Program Overview
This 5-week ACFT workout plan is built for soldiers with limited equipment, offering focused ACFT workouts that develop the strength and stamina needed to succeed. This training plan is designed to be completed the 7 weeks directly before your scheduled ACFT.
The ACFT is a 6-event fitness assessment. Below are the following events:
- 3RM Dead Lift (3 Repetition Maximum)
- Standing Power Throw
- Max Hand Release Push Ups in 2 Minutes
- Sprint-Drag-Carry for Time
- Max Plank for Time
- 2 Mile Run for Time
This ACFT workout plan deploys sandbag training and other limited equipment training methods to train athletes for the Army Combat Fitness Test. The official assessment deploys a trap bar dead lift and up to 420 pounds of rubber plates, kettlebells, a 10-pound medicine ball, pull up bar, and dragging sled.
Please click HERE for an official US Army ACFT Website describing the ACFT and it’s events.
Click HERE for the official ACFT Scoring Chart.
This is Version 3 of the Plan, Updated October, 2024.
Below is how this training program trains the specific events in the ACFT:
| ACFT Event | How This Plan Trains for It |
| 3RM Dead Lift | 80# Sandbag Back Squats and 80# Sandbag Cleans using max rep assessments and MTI’s Density progression. |
| Standing Power Throw | This event test technique more than fitness. This plan uses Standing Power Throws to train/practice for this event – using a 10 pound medicine ball (as tested). |
| Hand Release Push Ups | This plan deploys our Density progression for bodyweight exercises to train your Hand Release Push Ups. |
| Sprint-Drag-Carry | This plan deploys a modified, Limited Equipment Sprint-Drag-Carry event using an 80# sandbag, and uses the entire event, and a shortened version to train for the official ACFT Sprint-Drag-Carry |
| 2 Mile Run for Time | 800m and 1-mile interval repeats based on your most recent ACFT 2-Mile Run Time. |
| Plank | Assessment-based, Density progression |
Weekly Schedule
Below is the weekly breakdown of this ACFT workout plan, featuring targeted ACFT workouts you can complete with minimal equipment.
- Monday: Weeks 1, 4,: Limited Equipment ACFT; Weeks 2-3 and 5: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Plank
- Tuesday: Weeks 1, 4: Recovery Run; Weeks 2, 3, & 5: Standing Power Throw, Sprint-Drag-Carry, 800m Interval Repeats
- Wednesday: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Plank
- Thursday: Standing Power Throw, Sprint-Drag-Carry, 1Mile Interval Repeats
- Friday: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Plank
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.
More Questions?
Email: coach@mtntactical.com
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY
The major equipment savings in this training plan is the use of sandbag training to train for the Trap Bar dead lift. Below is the required equipment for this training plan:
- Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
- Running area (track or other) with known 800m and 1-mile distances.
- 80 Pound Sandbag (Can be purchased by clicking here or handmade from a duffle bag)
- 10# Medicine Ball (purchase for $20 HERE, or make your own for $10 HERE)
- 8-Foot piece of Rope
- 25m of turf or grass
This ACFT workout plan deploys a modified Limited Equipment ACFT on Monday of Weeks 1, 4 and 5, 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.
Objective: Assessment - Limited Equipment ACFT No. 1
Warm Up:
4 Rounds:
- 10x Squat
- 6x Hand Release Arms Extended Push Ups
- 6x Sandbag Back Squat - @ 80#
- 50m Shuttle - Down 25m, Back 25m
- Instep Stretch
- Lat + Pec Stretch
Training:
- Max Reps Sandbag Back Squat in 90 Seconds
- @ 80# Sandbag
Athlete lifts the sandbag and positions it behind their neck, across the shoulders. On "Go!" the athlete performs as many sandbag back squats as possible in 90 seconds. Range of motion is from thighs parallel to the ground at the bottom to full hip extension at standing. Athlete can rest in the standing position but cannot put the sandbag down. Only full range of motion squats count. Record MAX REP SCORE
- Standing Power Throw (3x) @ 10# Medicine Ball
- You have 3 initial throws for practice/technique, and 2 throws for distance. Your longest distance throw counts. Record LONGEST THROW DISTANCE
- 30/10/30 Max Rep Sandbag Clean @ 80#
- @ 80# Sandbag
Sandbag begins lying on the ground, with the athlete standing. On "Go," the athlete cleans the sandbag to their right shoulder and full hip extension, as many times as possible in 30 seconds. After 30 seconds, athlete flips to the second side, rests by placing the sandbag on the ground, and then performs as many cleans to the left shoulder as possible in 30 seconds. Record TOTAL REP SCORE
- Max Hand Release Arms Extended Push Ups in 2 Minutes
- Record MAX REP SCORE
- ACFT-Limited Equipment Sprint-Drag-Carry for Time
- Record SDC FINISH TIME
Start from prone... then sprint down 25m and sprint back to start. Drag 80# sandbag down 25m, and drag it back to start. Perform a lateral shuffle down 25m and back to start... clean and carry the sandbag to the right shoulder and sprint 25m, switch to left shoulder and sprint back. Perform 25m sprint, and record your time.
- Max Plank Time for Time
- Record TIME
- 2 Mile Run
- Record FINISH TIME
SESSION 2 - TUESDAY
Objective: Recovery Run
Warm Up:
Training:
- Recovery Run:
- Run 2 Miles at Easy Pace
- Easy = You can speak in full sentences while moving. This is Zone 2 training.
2 Rounds:
- Instep +
- Foam Roll Legs, Low Back
SESSION 3 - WEDNESDAY
Objective: Sandbag Back Squat, Hand Release Push Up, Sandbag Clean, Plank
Warm Up:
4 Rounds:
- 10x Squat
- 6x Hand Release Arms Extended Push Ups
- 6x Sandbag Back Squat - @ 80#
- 50m Shuttle - Down 25m, Back 25m
- Instep Stretch
- Lat + Pec Stretch
Training:
6 Rounds, Every 90 Seconds:
- 30% Max Rep Sandbag Back Squats - @ 80# from Session 1’s ACFT
Set a repeating countdown timer to 90 seconds. On “go” complete your prescribed reps as fast as possible. The faster you finish, the more rest you get between rounds. You can set the bag down while resting.
6 Rounds, Every 90 Seconds:
- 30% Max Rep Hand Release Arms Extended Push Ups - from Session 1’s ACFT
6 Rounds, Every 90 Seconds:
- 30% Sandbag Clean - @ 80# from Session 1’s ACFT. Split the prescribed reps evenly between your right and left shoulders.
6 Rounds:
- 30% Max Plank Time - from Session 1’s ACFT
- Rest 30 Seconds Between Efforts
2 Rounds:
- Hip Flexor Stretch
- Lat + Pec Stretch
SESSION 4 - THURSDAY
Objective: Standing Power Throw, Sprint-Drag-Carry, 2-Mile Run Work
Warm Up:
4 Rounds:
- 10x Squat
- 5x Squat Jump
- 6x Sandbag Power Throw - @ 10# Medicine Ball
- 50m Shuttle - Down 25m, Back 25m
- Instep Stretch
- Lat + Pec Stretch
Training:
- 1x Standing Power Throw - @ 10# Medicine Ball
- Slow walk to ball after each throw - Throw back to start.
5 Rounds:
- 50m Shuttle dragging 80# Sandbag - Down 25m, back 25m
- 50m Lateral Shuffle
- 50m Shuttle Carrying 80# Sandbag - Switch shoulders at 25m
- Rest 2 Minutes Between Efforts
- 1 Mile Run:
- Run @ your 1 Mile Interval Pace using your SESSION 1 ACFT Results
- Run Time and MTI Running Calculator
- Rest 12 Minutes Between Efforts
- Running Calculator
2 Rounds:
- Hug + Hip Mobility Drill
SESSION 5 - FRIDAY
Objective: Sandbag Back Squat, Hand Release Push Up, Sandbag Clean, Plank Work
Warm Up:
4 Rounds:
- 10x Squat
- 6x Hand Release Arms Extended Push Ups
- 6x Sandbag Back Squat - @ 80#
- 50m Shuttle - Down 25m, Back 25m
- Instep Stretch
- Lat + Pec Stretch
Training:
6 Rounds, Every 90 Seconds:
- 30% Max Rep Sandbag Back Squats - @ 80# from SESSION 1’s ACFT
Set a repeating countdown timer to 90 seconds. On "go" complete your prescribed reps as fast as possible. The faster you finish, the more rest you get between rounds. You can set the bag down while resting.
6 Rounds, Every 90 Seconds:
- 30% Max Rep Hand Release Arms Extended Push Ups - from SESSION 1’s ACFT
6 Rounds, Every 90 Seconds:
- 30% Sandbag Clean - @ 80# from SESSION 1’s ACFT. Split the prescribed reps evenly between your right and left shoulders.
6 Rounds:
- 30% Max Plank Time - from SESSION 1’s ACFT
- Rest 30 Seconds Between Efforts
2 Rounds:
- Hip Flexor Stretch
- Lat + Pec Stretch
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
4) Mission-Direct Research
MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.
5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
6) Programming Breadth
MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.
We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.
- Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
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?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.
Do you have downloadable .pdf's of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.
Do you have a mobile app?
Yes, we do. Available for IOS and Android.
What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?
- Plan - Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet - Like purchasing the DVD's of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete's Subscription - Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.
If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.
Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.
If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.
If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.
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