496 Page RANGER ATHLETE WARRIOR RAW PT Manual V. 4.0 & 3.0 + Bonuses on Data CD For Sale

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CONTENTS:

RAW PT v.4.0, 103 pages

RAW PT v.3.0, 82 pages

Army Pocket Physical Training Guide, 140 pages

75th Ranger Regiment RAW Mental Toughness Presentation, 33 pages (slides)

75th Ranger Regiment Principles of RAW: Strength, Endurance and Movement Skills - 2011, 51 pages (slides)

75th Ranger Regiment Ranger - Athlete - Warrior Principles of Sports Medicine - March 2011, 37 pages (slides)

75th Ranger Regiment Ranger - Athlete – Warrior Further, Faster, Harder, 28 pages (slides)

12 Week Ranger Assessment and Selection Program Training Plan - 2011, 22 pages

A Brief History of RAW

DEC '09 The concept for the Ranger human performance initiative that eventually became "RAW" dates from the summer of 2005. At this time, the battalions had several years of experience with civilian strength and conditioning coaches. These coaches came from diverse backgrounds and this was reflected in their approach to training. Despite each battalion having the same mission set and physical requirements, the instruction at the battalions varied significantly. With those concerns in mind, the RAW concept emerged with three objectives identified:

Standardize Ranger PT - Rangers at each battalion should develop similar physical proficiencies. PT need not look exactly the same at each battalion, but physical capabilities should be more or less the same across the Regiment.

Improve Performance - The desire to improve performance does not suggest anything other than a fundamental philosophy of all great organizations– be better tomorrow than you are today. Fortunately, knowledge and experience allow us to train in ways that build upon the Ranger tradition of exceptional physical performance.

Control Injuries - In nearly all instances, sound training practices control injuries and improve performance. For example, replacing some distance running with strength and/or movements skills training will not only decrease the likelihood of lower extremity stress injuries, but will also improve strength/movement skill performance.

With those three objectives, the Regimental Medical Section began consulting military and civilian performance experts. In January of 2006, the RAW development team began a pilot study with a platoon from 3-75. Results were encouraging enough to present the full program to the battalions, beginning in June of 2006 with 2-75. Factors such as insufficient space/equipment, op tempo, and leader preference for decentralized PT were significant obstacles that hindered optimal implementation of RAW. The RAW development team sought to address these issues with modifications to the initial program. Version 2.0 of the Ranger Athlete Warrior Program was introduced to the battalions beginning in January of '07.

Version 2.0 began to align the program on paper with the reality on the ground. The major changes from the initial RAW guidance were:

The use of menus to allow greater flexibility in planning workouts.

More flexible scheduling guidance, with the option for battalions to follow the sample schedules provided or use general scheduling principles to create their own model.

Squad-leader based execution of physical training.

Earlier use of battle-focused PT sessions.

Addition of field-expedient strength training options.

Changes to the Ground Base session to lessen time constraints.

Availability of the RAW Handbook in electronic format. The handbook provides a visual reference to enhance execution of the drills.

More running, with detailed guidance to avoid overuse injuries.

By June 2007, the Regiment hired a Regimental Physical Therapist, Regimental Occupational Therapist, and a Regimental Dietitian to further facilitate the development and implementation of the RAW program. The RAW team began training representatives from each battalion (one per company) to become subject matter experts (SMEs). The intent is for these SMEs, along with the BN physical therapists, to be the primary resources within the BN for RAW training, scheduling, and assessments. In January of 2008, senior leaders approved a battery of RAW athletic and tactical assessments. These assessments have been implemented across the Regiment and will provide data that guides future changes in the program.

With Version 3.0, introduced in January of 2008, modification of the program continued based on response from across the Regiment and interaction with physical training professionals, both military and civilian. The major changes in RAW 3.0 are as follows:

The addition of assessments that measure a broad range of physical attributes.

Addition of power endurance workouts using kettle bells and Tabata-style workouts.

Updated guidance on the execution of all drills.

Modification of scheduling guidance.

Also in 2008, the RAW program developed partnerships with the Athletes' Performance Institute and Gym Jones. These partnerships enhance training of the SMEs and provide valuable input to doctrine development.

A major objective for v.3.0, is to clarify the intent of the program. RAW is not a series of training events or workouts that must be followed to the letter, but rather a training philosophy. The fundamental tenet of the program is that Rangers are elite athletes. They depend on their physical and mental abilities for occupational success and they need to stay off the injured list. Such a life requires a smart, disciplined approach to 1) physical training, 2) nutrition, 3) mental toughness, and 4) prevention and management of injuries – the four components of RAW. Leaders are charged with guiding young Rangers down this path.

RAW is continually evolving, incorporating the leading training strategies to stay at the forefront of tactical fitness. Leaders at all levels must take the fundamentally principles of the program and make it work for their men. As the saying goes, "the devil is in the details." It is through your response that we will get the details right.

RAW Version 4.0 Philosophy

The individual Ranger is the Regiment’s most lethal weapon.

You don’t know how tough your next enemy will be. Assume he’ll be very tough.

You don’t know exactly what the physical requirement will be on your next mission. Assume it will be extremely demanding.

Ranger missions require strength, endurance, and movement skills…excelling in only one or two leaves you vulnerable to poor performance and/or injuries.

Training hard is not enough; you have to train smart as well.

As an individual, a team, a squad, or a platoon, you are only as strong as your weakest link. Don’t have a weak link.

Form matters. Master the exercise techniques and demand proper execution from your men.

The body adapts to the stress you place upon it. This takes time. Cells aren’t necessarily on the same schedule as your head and your heart. In other words, be consistent, patient, and think of improvement over weeks and months, not days.

Don’t crush yourself everyday. Respect the need for recovery. RAW scheduling guidance builds in some degree of recovery, but leaders must be attuned to their men and modify the training stress appropriately.

Fuel the machine. Don’t train well then blow it with a lousy diet. Have a plan for hydration and meals/snacks and stick to it.

Take care of your injuries before they become chronic. Playing hurt is necessary on occasion, but do it too long and there may not be a therapy or surgery fix.

Keep your head in the game. Historically, warriors have been defined more by their minds than their bodies. Similarly, most athletes claim their performance is as much mental as physical, yet they seldom train or have a plan for developing mental toughness. Rangers need to recognize their ideal performance state and be able to call it up at a moment’s notice.

Learn all you can about your mind, your body, nutrition, and exercise, and then apply that to the task at hand…making you and your Rangers the best tactical athletes on the planet.

Bottom Line: Train right, eat right, sleep right, and keep your head in the game.