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    RFT Prep Before You Begin: Warm-Up Drills (Before Each Workout)

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    Donavan Wallace
    The document outlines a 12-week training program to prepare for RASP, including warm-up and cool-down drills, workouts for each week focusing on exercises like pushups, situps, pullups, running and rucking, and testing weeks.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    RFT Prep Before You Begin: Warm-Up Drills (Before Each Workout)

    Uploaded by

    Donavan Wallace
    59 views11 pages
    The document outlines a 12-week training program to prepare for RASP, including warm-up and cool-down drills, workouts for each week focusing on exercises like pushups, situps, pullups, running and rucking, and testing weeks.

    Original Title

    RFT PREP

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    The document outlines a 12-week training program to prepare for RASP, including warm-up and cool-down drills, workouts for each week focusing on exercises like pushups, situps, pullups, running and rucking, and testing weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    59 views11 pages

    RFT Prep Before You Begin: Warm-Up Drills (Before Each Workout)

    Uploaded by

    Donavan Wallace
    The document outlines a 12-week training program to prepare for RASP, including warm-up and cool-down drills, workouts for each week focusing on exercises like pushups, situps, pullups, running and rucking, and testing weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    RFT PREP

    BEFORE YOU BEGIN

    Before you dive into the program, take a week to test yourself to see where you stand and what
    you need to improve.
     
    Day 1: Army Physical Fitness Test + max number of chin-ups
    Day 2: Five-mile run for time
    Day 3: 15-meter swim in ACUs and boots with LCE and dummy rifle.
    Day 4: 12-mile road march, carrying 45 pound ruck for time.
     
    Spend the rest of the week doing light cardio and recovery stretching.
     
    Warm-up Drills (Before each workout)
     
    Complete the following drills before each workout:
    3-5 repetitions each:

     Calisthenics
     Bend and reach
     Around the World
     Squats
     Windmill
     Leg Whips
     Balance and Reach, Rearward
     Pushup-rotations
     Squat-Reach-Jump
     Movement Drills
     Side-step Lunge
     Corkscrew Lunge
     Walking Lunge
     Walking Bend
     Verticals
     Laterals
     Crossovers
     Shuttle run

    Cool Down Drills


    Complete the following drills after each workout in order to decrease your heart-and respiratory
    rate to resting levels. 

     Mountain Climber Stretch


     Seated Hip Rotations
     Quadriceps Stretch
     Posterior Hip Stretch
     Scorpion
     Rotational Spine Stretch
     Prone Press
     Prayer Stretch
     Hip Flexor Stretch
     Hamstring Stretch
     2-part Gastroc-Soleus Stretch
     Pectoralis Stretch

    “Although your muscles will reach failure, never let your mind reach failure.” – RASP 12-week
    Training Program Manual

    Quick links

    Week 1
    Week 2
    Week 3
    Week 4
    Week 5
    Week 6
    Week 7
    Week 8
    Week 9
    Week 10
    Week 11
    Week 12

    Week 1

    Monday

    Pushups + Sit-ups (alternate sets: 40, 30, 20 reps)


    Sprints (4 x 400 meter)
    Notes: Do 40 pushups, and then 40 sit-ups. Do 30 pushups, and then 30 sit-ups, etc. 
     

    Tuesday

    Pull-up Ladder (1-6 x 3 rounds)


    Cardio (30 minutes)
    Notes: Pull-up rounds: Do one pull-up, rest 15-20 seconds, two pull-ups, rest, and repeat. Work
    up to six reps, and then start another round. Do three rounds. Cardio: Choose from biking,
    swimming, or elliptical.
     
    Wednesday

    Pushups + Sit-ups (alternate sets: 40, 30, 20 reps)


    30-30 (10 rounds x 2)
    Notes: 30-30, or “thirty-thirties”. Run at a high pace for 30 seconds, and then walk for 30
    seconds. Do 10 rounds, walk for five minutes, and then complete 10 more rounds.
     

    Thursday

    Pull-up Ladder (1-6 x 3 rounds)


    Cardio (30 minutes) 
    Notes: Repeat of Tuesday’s workout.
     

    Friday

    Road March (4-miles)


    Notes: Must be completed in less than 60 minutes, carrying a 45lb ruck.
     

    WEEK 2

    Monday

    Pushups + Sit-ups (alternate sets: 50, 40, 30)


    Sprints (5 x 400 meter)
     

    Tuesday

    Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)


    Seated Rows (3 sets of 8 reps) Cardio (35 minutes)
    Notes: Do a set of seated rows in between each pull-up round. Select a moderate weight for rows
    on Tuesday; select a lighter weight on Thursday.
     

    Wednesday

    Pushups + Sit-ups (alternate sets: 50, 40, 30)


    30-30 (11 rounds walking, 11 rounds running)
    Notes: 30-30, or “thirty-thirties”. Run at a high pace for 30 seconds, and then walk for 30
    seconds. Do 11 rounds, walk for five minutes, and then complete 11 more rounds.
     

    Thursday
    Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)
    Seated Rows (3 sets of 8 reps) Cardio (35 minutes)
     

    Friday

    Run (3-miles)
    Notes: Target under 24 minutes. 
     

    WEEK 3

    Monday

    Pushups + Sit-ups (alternate sets: 60, 50, 40)


    Sprints (6 x 400 meter)
     

    Tuesday

    Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)


    Seated Rows (3 sets of 8 reps) Cardio (40 minutes)
    Notes: Rows: select a moderate weight on Tuesday. Select a lighter weight on Wednesday.
     

    Wednesday

    Pushups + Sit-ups (alternate sets: 60, 50, 40)


    30-30 (12 rounds, walk, 12 rounds running)
     

    Thursday

    Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)


    Seated Rows (3 sets of 8 reps) Cardio (40 minutes)
     

    Friday

    Road March (6-miles)


    Notes: Must be completed in less than 90 minutes, carrying a 45lb ruck.
     

    WEEK 4

    Monday
    Running 20
    Pushups + Sit-ups (20 rounds)
    Notes: Place two markers 25 yards apart. Sprint to one marker and do one pushup, and then turn
    around and sprint to the other marker and to two pushups. Continue until you reach 20 push-ups.
    Rest for five minutes and then do 20 rounds with sit-ups.
     

    Tuesday

    Pull-ups (alternate sets:  3 sets, max reps)


    Seated Rows (3 sets of 10 reps)  
    Notes: Do as many pull-ups as you can for every set. Do a set of seated rows in between each
    pull-up round. Select a moderate weight on Tuesday; select a lighter weight on Thursday.
     

    Wednesday

    Pushups + Sit-ups (alternate sets: 60, 50, 40)


    30-30 (12 rounds, walk 5 minutes, 12 more rounds)
     

    Thursday

    Pull-up Ladder (alternate sets:  3 rounds x 1-6 reps)


    Seated Rows (3 sets of 10 reps) Cardio (40 minutes)
     

    Friday

    Run (4-miles)
    Notes: Target under 36 minutes.
     

    WEEK 5

    Monday

    Running 20
    Pushups + Sit-ups (20 rounds)
    Notes: Repeat week four Monday workout.

    Tuesday

    Pull-up Ladder (alternate sets:  3 rounds of 1-6 reps)


    Seated Rows (3 sets of 8 reps)
    Cardio (45 minutes)

    Notes: Rows: choose a lighter weight.


     

    Wednesday

    Road March (7-miles)


    Notes: Under an hour and 45 minutes, carrying a 45lb ruck.
     

    Thursday

    Pushups + Sit-ups (3 sets of 25 reps each, alternate)


    Cardio (30 minutes, easy pace)
     

    Friday

    Pull-ups (3 sets of 5 reps)


    Jog (3-miles)
     

    WEEK 6 - TEST WEEK

    Monday

    Complete APFT + max number of pull-ups


     

    Tuesday

    Complete five-mile run for time


     

    Wednesday

    Swim Test
     

    Thursday

    Road March Test


    Notes: 10 miles with 45lb ruck, under two hours and 30 minutes.
     
    Friday

    Light Cardio (30 minutes) + Recovery Drill


     

    WEEK 7

    Monday

    Pushups (10 sets of Pull-ups 10 reps)


    Sit-ups (10 sets of 10 reps)
    Sprints (7 x 400 meters)
    Notes: Take a 10-second rest between sets. Do not alternate pushups and sit-ups.
     

    Tuesday

    Pull-ups (alternate sets: 10 sets of 3 reps)


    Seated Row (3 sets of 12 reps)
    Cardio (45 minutes)
    Notes: Alternate sets, use moderate weight for rows on Tuesday, use a ligher weight on
    Thursday.
     

    Wednesday

    Pushups (1 minute, max reps)


    Sit-ups (1 minute, max reps)
    Run (1-mile for time)
     

    Thursday

    Pull-ups (3 sets of 6 reps)


    Seated Row (3 sets of 12 reps)
    Cardio (45)
     

    Friday

    Run (6-miles in 51 minutes)


    Notes: Try for an 8:30/mile pace.
     

    WEEK 8
    Monday

    Pushups (10 sets of 10 reps)


    Sit-ups (10 sets of 10 reps)
    Sprints (8 x 400 meters)
     

    Tuesday

    Pull-ups (10 sets of 3 reps)


    Seated Row (3 sets of 12 reps)
    Cardio (45 minutes)
     

    Wednesday

    Pushups (1 minute, max out)


    Sit-ups (1 minute, max out)
    Run (1.5-miles for time)
     

    Thursday

    Pull-ups (3 sets of 6 reps)


    Seated Row (3 sets of 12 reps)
    Cardio (45)
     

    Friday

    Road March (10-miles in 2 hours 45 minutes)


     

    WEEK 9

    Monday

    Running 20 +
    Pushups and Sit-ups (20 rounds)
     

    Tuesday

    Pull-ups (10 sets of 2 reps)


    Notes: Five seconds of rest between sets.
     
    Wednesday

    Pushups (2 minute, max reps)


    Sit-ups (2 minute, max reps)
    Run (2-miles, for time)
    Pullups (max reps)
     

    Thursday

    Pull-ups (3 sets of 12 reps)


    Seated Row (3 sets of 12 reps)
    Cardio (45 minutes)
     

    Friday

    Run (3-miles in 22 minutes 30 seconds)


    Notes: Maintain 7:30/mile pace.
     

    WEEK 10

    Monday

    Pushups + Sit-ups (alternate sets: 60, 50, 40)


    Sprints: (4 x 800 meters)
     

    Tuesday

    Pull-ups (alternate sets: 3 sets, max reps)


    Seated Row (3 sets of 12 reps)
    Cardio: (45 minutes)
     

    Wednesday

    Pushups (5 sets of 20 reps)


    Sit-ups (5 sets of 20 reps)
    Sprint Ladder (12 rounds x 2)
    Notes: Pushups and sit-ups: Do not alternate. Sprint Ladder: Do 12 rounds, walk for five
    mintues, do 12 more rounds.
     

    Thursday
    Pull-ups (alternate sets: 3 sets of 6 reps)
    Seated Row (3 sets of 12 reps)
    Cardio (45 minutes)
     

    Friday

    Road March (11-miles)


    Notes: Under 2 hours and 45 minutes, carrying a 45lb ruck.
     

    WEEK 11

    Monday

    Pushups + Sit-ups (alternate sets: 60, 50, 40)


    Sprints: (5 x 800 meters)
     

    Tuesday

    Pull-ups (alternate sets: 10 sets of 3 reps)


    Seated Row (10 sets of 3 reps)
     

    Wednesday

    Pushups (5 sets of 20 reps)


    Sit-ups (5 sets of 20 reps)
    Sprint Ladder (12 rounds x 2)
     

    Thursday

    Pull-ups (alternate sets: 3 sets of 6 reps)


    Seated Row (3 sets of 12 reps)
    Cardio (45 minutes)
     

    Friday

    Run (5-miles for time)


     

    WEEK 12
    Monday

    Pushups + Sit-ups (alternate sets: 60, 50, 40)


    Sprints: (6 x 800 meters)
     

    Tuesday

    Pull-ups (alternate sets: 5 sets of 6 reps)


    Seated Row (5 sets of 12 reps)
    Cardio (45 minutes)
    Notes: Rows: choose a moderate weight on Tuesday and a lighter weight on Thursday.
     

    Wednesday

    Pushups (5 sets of 20 reps)


    Sit-ups (5 sets of 20 reps)
     

    Thursday

    Pull-ups (alternate sets: 3 sets of 6 reps)


    Seated Row (3 sets of 12 reps)
    Cardio (45 minutes)
     

    Friday

    Road March (12-miles in three hours)


     

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