Army Combat Fitness Test (ACFT) Training Plan

$39.00

  • 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 450+ 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 was implemented Army Wide on April 1, 2022.

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 Arms Extended Push Ups in 2 Minutes
  4. Sprint-Drag-Carry for Time
  5. Plank for Time
  6. 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:

WEEKLY SCHEDULE

  • 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

CALISTHENICS PROGRESSIONS

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.

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.

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.

PLANK PROGRESSION

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.

Example:

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 …

6 Rounds

  • 59 second
  • 30 Seconds Rest

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

 

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.

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

(5) Max Plank for Time

*** 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

  • 30% Max Plank Time
  • Rest 30 Seconds.

Example: You scored a 3:15 max effort Plank  for your ACFT No. 1.

3:15 = 3 x 60 = 180 + 15 = 195 seconds. 195 x .3 = 58.5 or 59 seconds (round up). For Part (3) do ...

6 Rounds

  • 59 second Plank
  • 30 Seconds Rest

(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

  • 30% Max Plank Time
  • Rest 30 Seconds.

Example: You scored a 3:15 max effort Plank  for your ACFT No. 1.

3:15 = 3 x 60 = 180 + 15 = 195 seconds. 195 x .3 = 58.5 or 59 seconds (round up). For Part (3) do ...

6 Rounds

  • 59 second Plank
  • 30 Seconds Rest

(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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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.

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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.

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.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
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.

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.
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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

Testimonials

5/22/23
Just wanted to drop a line and say from when I emailed you in Jan/Feb of this year I began using your ACFT Training Plan and your Military Athlete Ramp Up plan. I had a surprise ACFT at drill this weekend with the opportunity of it being “For Record” if I passed. I decided to kind of half-ass it to see what a “bad performance” for me at 33 years old looked like. I’ll let the results below show what “barely trying” looks like after using your ACFT training plan:


DLFT- 240 lbs 70 pts
SPT- 9.3m 75pts
HRP- 34 reps 82 pts
SDC- 2m 10 s 70 pts
PLK- 2:00m 74 pts
2 MR: 17:00m 82 pts


Total ACFT Score: 453 Pts


If this is what half-assing it looks like for me after using your program, you have a customer for life.


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

 

10/21/22
I just wanted to follow up and say that your ACFT improvement plan helped me achieve my highest ACFT score yet. It was easily well worth the cost! I am interested in purchasing another plan from your company. I would like to improve my overall strength (upper, lower body, core) and I have access to a fully equipped gym. I am limited on what I can do for running/rucking due to deployment related injuries. I generally limit running to sprint work and do no more than 4 miles a week. I usually use a rower or elliptical for alternate methods of endurance training.

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

 

My name is Monte Gould, I'm 59 and I just successfully completed US Army Basic training at Fort Jackson. I subscribed to your program to assist and support my efforts, it was instrumental in preparing me to pass the ACFT. I appreciate your efforts, research and support. I was very unsure if I could pass the ACFT, your program gave me the tools to succeed and excel even at 59.

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

 

"I wanted to send my sincere thanks for putting together such amazing plans. I’ve been using your APFT and Virtue series plans in conjunction for the last few months and just maxed my first record ACFT, getting 600 total points. It wouldn’t have been possible without your plans."
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