under RASP Demands\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eElite selection demands elite fueling. You'll burn 5,000-6,500 calories per training day. Strategic nutrition during 12 weeks: carbs and protein timing around hard sessions; hydration protocols for rucking in heat; pre-dawn meal timing for 0500 formations; and recovery nutrition between double training days. Mental prep is equally critical. You'll practice positive self-talk during max-effort work, breathing techniques during rucks, and the mindset that \"pain is temporary, quitting is forever.\"\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eCommon RASP Failure Points and How This Program Addresses Them\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eMost soldiers fail RASP from injury (overtraining too early), burnout (mental fatigue by week 8), or pacing errors (going too hard too soon). This program prevents all three: progressive overload prevents injury; built-in deload weeks maintain motivation; and paced intensity lets you peak exactly when RASP starts, not before.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130393920,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/RangerRASP.jpg?v=1716414086","url":"https:\/\/www.runliftperform.com\/products\/ranger-assessment-and-selection-program-rasp-prep-12-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}