The following is a sport-specific 6-week program is specifically designed to prepare athletes for the U.S. Army Civil Affairs Qualification Course. The plan includes a 1-week taper and is designed to be completed the 6 weeks directly prior to your course start week.
This program gets progressively harder each week, until week 6, when the training tapers down into the start of the course. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.
This training program trains for the physical training standards a soldier is expected to pass at the Civil Affairs Q-Course, including the 12-mile ruck, 5-mile run, and APFT. The plan also includes an assessment based work capacity effort and gym based, multi-mode endurance designed to prepare you for the small unit tactics portion of the Civil Affairs Qualification Course.
The plan includes 4 specific assessments and follow-on percentage based progressions which allow the training program to automatically scale to your level of fitness. You’ll take these assessments 3 times over the 6-week program:
- APFT – Max Sit ups (2 minutes), Max Push ups (2 minutes), and 2 Mile Run
- 10 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
- 5 Mile Run for Time, shorts and t-shirt
- Tactical Athlete Work Capacity Test
Weekly Training Schedule
- Monday: AM – APFT Work PM – Ruck Run Intervals
- Tuesday: 2-Mile Run Intervals for 5 Mile Run Improvement
- Wednesday: APFT Work, Work Capacity
- Thursday: Gym Based, Multi-Mode Endurance
- Friday: Long Ruck
- Sat/Sun: Total Rest
What equipment is needed to complete this program?
- Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
- 40/60# Sandbags (40# for Women, 60# for Men)
- IBA, Plate Carrier, or Weight Vest @ 25#
- 12/16kg Kettlebell (12kg for Women, 16kg for Men)
- Rope for Sandbag Pulls
- ALICE Ruck or same ruck you will use at the Q-Course, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
- Pull up Bar
- Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less then 6 weeks before I start the Civil Affairs Q-Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
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?
Access is online, via username and password. You can log in 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 firstname.lastname@example.org
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.