Rampage Training Program – Overview
What is Rampage Paras?
Rampage Paras is a unique endurance challenge normally held in March each year, set across the Parachute Regiment’s historic training ground.
The course is a 3.1-mile lap with approximately 50–55 meters of elevation, covering:
- Tall grass and uneven ground
- Boggy, energy-sapping areas
- Short water features, ranging from ankle-deep to waist-deep
Participants must carry a 35-lb bergen (rucksack) throughout, and can choose to complete:
- 3.1 miles (1 lap)
- 6.2 miles (2 laps)
- 9.3 miles (3 laps)
It’s a brutal, uncompromising test of endurance, resilience, and robustness — and the Rampage Training Program is designed to get you into peak physical condition for this event.
Why the Rampage Training Program?
The Rampage Training Program is a 23-week structured system built by Nick, founder of Elite Outdoor Fitness, specifically to prepare you for Rampage Paras and similar endurance events under load.
This program is a tried and tested formula with a proven record of success, including:
- First Place – Female Category (Paras 10 North & South)
- First Place – Masters Category
- First Place – Team Category
- First Place – Overall (Nick himself)
These results show that the system delivers — across genders, age groups, teams, and at the very top individual level.
What Makes This Program Different?
Most training plans are either generic running schedules or gym-based strength plans. Rampage is different.
It combines:
- Sports science expertise – energy systems, biomechanics, recovery protocols
- Special Forces field experience – bergen load carriage, resilience, mental toughness
- Proven endurance methodology – strict heart rate zones, phased strength cycles, 3:1 load/deload structure
You’re not just following a workout plan — you’re stepping into a system that has delivered champions across every category.
What It Captures
- Cardiovascular progression: Aerobic base → efficiency → threshold → VO₂max
- Strength development: Endurance hypertrophy → strength → power and robustness
- Load carriage readiness: Progressive weighted bergen sessions up to 35–50 lbs
- Cross-training options: Swim / Row / Bike / Mobility Cardio Flow
- Injury prevention: Daily micro-prehab and weekly reset flows
The Protocols Behind the Program
Every aspect of Rampage is underpinned by strict Protocols & Guidelines, including:
- Fuelling & supplementation strategy
- Caffeine, creatine, and protein protocols
- Sleep and recovery routines
- Heart rate monitoring discipline
- Training intensity discipline (zone control, not thrashing)
- Strength, eccentric, and plyometric integration
- Load carriage progression (bergen work)
- Prehab and reset routines
- Race preparation: overload, taper, race week
This ensures that every session has a purpose and that you reach race day both conditioned and resilient.
Who It’s For
The Rampage Training Program is designed for people of all backgrounds — not just elite athletes. If you’re willing to commit to the process, it will take you step by step toward a stronger, fitter, and more capable version of yourself.
It’s built for:
- Anyone preparing for Rampage Paras or other bergen-based endurance challenges
- Military hopefuls working toward selection readiness
- Runners, gym-goers, and everyday performers who want to add robustness and train like operators
- People who struggle with balance — not sure how to mix endurance, strength, prehab, and recovery without overtraining or missing key elements
Getting the Balance Right
Most people either overtrain one area or neglect another. Some focus too much on endurance and break down. Others live in the gym but can’t translate that strength to bergen work.
The Rampage Training Program fixes this problem. It taps into:
- Prehab & injury prevention – daily micro-doses, weekly resets
- Weighted load carriage – progressive bergen sessions building robustness under 35 lbs
- Endurance conditioning – structured zone training (aerobic, efficiency, threshold, VO₂max)
- Strength & hypertrophy – endurance hypertrophy, strength blocks, eccentric work, power development
- Recovery science – deload weeks, sleep protocols, fuelling cycles, heart rate discipline
By weaving these together in the right sequence, the program ensures you don’t just survive — you progress without breaking down.
The Outcome
Whether you line up at Rampage Paras, enter another bergen event, or simply follow the program to completion, the outcome is the same:
You will finish as a well-rounded, resilient, and capable individual.
- Strong, but not at the cost of endurance
- Enduring, but not broken down by overload
- Ready for bergen events, but equally able to handle life and sport outside them The Rampage Training Program is about more than just finishing an event — it’s about becoming the complete package.
NOTE:
This program also runs in line with a dedicated WhatsApp group where you are fully supported by Nick on a daily basis — giving you top tips, advice, guidance, and motivation throughout the training program. You’ll not only have Nick’s support online, but he will also be by your side on race day itself, because he will be racing it with you.