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 was implemented Army Wide on April 1, 2022.
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 Arms Extended Push Ups in 2 Minutes
- Sprint-Drag-Carry for Time
- Plank for Time
- 2 Mile Run for Time
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 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.
This is Version 2 of the plan, Updated March, 2022 to address changes to the ACFT.
Below is how this training program trains the specific events in the ACFT:
- Monday: Weeks 1, 4, 7: ACFT; Weeks 2-3 and 5-6: Dead Lifts, Hand Release Push Ups, Plank
- Tuesday: Med Ball Throws, Shuttle Sprint Repeats, 2-Mile Run Work (800m Repeats)
- Wednesday: Dead Lifts, Hand Release Push Ups, Plank
- Thursday: Med Ball Throws, Sprint-Drag-Carry, 2-Mile Run Work (1-Mile Repeats)
- Friday: Dead Lifts, Hand Release Push Ups, Plank
During this program, every number of Hand Release Push Up repetitions you perform is based on the number of repetitions you completed during your most recent ACFT in the program.
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.
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.
During this program, the duration of each timed plank effort you complete is based on your max plank finish time from your most recent ACFT in the program.
You scored a 3:15 max effort Plank for your ACFT No. 1.
The plan calls for:
(4) 6 Rounds
- 30% Max Effort Front Plank
- Rest 30 Seconds between efforts
Which means ….
3:15 = 3 x 60 = 180 + 15 = 195 seconds. 195 x .3 = 58.5 or 59 seconds (round up). For Part (4) do …
- 59 second
- 30 Seconds Rest
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.
- 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
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
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.