US Army Warrant 0fficer Candidate School Training Plan
$69.00
- 7-Week, 5x day/week Training Plan specific to US Army Warrant Officer Candidate School (WOCS)
- Plan includes specific training the APFT and main events of the ACFT, as well as distance running, rucking and multi-modal work capacity
- Assessment-based plan automatically scales to the initial fitness level of the individual
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription
- Description
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
Description
This 7-week, 5 day/week training plan is designed to train specifically for the demands of the US Army Warrant Officer Candidate School. This program focus is on improving APFT, ACFT, and Rucking. The ACFT training in this program is modified to focus on the two events most soldiers struggle with the most – the 3-Rep Max Deadlift and Leg Tuck events. To improve the 3-Rep Max, this program utilizes our Big 24 Strength Progression, which utilizes your assessment load to dictate your loading and progression. Additionally, we’ll use distance progression for rucking to ensure you’re comfortable under a pack. The program also includes Chassis Integrity and Work Capacity efforts for overall well-rounded strength and conditioning.
This training program deploys the APFT and a modified ACFT on Weeks 1, 4, and 7, using your latest 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 training plan is designed to be completed the 7 weeks directly before WOCS. Week 7 in the plan is an unload/taper week.
This is Version 1 of this plan, built November 2020.
WEEKLY SCHEDULE
- Monday: Weeks 1, 4, 7: APFT; Weeks 2, 3, 5, 6: Push-ups, Sit-ups, Run Intervals (1-Mile)
- Tuesday: Weeks 1, 4, 7: ACFT; Weeks 2, 3, 5, 6: Pull Ups, Leg Blaster, Work Capacity
- Wednesday: Weeks 1, 4, 7: Pull Up Assessment, Leg Blaster, Work Capacity; Weeks 2, 3, 5, 6: ACT Progression, Chassis Integrity
- Thursday: Push-Ups, Sit-Ups, Run Intervals (800m)
- Friday: Ruck
- Saturday: Rest or active recovery
- Sunday: Rest or active recovery
FITNESS ATTRIBUTES
CALISTHENICS PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last APFT in the program.
Example:
Athlete performs 50x Push-ups on APFT No.1 (Session 1)
(1) 6 Rounds, every 75 sec.
30% of your Max Reps Push-Ups from APFT 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 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 through 15x 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.
The Sit-up, Pull Up, and Leg Tuck progression works in the exact same way.
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.
RUNNING INTERVALS
The program uses the MTI Running Calculator for your runs. These paces are based on your assessment results (again, Sessions 1, 11, and 21). Always use the latest assessment results to determine paces for subsequent training sessions.
We use interval training for the 2-mile run. The interval 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
- Track with known 800m and 1-mile Markers
- Stopwatch
- Ruck with 45# of filler
- Pull Up Bar
- Trap Bar or Olympic Barbell with weight plates
- Sandbag at 40/60# (40 pounds for women, 60 pounds for men)
COMMON QUESTIONS
How long with the sessions take to complete?
The Monday-Thursday sessions are designed to be completed in 60 minutes. Friday’s ruck work will push past 2 hours. If needed, you may rest Fridays, and complete the ruck work on Saturdays.
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: 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
To complete this plan, you'll need:
- Track with known 800m and 1-mile Markers
- Stopwatch
- Ruck with 45# of filler
- Pull Up Bar
- Trap Bar or Olympic Barbell with weight plates
- Sandbag at 40/60# (40 pounds for women, 60 pounds for men)