This is a 12-week plan designed to prepare soldiers for the rigors of the Ranger Assessment and Selection Program. The program focuses on building strength, endurance, and work capacity through a progressive schedule of weighted exercises, structured running and rucking, and task-specific conditioning

Prereqs:

- athlete can run under 40min for a 5 mile timed trial

- athlete can easily maintain 15min/mile on a ruck march

- athlete has already established a base of 20+ miles/week

- access to a full gym setup with weight sled, skedco, KBs, and sandbags

Tests On Week 1 and Week 12:

Tuesday - Bodyweight exercises and 20RM squat

Wednesday - ACFT

Thursday - RPAT

Saturday - 5 Mile Run TT

Sunday - 8 Mile Ruck TT

Monday: Rest on Mondays because we will be utilizing Saturdays and Sundays for long runs or rucks

Tuesday (Squatting, Bodyweight, and Easy Run): Working with a 20RM squat to help with core stabilization AND ensure a very strong, stable posterior chain. Bodyweight work to make sure we are hitting the mandatory exercises the PT test. Easy runs to get back into running at the beginning of each week.

Wednesday (Machine Cardio, Deadlift, OH Press, and Pull): Machine cardio at a high intensity to develop VO2 max. Deadlift and OH presses for power and strength development. Single leg and pulling exercises to make sure we are well rounded and to take pressure off of the "pushing" muscles.

Thursday (External Load Conditioning and "Quality" Run): External load conditioning events to get used to moving more than just their own body weight. One quality track session of each week to develop speed and strength for running and rucking.

Friday: Active Recovery Day to recover from Tuesday-Thursday before heading into the long Saturday and Sunday runs and rucks

Saturday (Long Run): Endurance running to build the athlete aerobically.

Sunday (Ruck and Ruck/Run): Switching between straight rucking and rucking with a run to train the ability to strap a ruck on and move.