Changes Are Coming to Army Ranger Fitness Tests. Here’s How to Prepare for Them

Over the last five years, the Army has been testing and developing new fitness tests and standards, updating the APFT with the ACFT. In recent years, other tests have been added or modified to include Basic Combat Training tests such as the OPAT. The training and testing are far more functional and job-related than ever before.

The evolution of testing and training has also affected the Ranger School and Ranger Assessment and Selection Program, with a new physical fitness assessment implemented with Ranger School class 06-25 beginning April 21.

Here is a question from an Army recruit preparing for an infantry job with dreams of advancing into the Ranger regiments:

Stew, I hear Ranger School is rolling out a new fitness test this year. Do you have any advice on preparing for it? I have been preparing for the ACFT and the RASP RPA 2.0 by adding simulated events to my weekly routine on various days. Thanks for any feedback and training details. Jason

Read Next: 6 Honest Questions to Ask Yourself When You're Not Seeing Fitness Results

One thing you can be sure of is that the Army fitness standards are constantly being tested and evaluated. The goal is to create a better product for optimal fitness and longevity for the fighting force.

Throughout the process of transforming from 11B infantryman to attending the RASP and then Ranger School, several fitness tests have the same feel. At this point, the RASP and Ranger School have two different tests (similar, but different). There is also an Expert Infantryman Fitness Test. Not many people know you can attend Ranger School and not be a Ranger. Likewise, you can not attend Ranger School and be a Ranger in the Ranger Regiment and Battalion by graduating from the RASP. However, most Rangers in the regiment will eventually get "tabbed" by attending Ranger School later. Just consider them two different schools with similar names.

I called on Mark Christiani, the Army Holistic Health and Fitness (H2F) strength and conditioning coach, to confirm the most recent updates. Here are the tests you need to consider practicing in your preparation specifically as you encounter these in this order (along with the Occupational Physical Assessment Test and the Army Combat Fitness Test):

Expert Infantryman's Badge Physical Fitness Assessment

In uniform and full kit:

• One-mile run
• 30 hand-release push-up repetitions
• 100-meter sprint
• 16 sandbag lift repetitions to a height of 5½ feet
• 50-meter farmer's carry
• 50-meter individual movement techniques (high crawl for 25 meters and sprint for 25 meters)
• One-mile run (all of the above within 30 minutes or less)

Ranger Assessment and Selection Program RPA 2.0

In uniform and full kit:

• One-mile run
• Six chin-ups
• 100 meters carrying 40-pound kettlebells
• 100-meter individual movement techniques
• 100 meters with 185-pound SKEDCO drag
• Two-mile run (all of the above within 27 minutes or less)
• Change into PT gear (shorts and running shoes) and run five miles for time.

New Ranger School RPA

The new measurement of fitness will be implemented in April and comprise the following events, with students wearing the standard Army Combat Uniform and boots. It must be done within 14 minutes:

• 800-meter run
• 30 dead-stop push-ups (very similar to hand-release push-ups without the extension of arms)
• 100-meter sprint
• An event in which students lift 16 40-pound sandbags onto a 68-inch platform
• 50-meter farmer's carry consisting of two five-gallon water cans weighing 40 pounds each
• 50-meter movement drill consisting of a 25-meter high crawl and 25-meter, 3-5 second rush
• Another 800-meter run (all the above within 14 minutes or less)
• Change into shorts and running shoes and run four miles in 32 minutes or less. Do six chin-ups.

You will be fine if you are currently on a functional training program that includes fundamental movement patterns of pulling, pushing, carrying, hinging, dragging, crawling, lunging, squatting and running. However, adding individual events of the above three tests into your training cycle is never a bad idea. Running should be broken up into sprint days and longer distance days, and days that focus on the appropriate pace for different run distances of six- and seven-minute miles should be set. A healthy mix of calisthenics and lifting and moving sandbags and kettlebells can be added to your leg days for the needed strength and stamina of tests such as these.

Check out the Army training programs -- the Tactical Human Optimization, Rapid Rehab and Reconditioning Program (THOR3) and the Army Holistic Health and Fitness (Army H2F) -- for information on their websites and coaching. Make sure you get on a tactical fitness program, and then you may have to add the new specifics of these tests to your regular training program. It is best to practice these events often to understand how to pace them and create strategies for optimal performance. For more ideas on training for tests such as these, check out the Military.com Fitness Section for articles on performing your best in military training and general health and wellness.

Related: Ranger School Is Getting a New Fitness Assessment

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