Army Combat Fitness Test (ACFT) Training Plan

$29.00

  • 7-week plan, 5 days/week
  • Laser focused to maximize your performance on ACFT events: 3RM Dead Lift, Hand Release Push Ups, 2-mile Run, etc.
  • Plan is individually scaled so it can be reused before every ACFT and always meet your fitness level.
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

The following 7-week training plan is designed to train specifically for the new ARMY COMBAT FITNESS TEST (ACFT). This training plan is designed to be completed the 7 weeks directly before your scheduled ACFT.

The ACFT has been designed to replace the current APFT and will be implemented in 2020.

The ACFT is a 6-event fitness assessment. Below are the following events:

  1. 3RM Dead Lift (3 Repetition Maximum)
  2. Standing Power Throw
  3. Max Hand Release Push Ups in 2 Minutes
  4. Sprint-Drag-Carry for Time
  5. Max Leg Tuck in 2 Minutes
  6. 2 Mile Run for Time

Please click HERE for an official US Army Video describing the ACFT and it’s events.

Please note that thus far the US Army has not released the official ACFT scoring or scoring methodology that we could find.

This training program deploys the ACFT on the Monday of Weeks 1, 4 and 6, and uses your latest ACFT event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.

Below is how this training program trains the specific events in the ACFT:

 

WEEKLY SCHEDULE

  • Monday: Weeks 1, 4, 6: ACFT; Weeks 2-3 and 5-6: Dead Lifts, Hand Release Push Ups, Leg Tucks
  • Tuesday: Run Intervals (800m)
  • Wednesday: Push-Ups, Sit-Ups,
  • Thursday: Run Intervals (1 Mile)
  • Friday: Push-Ups, Sit-Ups, Easy Distance Run (4-6 miles)

CALISTHENICS PROGRESSIONS

During this program, every number of Hand Release Push Up and Leg Tuck repetitions you perform is based on the number of repetitions you completed during your most recent ACFT in the program.

Example:

The athlete performs 50x Hand Release Push-ups on ACFT No.1 (Session 1).

The Plan calls for:

(1) 6 Rounds, every 75 sec.
30% of your Max Rep Hand Release Push-Ups from ACFT No. 1

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Hand Release Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval. When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting though 15x Hand Release Push-ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 15 reps. Repeat this through 6 Rounds.

The Leg Tuck progression works in the exact same way.

Note: Many athletes have trouble making the final 1-2 rounds of the push up progression within the interval. If you reach failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.

RUNNING INTERVALS

The program uses the MTI Running Calculator for your runs. These paces are based on your most recent ACFT. Always use the latest assessment results to determine paces for subsequent training sessions.

We use interval training for the 2-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 800m and 1-mile intervals with a rest between efforts.

REQUIRED EQUIPMENT

  • Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
  • Running area (track or other) with known 800m and 1-mile distances.
  • 10# and 20 or 25# Medicine Balls
  • Dragging sled and 90# of loading
  • 2x 45# Kettlebells or dumbbells
  • Pull Up Bar
  • Bar and plates for deadlifts

COMMON QUESTIONS

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.

How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time

More Questions?
Email: coach@mtntactical.com

 

Required Equipment

• Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)


• Running area (track or other) with known 800m and 1-mile distances.


• 10# and 20 or 25# Medicine Balls


• Dragging sled and 90# of loading


• 2x 45# Kettlebells or dumbbells


• Pull Up Bar


• Bar and plates for deadlifts

Sample Training

Below is the First Week from this Training Plan:


***************


 

MONDAY
SESSION 1
Obj: Assessment - ACFT No. 1


Warm up:
3 Rounds
8x Dead Lift @ 65/95#
4x Hand Release Push ups
4x 25m Shuttle
8x Sit Ups
Instep Stretch
Lat + Pec Stretch


Army Combat Fitness Test:


(1) Work Up to 3RM Dead Lift
- Note - you have just 5 minutes, We'd recommend two 3 rep efforts working up, and then 1-2x 3RM attempts. Don't go heavier than 420 pounds.


*** Rest 2 Minutes


(2) Standing Power Throw @ 10# Medicine Ball
- Note - you have just 3 minutes for 1 practice throw, and 2 throws for distance. Your longest distance throw counts.


*** Rest 2 Minutes


(3) Max Hand Release Push ups in 2 Minutes
- Note - we assume you can rest in the bottom position as needed


*** Rest 2 Minutes


(4) Sprint-Drag-Carry for Time
- Note - Start from Prone and drag a 90 pound sled, and carry 45 pound kettlebells or dumbbells


*** Rest 2 Minutes


(6) Max Leg Tuck in 2 Minutes
- Note: You can rest in the down position, but cannot let go of the bar to rest


*** Rest 5 Minutes


(6) Run 2 Miles for Time


RECORD ALL SCORES


Comments:


See HERE for an official US Army Video showing the events and form. For the Sprint-Drag-Carry, different sources have different loads for the kettlebells to carry. Go with 45# or 20KG.


***************

 

TUESDAY
SESSION 2
Obj: Standing Power Throw, Sprint-Drag-Carry, 2-Mile Run Work


Warm up:
5 Rounds
5x Squat
5x Squat Jump
2x Power Throw @ 10# Medicine Ball
4x 25m Shuttle
Instep Stretch


Training:


(1) 6 Rounds
1x Standing Power Throw @ 10# Medicine Ball
Slow walk to ball after each throw - Throw back to start.


(2) 6 Rounds
1x Standing Power Throw @ 20 or 25# Medicine Ball
Slow walk to ball after each throw - Throw back to start.


No 20 or 25# Medicine Ball? Substitute 1x Broad Jump holding 2x 10# dumbbells (1 in each hand). Rest 20-30 seconds between efforts.


(3) 4 Rounds
150m Shuttle Every 1:15


(4) 3 Rounds
Run 800m @ your "800m Interval Pace" using your SESSION 1 ACFT 2-Mile Run Time and the MTI Running Calculator
Rest 4 Minutes Between Efforts


(5) 2 Rounds
HAM - Hip Mobility Drill


***************

 

WEDNESDAY
SESSION 3
Obj: Dead Lift, Hand Release Push Up, Leg Tuck Work


Warm up:
3 Rounds
8x Dead Lift @ 65/95#
4x Hand Release Push ups
4x 25m Shuttle
8x Sit Ups
Instep Stretch
Lat + Pec Stretch


Training:


(1) 8 Rounds
3x Deadlift - See Loading Below
3rd World Squat Stretch between Deadlift Sets


Loading for Part (1): Drop 10# from SESSION 1’s ACFT  finishing 3RM load and use this load for rounds 4-8. (see below & comments)


Round  Reps  Load
1           3x      65% of Finish Load
2           3x      75% of Finish Load
3           3x      85% of Finish Load
4-8        3x      Finish Load - 10#

Example for Part (1) - assume your Deadlift finishing load from SESSION 1 was 150#. Below would be your loading today:


Round  Reps  Load
1           3x      95# (150 X .65)
2           3x      115# (150 X .75)
3           3x      125# (150 X .85)
4-8        3x      140# (150-10#)


(2) 6 Rounds, Every 75 Seconds
30% Hand Release Push Ups from SESSION 1's ACFT


(3) 6 Rounds, Every 75 Seconds
30% Leg Tuck from SESSION 1's ACFT.


(4) 2 Rounds
Toe Touch Complex
5x Shoulder Dislocates.


Comments:


Example for Parts (2) & (3): Say your SESSION 1 ACFT Hand Release Push Up score was 45. 30% of 45 = .3 x 45 = 13.5 or 14 push ups (round up). Set a repeating countdown timer for 75 seconds. On "go" complete 14 Hand Release Push Ups. The faster you finish, the more rest you get before beginning the next round (at 75 seconds).


***************

 

THURSDAY
SESSION 4
Obj: Standing Power Throw, Sprint-Drag-Carry, 2-Mile Run Work


Warm up:
5 Rounds
5x Squat
5x Squat Jump
2x Power Throw @ 10# Medicine Ball
4x 25m Shuttle
Instep Stretch


Training:


(1) 6 Rounds
1x Power Throw @ 10# Medicine Ball
Slow walk to ball after each throw - Throw back to start.


(2) 6 Rounds
1x Power Throw @ 20 or 25# Medicine Ball
Slow walk to ball after each throw - Throw back to start.


No 20 or 25# Medicine Ball? Substitute 1x Broad Jump holding 2x 10# dumbbells (1 in each hand). Rest 20 seconds between efforts.


(3) 3 Rounds
100m Shuttle dragging 90# Sled
Rest 30 Seconds
100m Lateral Shuttle
Rest 30 Seconds
100m Shuttle Carrying 45# Kettlebells or Dumbbells
Rest 1 Minute


100m Shuttle = Down 25m, Back 25m, Down 25m, Back 25m


(4)  2 Rounds
Run 1 Mile @ your "1 Mile Interval Pace" using your SESSION 1 ACFT 2-Mile Run Time and the MTI Running Calculator
Rest 8 Minutes Between Efforts


(5) 2 Rounds
HUG - Hip Mobility Drill


***************

 

FRIDAY
SESSION 5
Obj: Dead Lift, Hand Release Push Up, Leg Tuck Work


Warm up:
3 Rounds
8x Dead Lift @ 65/95#
4x Hand Release Push ups
4x 25m Shuttle
8x Sit Ups
Instep Stretch
Lat + Pec Stretch

Training:


(1) 8 Rounds
3x Deadlift - See Loading Below
3rd World Squat Stretch between Deadlift Sets


Loading for Part (1): Drop 10# from SESSION 1’s ACFT  finishing 3RM load and use this load for rounds 4-8. (see below & comments)


Round  Reps  Load
1           3x      65% of Finish Load
2           3x      75% of Finish Load
3           3x      85% of Finish Load
4-8        3x      Finish Load - 10#

Example for Part (1) - assume your Deadlift finishing load from SESSION 1 was 150#. Below would be your loading today:


Round  Reps  Load
1           3x      95# (150 X .65)
2           3x      115# (150 X .75)
3           3x      125# (150 X .85)
4-8        3x      140# (150-10#)


(2) 6 Rounds, Every 75 Seconds
30% Hand Release Push Ups from SESSION 1's ACFT


(3) 6 Rounds, Every 75 Seconds
30% Leg Tuck from SESSION 1's ACFT.


(4) 2 Rounds
Hip Flexor Stretch
5x Shoulder Dislocates


Comments:


Example for Parts (2) & (3): Say your SESSION 1 ACFT Hand Release Push Up score was 45. 30% of 45 = .3 x 45 = 13.5 or 14 push ups (round up). Set a repeating countdown timer for 75 seconds. On "go" complete 14 Hand Release Push Ups. The faster you finish, the more rest you get before beginning the next round (at 75 seconds).

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By Rob Shaul

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Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
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All of our plans are online, accessible via username and password.
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What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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