This intense, 6 week, 5 day/week training plan is specifically designed to prepare athletes for the Soldier Athlete Fitness Test (SAFT), MTI’s proposed replacement for the Army’s APFT/ACFT, and the USMC PFT/CFT. The plan includes a 1-week taper, and is designed to be completed the 6 weeks directly prior to your unit’s SAFT or as a general military fitness plan.
This is Version 1 of the plan, built January 2021
This plan is purpose-built to prepare you for the specific fitness demands of the SAFT:
- Bodyweight Pushing and Pulling Strength (Arms Extended Hand Release Push Ups & Pull Ups)
- Tactical Athlete Work Capacity – Loaded linear, lateral, and change of direction movement (weight vest or backpack)
- Ruck Run Assessment and Progressions
- Focused Chassis Integrity grinds
Weeks 1, 4 and 7 in the plan are SAFT Assessment weeks. Below is the Training Schedule
- Monday: Tactical Work Capacity + Bodyweight Strength
- Tuesday: Ruck Run Intervals
- Wednesday: Bodyweight Strength
- Thursday: Tactical Work Capacity + Chassis Integrity
- Friday: Ruck Run Intervals
SAFT EVENT DESCRIPTIONS
|Upper Body Pull Strength||Max Reps Bodyweight Pull Ups in 2 Minutes
Strict Pull Ups – no kipping – full elbow lockout to chin above pull up bar. No time limit. Athlete can “rest” in the down position – hanging from the pull up bar. Both hands must remain on the bar at all times.
**Note – Pull Ups are completed with the palms pointed away from the face. No kipping, bucking, swinging or other excess movement allowed.
|Upper Body Press Strength||Max Rep Arms Extended Hand Release Push Ups in 2 Minutes
Hands up to elbows locked out. Body must come up stiff (no midsection sag) – Athlete can “rest” in the down position (laying on the ground)
** Note: The head, chest, butt and calves must raise together for each rep. The body must remain as stiff as a board – no sagging or bending at all allowed at the waist. Some athletes will raise only or mostly their upper bodies. This is not allowed and the rep won’t count. Be strict!
|Mission-Direct Work Capacity||MTI Tactical Athlete Work Capacity Fitness Assessment|
|Mission-Direct Endurance||3-Mile Ruck Run for Time at 45# Ruck.
Many schools and selections (Ranger, Airborne, SFAS, Expert Infantryman Badge, etc.) use a 10 or 12 mile ruck as part of their initial “gate” assessment or another scored event. For this reason I’ve always wondered why a ruck event was not part of the APFT. The 3-Mile event here will address this. Three miles is shorter than the commonly assessed 10 or 12 miles, and is long enough to separate performances.
**Note: Ruck weight must be at least 45#, but no more than 50#. Make athletes prepare their rucks the day before the event. Verify ruck weights just before the ruck run and adjust as necessary.
50 Points Total (see chart below)
General Score Total Points
|Points||Pull Up Reps||Hand Release Push Up Reps||Work Capacity Assessment Reps||3-Mile Ruck Finish Time|
This is a limited equipment training plan. Below is the required equipment.
- 45# Ruck
- Pull Up Bar
- Issued Body Armor
What if I have less than 7 weeks before my unit’s SAFT assessment?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 7 weeks?
Email email@example.com with the time you have and we will advise.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Academy. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for rucks or Tactical Athlete Work Capacity?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
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?
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.