PROGRAM:Strength 1.3.

1 NAME:__________
Fundamentals 6.0
week 1 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 23.0 MP 24.0 Cardio/Recovery Day MP 22.0 MP 25.0 Cardio/Recovery Day

MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Back Squat Bench Press ESD Options (30 min minimum): Deadlift FTN Press ESD Options (30 min minimum):
2:00-3:00 4x8 85%E 4x8 85%E 1. Bike 10-20min 4x8 85%E 4x8 85%E 1. Bike 10-20min
2. Run 15-30min 2. Run 15-30min
3. Jacob's Ladder 5-10min 3. Jacob's Ladder 5-10min
Box Jump Upper Only Rope Climb 4. Rower 10-20min Broad Jump Cont. Pullups Chest to Bar 4. Rower 10-20min
4x5 4x1 5. TM Incline Walk 15-30 min 4x5 4x5 5. TM Incline Walk 15-30 min
6. Cybex Arc 15-30 min 6. Cybex Arc 15-30 min
7. Obstacle Course Run 7. Obstacle Course Run
8. Combat Specific ESD 8. Combat Specific ESD
9. ESD Circuit 10-20min 9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest DB Backward Lunge DB Alt OH Press (seated) SMFR WT Back Extension SA DB Bench Press SMFR
1:30-2:30 4x8e 3x8e self myo-fascial release 4x8 3x8e self myo-fascial release
(Bottom Hold)
15 min 15 min
DB Side Bend DB Bent Row w/pause SL 1/4 Squat Hold Scap Inverted Row
4x20e 3x8 work from ground up 4x:20e 3x20 work from ground up
(Top Hold) targeting all general targeting all general
areas areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Hanging Leg Raise GH MB R.Twist Flexibility/Mobility WT Plank Band Rotation w/pause Flexibility/Mobility
Minimal to 4x10 3x15e 15 min 3x:30 3x15e 15 min
maintain form Bench Hip Lift Side Plank w/reach through work from ground up SB SL Hamstring Curl MB Rot Toss Reactive work from ground up
4x10 3x15e targeting all general 3x10e 3x15e targeting all general
areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest Pushups 25lb Chinup
Minimal to 1 min max reps 5 min max reps
maintain form (strict form) (strict form only)
Reps:___________ Reps:________

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest
Minimal to
maintain form

ESD

RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:Strength 1.3.1 NAME:__________
Fundamentals 6.0
week 2 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 23.0 MP 24.0 Cardio/Recovery Day MP 22.0 MP 25.0 Cardio/Recovery Day

MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Back Squat Bench Press ESD Options (30 min minimum): Deadlift FTN Press ESD Options (30 min minimum):
2:00-3:00 5x6 90%E 5x6 90%E 1. Bike 10-20min 5x6 90%E 5x6 90%E 1. Bike 10-20min
2. Run 15-30min 2. Run 15-30min
3. Jacob's Ladder 5-10min 3. Jacob's Ladder 5-10min
Box Jump Upper Only Rope Climb 4. Rower 10-20min Broad Jump Cont. Pullups Chest to Bar 4. Rower 10-20min
5x5 5x1 5. TM Incline Walk 15-30 min 5x5 5x5 5. TM Incline Walk 15-30 min
6. Cybex Arc 15-30 min 6. Cybex Arc 15-30 min
7. Obstacle Course Run 7. Obstacle Course Run
8. Combat Specific ESD 8. Combat Specific ESD
9. ESD Circuit 10-20min 9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest DB Backward Lunge DB Alt OH Press (seated) SMFR WT Back Extension SA DB Bench Press SMFR
1:30-2:30 4x6e 3x8e self myo-fascial release 4x10 3x8e self myo-fascial release
(Bottom Hold)
15 min 15 min
DB Side Bend DB Bent Row w/pause SL 1/4 Squat Hold Scap Inverted Row
4x20e 3x8 work from ground up 4x:20e 3x20 work from ground up
(Top Hold) targeting all general targeting all general
areas areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Hanging Leg Raise GH MB R.Twist Flexibility/Mobility WT Plank Band Rotation w/pause Flexibility/Mobility
Minimal to 4x12 3x15e 15 min 3x:45 3x15e 15 min
maintain form Bench Hip Lift Side Plank w/reach through work from ground up SB SL Hamstring Curl MB Rot Toss Reactive work from ground up
4x12 3x15e targeting all general 3x10e 3x15e targeting all general
areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest Pushups 25lb Chinup
Minimal to 1 min max reps 5 min max reps
maintain form (strict form) (strict form only)
Reps:___________ Reps:________

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest
Minimal to
maintain form

ESD

RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:Strength 1.3.1 NAME:__________
Fundamentals 6.0
week 3 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 23.0 MP 24.0 Cardio/Recovery Day MP 22.0 MP 25.0 Cardio/Recovery Day

MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Back Squat Bench Press ESD Options (30 min minimum): Deadlift FTN Press ESD Options (30 min minimum):
2:00-3:00 6x4 95%E 6x4 95%E 1. Bike 10-20min 6x4 95%E 6x4 95%E 1. Bike 10-20min
2. Run 15-30min 2. Run 15-30min
3. Jacob's Ladder 5-10min 3. Jacob's Ladder 5-10min
Box Jump Upper Only Rope Climb 4. Rower 10-20min Broad Jump Cont. Pullups Chest to Bar 4. Rower 10-20min
6x5 6x1 5. TM Incline Walk 15-30 min 6x5 6x5 5. TM Incline Walk 15-30 min
6. Cybex Arc 15-30 min 6. Cybex Arc 15-30 min
7. Obstacle Course Run 7. Obstacle Course Run
8. Combat Specific ESD 8. Combat Specific ESD
9. ESD Circuit 10-20min 9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest DB Backward Lunge DB Alt OH Press (seated) SMFR WT Back Extension SA DB Bench Press SMFR
1:30-2:30 4x4e 3x8e self myo-fascial release 4x12 3x8e self myo-fascial release
(Bottom Hold)
15 min 15 min
DB Side Bend DB Bent Row w/pause SL 1/4 Squat Hold Scap Inverted Row
4x20e 3x8 work from ground up 4x:20e 3x20 work from ground up
(Top Hold) targeting all general targeting all general
areas areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Hanging Leg Raise GH MB R.Twist Flexibility/Mobility WT Plank Band Rotation w/pause Flexibility/Mobility
Minimal to 4x15 3x15e 15 min 3x1:00 3x15e 15 min
maintain form Bench Hip Lift Side Plank w/reach through work from ground up SB SL Hamstring Curl MB Rot Toss Reactive work from ground up
4x15 3x15e targeting all general 3x10e 3x15e targeting all general
areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest Pushups 25lb Chinup
Minimal to 1 min max reps 5 min max reps
maintain form (strict form) (strict form only)
Reps:___________ Reps:________

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest
Minimal to
maintain form

ESD

RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:Strength and Capacity 1.0 NAME:__________
Big 4 Strength and Capacity
Week 1 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 26.0 Any MP MP 28.0 Any MP MP 4.0 Cardio/Recovery Day

MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Back Squat BB Rollouts Bench Press WT Situps Deadlift ESD Options (30 min minimum):
2:00-3:00 work up to heavy 5 4x10 work up to heavy 5 4x15 work up to heavy 5 1. Bike 10-20min
2. Run 15-30min
FTN OH Press 3. Jacob's Ladder 5-10min
work up to heavy 5 4. Rower 10-20min
5. TM Incline Walk 15-30 min
6. Cybex Arc 15-30 min
7. Obstacle Course Run
8. Combat Specific ESD
9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest 5 x 2:00 interval 5 x 2:00 interval 5 x 2:00 interval SMFR
1:30-2:30 Back Squat x 5 Bench Press x 5 Deadlift x 5 self myo-fascial release
Squat Jump x 5 Plyo Pushup x 5 FTN Press x 5
WT Pullup x 5 Hang Leg Raise x 10 Chinups x 10 15 min

Use approximetly Use approximetly Use approximetly work from ground up

60% max 60% max 60% max targeting all general
areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest 25lb Pushup DB Walking Lunges DB Bench Press Flexibility/Mobility
Minimal to 2 x max reps 2x15e 2 x max reps 15 min
maintain form choose weight that work from ground up
will result in 10-20 reps targeting all general
areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest
Minimal to
maintain form

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest
Minimal to
maintain form

ESD
Aerobic or Anaerobic Training Aerobic or Anaerobic Training

RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:Strength and Capacity 1.0 NAME:__________
Big 4 Strength and Capacity
Week 2 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 26.0 Any MP MP 28.0 Any MP MP 4.0 Cardio/Recovery Day

MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Back Squat BB Rollouts Bench Press WT Situps Deadlift ESD Options (30 min minimum):
2:00-3:00 work up to heavy 3 4x12 work up to heavy 3 4x12 work up to heavy 3 1. Bike 10-20min
2. Run 15-30min
FTN OH Press 3. Jacob's Ladder 5-10min
work up to heavy 3 4. Rower 10-20min
5. TM Incline Walk 15-30 min
6. Cybex Arc 15-30 min
7. Obstacle Course Run
8. Combat Specific ESD
9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest 5 x 2:00 interval 5 x 2:00 interval 5 x 2:00 interval SMFR
1:30-2:30 Back Squat x 5 Bench Press x 5 Deadlift x 5 self myo-fascial release
Squat Jump x 5 Plyo Pushup x 5 FTN Press x 5
WT Pullup x 5 Hang Leg Raise x 10 Chinups x 10 15 min

Use approximetly Use approximetly Use approximetly work from ground up

60% max 60% max 60% max targeting all general
areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest 25lb Pushup DB Walking Lunges DB Bench Press Flexibility/Mobility
Minimal to 2 x max reps 2x15e 2 x max reps 15 min
maintain form choose weight that work from ground up
will result in 10-20 reps targeting all general
areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest
Minimal to
maintain form

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest
Minimal to
maintain form

ESD
Aerobic or Anaerobic Training Aerobic or Anaerobic Training

RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:Strength and Capacity 1.0 NAME:__________
Big 4 Strength and Capacity
Week 3 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 26.0 Any MP MP 28.0 Any MP MP 4.0 Cardio/Recovery Day

MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest Back Squat BB Rollouts Bench Press WT Situps Deadlift ESD Options (30 min minimum):
2:00-3:00 work up to heavy 1 4x15 work up to heavy 1 4x10 work up to heavy 1 1. Bike 10-20min
2. Run 15-30min
FTN OH Press 3. Jacob's Ladder 5-10min
work up to heavy 1 4. Rower 10-20min
5. TM Incline Walk 15-30 min
6. Cybex Arc 15-30 min
7. Obstacle Course Run
8. Combat Specific ESD
9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest 5 x 2:00 interval 5 x 2:00 interval 5 x 2:00 interval SMFR
1:30-2:30 Back Squat x 5 Bench Press x 5 Deadlift x 5 self myo-fascial release
Squat Jump x 5 Plyo Pushup x 5 FTN Press x 5
WT Pullup x 5 Hang Leg Raise x 10 Chinups x 10 15 min

Use approximetly Use approximetly Use approximetly work from ground up

60% max 60% max 60% max targeting all general
areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest 25lb Pushup DB Walking Lunges DB Bench Press Flexibility/Mobility
Minimal to 2 x max reps 2x15e 2 x max reps 15 min
maintain form choose weight that work from ground up
will result in 10-20 reps targeting all general
areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
General Rest
Minimal to
maintain form

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

General Rest
Minimal to
maintain form

ESD
Aerobic or Anaerobic Training Aerobic or Anaerobic Training

RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:RASP II Prep Phase 1.0 NAME:__________
Improving Ranger Standards 1.01
week 1 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 9.0 MP 16.0 Cardio/ Recovery Day MP 1.0 MP 20.0 Cardio/ Recovery Day
Run 1st MP 8.0 Run 1st
MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

Pushups DB Split Squats Weighted Pushup Overhead Squat Anaerobic ESD 8.0 ESD Options (choose 2-3):
6 x :30s 5x6e 25-45lb 5x6 15 min AMSAP of: 1. Bike 10-20min
(:30s rest) 4 x max reps 2. Run 15-30min
Broad Jump Squat Jump Cont. 5 Pullups 3. Jacob's Ladder 5-10min
1- 5x6 Heel Claps 5x6 10 Pushups 4. Rower 10-20min
2- 4 x 90%M 15 Squats 5. TM Incline Walk 15-30 min
3- 6. Cybex Arc 15-30 min
4- Sets:_______ 7. Obstacle Course Run
5- 8. Combat Specific ESD
6- 9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
Chinups WT Situps BTN Weighted Pullups WT Back Extensions Situps SMFR 15 Min
4 x max reps 10-25lbs (strict form) 10-25lbs 3x25 self myo-fascial release
3x15 25-45lbs 3x10 work from ground up
1- 4 x max reps targeting all general
2- Reverse Hypers WT Plank areas
3- 3x15 Leg Lowers 3x:30s
4- 4x10

(1:00 rest btwn)

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

Situps Farmer Carry SMFR 15 min 45lb Plate OH Carry Flexibility/Mobility
4 x :30s 4x100yrd self myo-fascial release 4x100yrd 15 min
(:30s rest) :30 rest work from ground up :30 rest work from ground up
targeting all general targeting all general
areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
Flexibility/Mobility
15 min
work from ground up
targeting all general
areas
SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

ESD
Aerobic Run Aerobic Run Aerobic Run Aerobic Ruck
Steady/Fast/8-10RPE/85-100%HRmx Interval/Fast/9-10RPE/90-100%HRmx Steady/Mod/5-6RPE/70-80%HRmx Steady/Mod/3-6RPE/60-80%HRmx
2 miles Improve Threshold 8x400m 1:00 rest Speed 4 miles Cardio-respiratory Funct. 4 miles
Time:_______ Time:__ __ __ __ __ __ __ __ Time:_______ Time:_______
Distance:_______ Distance:_______ Distance:_______ Distance:_______
HRavg:______ HRavg:______ HRavg:______ HRavg:______
RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:RASP II Prep Phase 1.0 NAME:__________
Improving Ranger Standards 1.02
week 2 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 9.0 MP 16.0 Cardio/ Recovery Day MP 1.0 MP 20.0 Cardio/ Recovery Day
Run 1st MP 8.0 Run 1st
MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

Pushups DB Split Squats Weighted Pushup Overhead Squat Anaerobic ESD 8.0 ESD Options (choose 2-3):
4 x 1:00 5x6e 25-45lb 5x6 15 min AMSAP of: 1. Bike 10-20min
(1:00 rest) 4 x max reps 2. Run 15-30min
Broad Jump Squat Jump Cont. 5 Pullups 3. Jacob's Ladder 5-10min
1- 5x6 Heel Claps 5x6 10 Pushups 4. Rower 10-20min
2- 4 x 90%M 15 Squats 5. TM Incline Walk 15-30 min
3- 6. Cybex Arc 15-30 min
4- Sets:_______ 7. Obstacle Course Run
8. Combat Specific ESD
9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
Chinups WT Situps BTN Weighted Pullups WT Back Extensions Situps SMFR 15 Min
4 x max reps 10-25lbs (strict form) 10-25lbs 3x30 self myo-fascial release
3x15 25-45lbs 3x10 work from ground up
1- 4 x max reps targeting all general
2- Reverse Hypers WT Plank areas
3- 3x15 Leg Lowers 3x:30s
4- 4x12

(1:00 rest btwn)

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

Situps Farmer Carry SMFR 15 min 45lb Plate OH Carry Flexibility/Mobility
3 x 1:00 4x100yrd self myo-fascial release 4x100yrd 15 min
(:45s rest) :30 rest work from ground up :30 rest work from ground up
targeting all general targeting all general
areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
Flexibility/Mobility
15 min
work from ground up
targeting all general
areas
SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

ESD
Aerobic Run Aerobic Run Aerobic Run Aerobic Ruck
Steady/Fast/8-10RPE/85-100%HRmx Interval/Fast/9-10RPE/90-100%HRmx Steady/Mod/5-6RPE/70-80%HRmx Steady/Mod/3-6RPE/60-80%HRmx
3 miles Improve Threshold 6x800m 1:30 rest Speed 5 miles Cardio-respiratory Funct. 6 miles
Time:_______ Time:___ ___ ___ ___ ___ ___ Time:_______ Time:_______
Distance:_______ Distance:_______ Distance:_______ Distance:_______
HRavg:______ HRavg:______ HRavg:______ HRavg:______
RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:RASP II Prep Phase 1.0 NAME:__________
Improving Ranger Standards 1.03
week 3 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 9.0 MP 16.0 Cardio/ Recovery Day MP 1.0 MP 20.0 Cardio/ Recovery Day
Run 1st MP 8.0 Run 1st
MOVEMENT

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

Pushups DB Split Squats Weighted Pushup Overhead Squat Anaerobic ESD 8.0 ESD Options (choose 2-3):
3 x 1:30 5x6e 25-45lb 5x3 15 min AMSAP of: 1. Bike 10-20min
(1:00 rest) 4 x max reps 2. Run 15-30min
Broad Jump Squat Jump Cont. 5 Pullups 3. Jacob's Ladder 5-10min
1- 5x6 Heel Claps 5x6 10 Pushups 4. Rower 10-20min
2- 4 x 90%M 15 Squats 5. TM Incline Walk 15-30 min
3- 6. Cybex Arc 15-30 min
Sets:_______ 7. Obstacle Course Run
8. Combat Specific ESD
9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
Chinups WT Situps BTN Weighted Pullups WT Back Extensions Situps SMFR 15 Min
4 x max reps 10-25lbs (strict form) 10-25lbs 3x35 self myo-fascial release
3x15 25-45lbs 3x10 work from ground up
1- 4 x max reps targeting all general
2- Reverse Hypers WT Plank areas
3- 3x15 Leg Lowers 3x:30s
4- 4x15

(1:00 rest btwn)

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

Situps Farmer Carry SMFR 15 min 45lb Plate OH Carry Flexibility/Mobility
2 x 1:30 4x100yrd self myo-fascial release 4x100yrd 15 min
(1:00s rest) :30 rest work from ground up :30 rest work from ground up
targeting all general targeting all general
areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
Flexibility/Mobility
15 min
work from ground up
targeting all general
areas
SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

ESD
Aerobic Run Aerobic Run Aerobic Run Aerobic Ruck
Steady/Fast/8-10RPE/85-100%HRmx Interval/Fast/9-10RPE/90-100%HRmx Steady/Mod/5-6RPE/70-80%HRmx Steady/Mod/3-6RPE/60-80%HRmx
4 miles Improve Threshold 4x1mi 2:00 rest Speed 6 miles Cardio-respiratory Funct. 7 miles
Time:_______ Time:____ ____ ____ ____ Time:_______ Time:_______
Distance:_______ Distance:_______ Distance:_______ Distance:_______
HRavg:______ HRavg:______ HRavg:______ HRavg:______
RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:RASP II Prep Phase 1.0 NAME:__________
Improving Ranger Standards 1.04
week 4 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 1.0 Recovery Day APFT Day Recovery Day MP 20.0 Cardio/ Recovery Day
Choose any MP MP 8.0 Choose any MP Run 1st
MOVEMENT
1. Pushups 2min
2. Situps 2min
SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP
Overhead Squat ESD Options (choose 2-3): ESD ESD Options (choose 2-3): Anaerobic ESD 8.0 ESD Options (choose 2-3):
3x5 50%M 1. Bike 10-20min 3. 2 mile test see ESD Below 1. Bike 10-20min 20 min AMSAP of: 1. Bike 10-20min
2. Run 15-30min 2. Run 15-30min 2. Run 15-30min
3. Jacob's Ladder 5-10min 3. Jacob's Ladder 5-10min 5 Pullups 3. Jacob's Ladder 5-10min
4. Rower 10-20min 4. Pullups max reps 4. Rower 10-20min 10 Pushups 4. Rower 10-20min
5. TM Incline Walk 15-30 min 5. TM Incline Walk 15-30 min 15 Squats 5. TM Incline Walk 15-30 min
6. Cybex Arc 15-30 min 6. Cybex Arc 15-30 min 6. Cybex Arc 15-30 min
7. Obstacle Course Run 7. Obstacle Course Run Sets:_______ 7. Obstacle Course Run
8. Combat Specific ESD 8. Combat Specific ESD 8. Combat Specific ESD
9. ESD Circuit 10-20min 9. ESD Circuit 10-20min 9. ESD Circuit 10-20min
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
25 lb Pullups SMFR 15 Min SMFR 15 Min SMFR 15 Min
(strict form) self myo-fascial release self myo-fascial release self myo-fascial release
1 x max reps work from ground up work from ground up work from ground up
targeting all general targeting all general targeting all general
record score:______ areas areas areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

Heel Claps Flexibility/Mobility Flexibility/Mobility Flexibility/Mobility
1 x max reps 15 min 15 min 15 min
work from ground up work from ground up work from ground up
record score:______ targeting all general targeting all general targeting all general
areas areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

ESD
Anaerobic ESD 29.0 Aerobic Run Aerobic Run Aerobic Ruck
2 sets Diagnostic Test Diagnostic Test Steady/Mod/3-6RPE/60-80%HRmx
2-mile Run 5-mile Run 8 miles
Time:_______ Time:_______ Time:_______
Time:_____________ Distance:_______ Distance:_______ Distance:_______
HRavg:______ HRavg:______ HRavg:______
RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:RASP II Prep Phase 1.0 NAME:__________
Improving Ranger Standards 1.05
week 5 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 16.0 Cardio/ Recovery Day MP 6.0 MP 18.0 MP 3.0 Cardio/ Recovery Day
MP 21.0
MOVEMENT
5-10-5 shuttle x 10 reps (5e way)

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

Trap Bar Deadlift ESD Weighted Pushup Trap Bar Deadlift Pushups ESD
5x5 70-80%M 1. See Below (Metronome Pace) 5x3 80-90%M (Metronome Pace) 1. See below
25-45lb 4 x max reps
Broad Jump 4 x max reps Squat Jump Cont.
5x5 2. Obstacle Course 5x5
Monkey Bars Heel Claps 2. Obstacle Course
Wall Climb Heel Claps 4 x 90%M Monkey Bars
Rope Climb 4 x 90%M (use previous score) Wall Climb
Caving Ladder Climb (use previous score) Rope Climb
Caving Ladder Climb
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
Overhead Squat SMFR Weighted Pullups Back Extensions Pullups SMFR
4x6 self myo-fascial release (strict form) 3x10 (strict form) self myo-fascial release
25-45lbs 4 x max reps
Leg Lowers 15 min 4 x max reps Situps 15 min
4x10 3x25
work from ground up work from ground up
targeting all general targeting all general
areas areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

Flexibility/Mobility Sled Drag Farmer Carry Flexibility/Mobility
15 min 6x(185lbx50yrd) 4x100yrd 15 min
work from ground up work from ground up
targeting all general :30 rest :30 rest targeting all general
areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
Farmer Carry
4x100yrd

:30 rest

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

ESD
300yrd shuttle x 3 Aerobic Run Aerobic Ruck Aerobic Run
1:00 rest Kit Run 3 miles Steady/Mod/3-6RPE/60-80%HRmx Run 3 miles
1:00 high/1:00 low intensity 10 miles recovery pace
1-_______ Time:_______
2-_______ Distance:_______ Record Time:_______
3-_______ HRavg:______
RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:RASP II Prep Phase 1.0 NAME:__________
Improving Ranger Standards 1.06
week 6 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 16.0 MP 6.0 Cardio/ Recovery Day MP 18.0 MP 3.0 Cardio/ Recovery Day
MP 21.0
MOVEMENT
5-10-5 shuttle x 10 reps (5e way)

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

Trap Bar Deadlift Bench Press ESD Trap Bar Deadlift Pushups ESD
5x5 70-80%M 1. Work up to heavy single:_______ 5x3 80-90%M (Fast Test Pace) 1. See below
2. BW x max reps:_____________ See Below 3 x max reps
Broad Jump Squat Jump Cont.
5x5 Pushups 5x5
1. 45lb x max reps:_____________ Heel Claps 2. Obstacle Course
2. 25lb x max reps:____________ 4 x 90%M Monkey Bars
3. BW x max reps:____________ (use previous score) Wall Climb
Rope Climb
1:00 rest between all sets after 1RM Caving Ladder Climb
SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP
Overhead Squat Weighted Pullups SMFR Back Extensions Pullups SMFR
4x6 (strict form) self myo-fascial release 3x10 (strict form) self myo-fascial release
25-45lbs 4 x max reps
Leg Lowers 4 x max reps 15 min Situps 15 min
4x10 3x25
work from ground up work from ground up
targeting all general targeting all general
areas areas

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

Sled Drag Flexibility/Mobility Farmer Carry Flexibility/Mobility
6x(185lbx50yrd) 15 min 4x100yrd 15 min
work from ground up work from ground up
:30 rest targeting all general :30 rest targeting all general
areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
Farmer Carry
4x100yrd

:30 rest

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

ESD
300yrd shuttle x 3 Anaerobic ESD 66.0 Aerobic Ruck Aerobic Run
1:00 rest Honor Field Steady/Mod/3-6RPE/60-80%HRmx Steady/Fast/8-10RPE/85-100%HRmx
8 miles 4 miles
1-_______ Time:_______ Time:_______
2-_______ Time:______________ Distance:_______ Distance:_______
3-_______ HRavg:______ HRavg:______
RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment
 PROGRAM:RASP II Prep Phase 1.0 NAME:__________
Improving Ranger Standards 1.07
week 7 DATE: DATE: DATE: DATE: DATE: DATE:
MOVEMENT PREP
MP 16.0 MP 6.0 Cardio/ Recovery Day MP 23.0 Recovery Day Recovery Day
MP 21.0 Choose any MP Choose any MP
MOVEMENT
5-10-5 shuttle x 10 reps (5e way) very light activity

SERIES 1 WT REP WT REP WT REP WT REP WT REP WT REP

Trap Bar Deadlift Weighted Pushup ESD Pushups ESD ESD Options (choose 2-3):
5-4-3-2-1 heavy single (Metronome Pace) See Below 75% max reps 30-45 min Arc/Elliptical 1. Bike 10-20min
(not a true 1RM) 25-45lb Low Impact Cardio 2. Run 15-30min
Broad Jump 2 x max reps Reps:_________ light pace 3. Jacob's Ladder 5-10min
5x5 4. Rower 10-20min
perform 75% of your 5. TM Incline Walk 15-30 min
Heel Claps expected/goal reps 6. Cybex Arc 15-30 min
4 x 90%M on your APFT test
(use previous score) as fast as possible

SERIES 2 WT REP WT REP WT REP WT REP WT REP WT REP

Overhead Squat Weighted Pullups SMFR Situps SMFR 15 Min SMFR 15 Min
4x6 (strict form) self myo-fascial release 75% max reps self myo-fascial release self myo-fascial release
25-45lbs work from ground up work from ground up
Leg Lowers 2 x max reps 15 min Reps:_________ targeting all general targeting all general
4x10 areas areas
work from ground up perform 75% of your
targeting all general expected/goal reps
areas on your APFT test
as fast as possible

SERIES 3 WT REP WT REP WT REP WT REP WT REP WT REP

Sled Drag Flexibility/Mobility Pullups Flexibility/Mobility Flexibility/Mobility
4x(185lbx50yrd) 15 min 75% max reps 15 min 15 min
work from ground up Reps:_________ work from ground up work from ground up
:30 rest targeting all general perform 75% of your expected/goal targeting all general targeting all general
areas reps on your APFT test areas areas
SERIES 4 WT REP WT REP WT REP WT REP WT REP WT REP
Farmer Carry
1x100yrd

SERIES 5 WT REP WT REP WT REP WT REP WT REP WT REP

ESD
Aerobic Ruck Aerobic Threshold 11.0 Aerobic Run
Interval/Mod/3-4RPE/60-70%HRmx Downing Mile Loop Steady/Mod/5-6RPE/70-80%HRmx
4 miles 1:00/2:00 Lo/Hi 1 mile run out 12min Cardio-respiratory Funct.
Time:_______ Downing mile(or equivelent O-course) Time:_______
Distance:_______ 1 mile run back Distance:_______
HRavg:______ Time:_________________ HRavg:______
RECOVERY

Term Key %E= percent effort %M= percent max SL= single arm SA= single arm OH= overhead BTN= behind the neck FTN= front of neck WT= weighted MB= Medball SB= stability ball KB= kettlebell BB= barbell DB= dumbbell BW= bodyweight RM= repetition max
Coach Nick O'Brien 2012 75th Ranger Regiment