ACFT Limited Equipment Training Plan

$29.00

  • 7-week plan, 5 days/week
  • Deploys sandbag training and other limited equipment training methods to train athletes for the ACFT
  • 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 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:

  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

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.

 

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:

 

WEEKLY SCHEDULE

  • Monday: Weeks 1, 4, 6: ACFT; Weeks 2-3 and 5-6: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Leg Tucks
  • Tuesday: Standing Power Throw, Sprint-Drag-Carry, 800m Interval Repeats
  • Wednesday: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Leg Tucks
  • Thursday: Standing Power Throw, Sprint-Drag-Carry, 1Mile Interval Repeats
  • Friday: Sandbag Back Squats, Sandbag Cleans, Hand Release Push Ups, Leg Tucks

 

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

 

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

Sample Training

Below is the entire first week of the training plan:

 

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

 

MONDAY 

SESSION 1

Obj: Assessment - Limited Equipment ACFT No. 1

Warm up:

4 Rounds

10x Squat

4x Hand Release Push ups

5x In-Place Lunges

10x Sit Ups

5x Sandbag Back Squat @ 80#

2x 25m Shuttles (down 25m, back 25m)

Instep Stretch

Limited Equipment Army Combat Fitness Test:

(1) Max Reps Sandbag Back Squat in 60 Seconds

- Note - Athlete lifts the Sandbag and positions it behind his/her neck, across the shoulders. On "Go" Athlete performs as many sandbag back squats as possible in 60 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 reps count. RECORD MAX REP SCORE

Click HERE to see an MTI Lab Rat perform this event

*** 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. RECORD LONGEST THROW DISTANCE.

*** Rest 2 Minutes

(3) 30/10/30 Max Rep Sandbag Clean @ 80#

- Note - Sandbag begins laying on the ground, with the athlete straddling it. On "Go", Athlete cleans the sandbag to his/her right shoulder and full hip extension, as many times as possible in 30 seconds. After 30 seconds, athlete has 10 seconds to rest, - with the bag on the ground, and then on "Go" the athlete cleans the sandbag to his/her left shoulder and full hip extension, as many times as possible in 30 seconds. A clean to each shoulder counts as 1 rep. So, 20 cleans to the right shoulder and 22 cleans to the left shoulder would make a total rep sore of 42 reps. RECORD TOTAL  REP SCORE

Click HERE to see an MTI Lab Rat perform this event

*** Rest 2 Minutes

(3) Max Hand Release Push ups in 2 Minutes

- Athletes may only rest in the up, "Front Leaning Rest" position as needed. RECORD MAX REPS

*** Rest 2 Minutes

(4) ACFT Limited Equipment Sprint-Drag-Carry for Time

Start from Prone .... Then

- Sprint down 25m and sprint back to start

- Drag 80# Sandbag down 25m, and drag back to start

- Lateral Shuttle down 25m, and back 25m to start

- Clean 80# Sandbag to Right shoulder, and sprint 25m, Drop Sandbag, Clean to left Shoulder, and sprint back 25 to start.

- Sprint 25m, and back 25m to start

RECORD FINISH TIME

*** 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. RECORD MAX REPS.

*** Rest 5 Minutes

(6) Run 2 Miles for Time

RECORD FINISH TIME 

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

 

TUESDAY

SESSION 2

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

Warm up:

4 Rounds

5x Squat

5x Squat Jump

2x Standing Power Throw @ 10# Medicine Ball

2x 25m Shuttle

Instep Stretch

Training:

(1) 5 Rounds

1x Standing Power Throw @ 10# Medicine Ball

Slow walk to ball after each throw - Throw back to start.

(2) 2 Rounds

ACFT Limited Equipment Sprint-Drag-Carry for Time

Rest 3-5 Minutes between efforts

(3) 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

(4) 2 Rounds

HAM - Hip Mobility Drill

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

 

WEDNESDAY

SESSION 3

Obj: Sandbag Back Squat, , Hand Release Push Up, Sandbag Clean, Leg Tuck Work

Warm up:

4 Rounds

10x Squat

4x Hand Release Push ups

5x In-Place Lunges

10x Sit Ups

5x Sandbag Back Squat @ 80#

2x 25m Shuttles (down 25m, back 25m)

Instep Stretch

Training:

(1) 6 Rounds, every 90 seconds

30% Max Rep Sandbag Back Squats @ 80# from SESSION 1's ACFT

(2) 6 Rounds, Every 90 Seconds

30% Max Rep Hand Release Push ups from SESSION 1's ACFT

(3) 6 Rounds, Every 90 Seconds

30% Sandbag Clean @ 80#  from SESSION 1's ACFT.

(4) 6 Rounds, Every 90 Seconds

30% Max Rep Leg Tuck from SESSION 1's ACFT

(5) 2 Rounds

Hip Flexor Stretch

Lat + Pec Stretch

Comments: 

Example for Part (2): 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 90 seconds. On "go" complete 14 Hand Release Push Ups. The faster you finish, the more rest you get before beginning the next round (at 90 seconds).

Use the same calculation to determine reps for Parts (1), (3) & (4).

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

 

THURSDAY

SESSION 4

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

Warm up:

4 Rounds

5x Squat

5x Squat Jump

2x Standing Power Throw @ 10# Medicine Ball

2x 25m Shuttle

Instep Stretch

Training:

(1) 5 Rounds

1x Standing Power Throw @ 10# Medicine Ball

Slow walk to ball after each throw - Throw back to start.

(2) 3 Rounds

50m Shuttle dragging 80# Sandbag

50m Lateral Shuttle

50m Shuttle Carrying 80# Sandbag -Switch Shoulders at 25m

Rest 1 Minute

50m Shuttle = Down 25m, Back 25m

(3)  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

(4) 2 Rounds

HAM - Hip Mobility Drill

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

 

FRIDAY

SESSION 5

Obj: Sandbag Back Squat, , Hand Release Push Up, Sandbag Clean, Leg Tuck Work

Warm up:

4 Rounds

10x Squat

4x Hand Release Push ups

5x In-Place Lunges

10x Sit Ups

5x Sandbag Back Squat @ 80#

2x 25m Shuttles (down 25m, back 25m)

Instep Stretch

Training:

(1) 6 Rounds, every 90 seconds

30% Max Rep Sandbag Back Squats @ 80# from SESSION 1's ACFT

(2) 6 Rounds, Every 90 Seconds

30% Max Rep Hand Release Push ups from SESSION 1's ACFT

(3) 6 Rounds, Every 90 Seconds

30% Sandbag Clean @ 80#  from SESSION 1's ACFT.

(4) 6 Rounds, Every 90 Seconds

30% Max Rep Leg Tuck from SESSION 1's ACFT

(4) 2 Rounds

Hip Flexor Stretch

Lat + Pec Stretch

Comments: 

Example for Part (2): 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 90 seconds. On "go" complete 14 Hand Release Push Ups. The faster you finish, the more rest you get before beginning the next round (at 90 seconds).

Use the same calculation to determine reps for Parts (1), (3) & (4).
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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.

 

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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.

 

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→ 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.

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→ 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.

 

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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.

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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.

 

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On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

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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.

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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.


 

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

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If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
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.

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?
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.

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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.

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Yes, we do. Available for IOS and Android.

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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?
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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

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