Pre-Rip PT program in Ranger Medic Packet.

[DocSwift]

Hello everyone, I have a question about the pre-rip pt program that is attached to the Ranger Medic Packet... Is this an updated PT Program? plus what should I be focusing on most in order to be physically fit for RASP My current stats are

2:00 PU 84
2:00 SU 87
2 mile run- 14:11
12 mile ruck- 2:35

I currently have orders to attend Airborne then RASP starting in October. i used the search threads but could not find anything pertaining to this particular program. Also Being that i'm deployed I dont have a swimming facility available for the 200M swim... should I just run instead?

[Ndog275]

Post an intro, read the rules and all that happy horse hooeey and we'll help you out.

[DocSwift]

Intro Posted.

[Ndog275]

Is it the 12 week pre RASP program?

[DocSwift]

Negative this program is a 6 week program... I've heard of the 12 week program and tried downloading it but it says the file does not exist anymore...here is the program below.


SUGGESTED
PRE-RIP PHYSICAL TRAINING
WEEK 1:
DAY 1: See what you can do. Do the very best that you can do. See how you feel at the end of the day.
APFT (maximum performance in all events) (add 6 pull-ups to the P.T. Test)
100-meter swim nonstop (any stroke, do not swim on your back or touch the bottom or sides)
3-Mile Road March in 45 minutes with 30-pound rucksack. (march along road, wear well broken-in boots with
thick socks)
DAY 2:
(a) Three sets of sit-ups (maximum performance in 30 second periods)
(b) 3-Mile Run (moderate 8-9 minute mile pace)
(c) Three sets of crunches or flutter kicks. (20 repetitions per set)
DAY 3:
(a) Three sets of push-ups (maximum performance in 30 second period)
(b) Rope climb or 3 sets of pull-ups (as many as you can do)
(c) 4-Mile Road March in 1 hour.
DAY 4:
(a) 200-meter swim OR run 2 miles
(b) Three sets of sit-ups (maximum performance in 35 second periods)
(c) Three sets of crunches or flutter kicks. (20 repetitions per set)
DAY 5:
(a) Three sets of push-ups (maximum performance in 35 second period)
(b) Rope climb or three sets of pull-ups (as many as you can do)
(c) 5-Mile Road March in 1 hour, 15 minutes.
WEEK 2:
DAY 1:
(a) Three sets of push-ups (maximum performance in 35 seconds)
(b) Three sets of pull-ups
(c) 4-Mile Run in 32 minutes
DAY 2:
(a) Four sets of sit-ups (maximum performance in 35 seconds)
(b) Four sets of crunches and flutter kicks (20 repetitions per set)
(c) 200-meter swim
DAY 3:
(a) Three sets of push-ups (maximum performance in 40 seconds)
(b) Three sets of pull-ups
(c) 5-Mile Road March in 1 hour, 15 minutes
DAY 4:
(a) Four sets of sit-ups (maximum performance in 40 seconds)
(b) Four sets of crunches and flutter kicks (20 repetitions per set)
(c) Three sets of squats with 35-pound rucksack. Go down only to the point that the upper and lower leg form a 90
degree bend at the knee.
DAY 5:
(a) Four sets of push-ups (maximum performance in 45 seconds)
(b) Three sets of pull-ups
(c) 5-Mile Run in 42 minutes
WEEK 3:
DAY 1:
(a) Four sets of push-ups (maximum performance in 45 seconds)
(b) Rope climb or 4 sets of pull-ups
(c) Fast 3-Mile Run (6 to 7 minute pace) in 22 minutes
DAY 2:
(a) Four sets of sit-ups (maximum performance in 45 seconds)
(b) Four sets of crunches and flutter-kicks (20 repetitions per set)
(c) Four sets of squats with 35-pound rucksack
DAY 3:
(a) Four sets of push-ups (maximum performance in 50 seconds)
(b) Four sets of pull-ups
(c) 4-Mile Run (8 minute pace) in 32 minutes
DAY 4:
(a) Four sets of sit-ups (maximum performance in 50 seconds)
(b) Four sets of crunches and flutter kicks (25 repetitions per set)
(c) 200-meter swim
DAY 5:
(a) Four sets of push-ups (maximum performance in 50 seconds)
(b) Four sets of pull-ups
(c) 6-Mile Road March in 1 hour, 30 minutes
WEEK 4:
DAY 1:
(a) Four sets of push-ups (maximum performance in 50 seconds)
(b) Rope-climb or four sets of pull-ups
(c) 2-Mile Run (fast) (under 14 minutes)
DAY 2:
(a) Four sets of sit-ups (maximum performance in 50 seconds)
(b) Four sets of crunches and flutter kicks (25 repetitions per set)
(c) 200-meter swim
DAY 3:
(a) Four sets of push-ups (maximum performance in 55 seconds)
(b) Four sets of pull-ups
(c) 8-Mile Road March in 2 hours
DAY 4:
(a) Four sets of sit-ups (maximum performance in 55 seconds)
(b) Four sets of crunches and flutter kicks (30 repetitions per set)
(c) Four sets of squats with 50-pound rucksack
DAY 5:
(a) Four sets of push-ups (maximum performance in 1 minute)
(b) Four sets of pull-ups
(c) 5-Mile Run in 40 minutes
WEEK 5:
DAY 1:
(a) Four sets of push-ups (maximum performance in 1 minute)
(b) Four sets of pull-ups
(c) 4-Mile Run in 32 minutes
DAY 2:
(a) Four sets of sit-ups (maximum performance in 1 minute)
(b) Four sets of crunches and flutter kicks (30 repetitions per set)
(c) 200-meter swim
DAY 3:
(a) Five sets of push-ups (maximum performance in 1 minute)
(b) Four sets of pull-ups
(c) 3-Mile fast Run (under 21 minutes)
DAY 4:
(a) Five sets of sit-ups (maximum performance in 1 minute)
(b) Four sets of crunches and flutter kicks (35 repetitions per set)
(c) Four sets of squats with 50-pound rucksack
DAY 5:
(a) Five sets of push-ups (maximum performance in 1 minute)
(b) Four sets of pull-ups
(c) 10-Mile Road March in 2 hours, 30 minutes
WEEK 6:
DAY 1: (APFT)
(a) Maximum number of push-ups in 2 minutes
(b) Maximum number of sit-ups in 2 minutes
(c) At least 6 pull-ups
(d) 2-Mile Run (best possible time)
DAY 2:
12-Mile Road March in 3 hours
DAY 3:
5-Mile Run in under 40 minutes

[Ndog275]

https://www.benning.army.mil/75thranger ... ysical.htm" onclick="window.open(this.href);return false;

Here's a whole bunch of info about RASP and the 12 week PT program.

I'm not sure what to tell you about the swimming with out a pool. It's not a pre scuba/scout swimmer hard kind of swim, so unless you totally can't swim, I wouldn't stress on it.

[DocSwift]

Ranger Ndog I appreciate the link... I finally got the program...I'm going to start it this morning

[K.Ingraham]

Doc, if you can doggypaddle and keep your head above water for a pool length distance without freaking out, you should be golden.

[DocSwift]

I think I can manage that... The only problem is I have never been in a swimming pool with ACU's, Boots and a Weapon... I really have to find a place thats going to allow me to do that when I get back home... Or I'll just have to take a dive in a lake.

[Baseplate]

I went to Rip, Airborne, Basic with this dude woh couldn't swima and had never swam before in his life. He taught himself during airborne at the gym. It shouldn't be that hard to do

[DocSwift]

I really am not so familiar with Drum yet.... I got there went to a JRTC rotation and deployed... I will check once I get back... Im more familiar with Baghdad than Drum.... Its a damn shame.

[KW Driver]

not really, Drum's cold, warmish, cold then damn cold.

Baghdad isn't.

[DocSwift]

I have heard the rumors of how cold it is and saw for my own eyes how cold it gets, on the weather channel website... I have not myself experienced a Fort Drum winter but I can agree with you that I love that it does not get to freezing temperature over here. And what makes it even greater is I never will because I will be too busy enjoying the suck of this long pipeline I have ahead of me.

[Jim]

I have heard the rumors of how cold it is and saw for my own eyes how cold it gets, on the weather channel website... I have not myself experienced a Fort Drum winter but I can agree with you that I love that it does not get to freezing temperature over here. And what makes it even greater is I never will because I will be too busy enjoying the suck of this long pipeline I have ahead of me.

Well, at leasy you know what you have to look forward to.