The following 7-week training plan is designed to train specifically for the Army’s Warrant Officer Candidate School (WOCS). This training plan is designed to be completed the 7 weeks directly before you report to WOCS. This is a intense plan and requires commitment to complete the plan
We have included the Army ACFT, and Pull Up Assessments to ensure improved performance on known events at OCS, as well as develop overall fitness levels for whatever may be asked of you during the course.
Please click HERE for an official US Army Video describing the ACFT and it’s events.
This training program deploys the assessment during Weeks 1, 4 and 7. The program uses your latest assessment 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 this plan, updated in August 2020.
Below is how this training program trains the specific events in the ACFT
In addition to specific training for the ACFT, this training plan also trains leg strength, pull up strength, and chassis integrity (functional core).
Finally, you’ll train endurance twice/week. Tuesdays is a moderate paced ruck @45# – starting at 4 miles and progressing to 8. Fridays is a moderate paced run – starting at 5 miles and progressing to 9.
- Monday: ACFT Progressions
- Tuesday: Endurance – Ruck
- Wednesday: Work Capacity and Chassis Integrity
- Thursday: ACFT Progressions
- Friday: Endurance – Run
- Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
- Running area (track or other) with known 800m and 1 mile distances.
- Ruck with 45# load
- 10# and 20 or 25# Medicine Balls
- Trap Bar and plates for dead lifts
- 2x 45# Kettlebells or dumbbells for the ACFT
- Pull Up Bar
- Sled and load for the ACFT
- 40# Sandbag for women, 60# sandbag for men
- 15# pair of dumbbells for women, 25# pair of dumbbells for men
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.
If the session calls for 5x walking lunges, does that mean 5x walking lunges total or 5x each leg?
5x each leg, 10x total.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs?
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.
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: email@example.com
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.