Description
The Limited Equipment ACFT Training Plan is a 7-week training plan designed to train specifically for the new ARMY COMBAT FITNESS TEST (ACFT), but with limited equipment.
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 training plan deploys sandbag training and other limited equipment training methods to train athletes for the ACFT. The official assessment deploys a trap bar deadlift and up to 420 pounds of rubber plates, kettlebells, a 10-pound medicine ball, pull up bar, and dragging sled.
This is Version 1 of the training Plan Build in June, 2020 and updated in March 2022 to address changes to the ACFT.
REQUIRED EQUIPMENT
The major equipment savings in this training plan is the use of sandbag training to train for the Trap Bar Deadlift. 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 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
- Pull Up Bar
- 25m of turf or grass
This training program deploys a modified Limited Equipment ACFT on 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:
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
- Monday: Weeks 1, 4, 6: ACFT; Weeks 2-3 and 5-6: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Plank
- Tuesday: 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
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, Sandbag Back Squat and Sandbag Clean progression work in the exact same way.
Note: Many athletes have trouble making the final 1-2 rounds of these progressions within the interval. It’s okay to stop and rest, as needed, to complete the prescribed reps. It’s also okay to go to your knees to complete the Hand Release Push Up reps.
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.
COMMON QUESTIONS
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.
- 80 Pound Sandbag (Can be purchased 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
- Pull Up Bar
- 25m of turf or grass
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
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.