ACFT Training Guide PDF

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ACFT training guide with strength and cardio sessions...

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Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

DEDICATION This eBook is dedicated to the loving memory of my father who passed away on 4 May 2021, due to a fight with stage 4 Cancer. He was also an Army Veteran and NCO who proudly served from 1983-1986 on Active Duty. RIP Jimmie L. Harvey

What are we training for? 3 REPETITION MAXIMUM DEADLIFT (MDL): • •

Lifting and moving heavy loads from the ground (personnel and equipment) Extracting a casualty on a litter

STANDING POWER THROW (SPT): • Throwing equipment onto or over an obstacle • Lifting Soldiers up; assisting a buddy to climb up a wall • Jumping across and over obstacles • Employing progressive levels of force in man-to-man contact HAND RELEASE PUSH-UP (HRP): • Moving obstacles • Pushing an opponent away during man-to-man contact • Pushing a disabled vehicle • Getting to and from the ground during evasion and maneuver • Reaching out from the prone position when shooting, taking cover, or low crawling SPRINT-DRAG-CARRY (SDC): • Reacting quickly to direct and indirect fire • Building a hasty fighting position • Extracting a casualty from a vehicle and carry them to safety • Carrying ammunition to a fighting position or vehicle LEG TUCK (LTK) OR PLANK (PLK): • Surmounting obstacles and walls • Rope climbing, descending or traversing TWO-MILE RUN (2MR): • Dismounted movement • Ruck march • Infiltration

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Current as of 15 April 2021 Resource: https://www.army.mil/acft/

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The new Army PT test has people afraid. Plenty are afraid of change, afraid of adapting to new muscle memory, or just mentally intimidated. With this resource and plenty of others, you don’t have to be afraid, you just have to train. I believe that this new fitness test is a better gauge at where you truly are strength & endurance-wise. The ACFT will tax you physically, and it will test you in more ways than the APFT did. We are tactical strength & endurance athletes that need to perform at our best in a deployment situation and this test is a step in the right direction along with the new Army H2F program. This training program has been designed to ease tension and uncertainty for the new Army Combat Fitness Test while keeping Soldier safety at the forefront. As an Army, we have been used to calisthenics so this new test is quite a culture shock for many. The goal is to build and conduct a well-rounded training program that will assist with Muscular Endurance, Muscular Strength, Grip Strength, Anaerobic Cardio, and Aerobic Cardio.

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When training with weight, it’s important to understand what you are training for. For muscle size, you should do 8-12 reps. When training for muscle strength you should do 1-6 reps. When training for muscle endurance you should do 15+ repetitions. When training for the strength and endurance that the ACFT requires, we want to stay in our 12-15 reps with a weight that pushes our body, generally 50% of our 1 rep max. A simple way to find your training weight or 50% of your 1 rep max for each exercise can be found here: 1 Rep Max Calculator When starting a new training regimen, it is important to: 1.) Understand what you are trai 2.) Get adequate nutrition. 3.) Get adequate rest. 4.) Drink enough water. 5.) Stretch. 6.) Understand when to push you body and when to rest. 7.) Start slow on new training reg and work on proper form. The training days are as follows:

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Day 1: Total Body A total body workout is just what it sounds like: a workout that aims to hit all the major muscle groups in one single session.

Day 2: HIIT 400m repeats, finish off with a 10-minute jog

Day 3: Active Rest Active Rest includes either Yoga, Stretching, Mobility, and/or Self Myofascial Release.

Day 4: Lower Body Strength and Conditioning for the legs.

Day 5: Upper Body Strength and Conditioning for the legs

Day 6: Endurance 30-35-minute run at or slightly below your average run time (i.e., if you run a 16-minute 2-mile, 8 minute/mile, then run between 9:15-9:30).

Day 7: Rest

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WHICH WEEK YOU ARE ON. (TRAINING IN 2 WEEK INCREMENTS)

WHICH MONTH OF TRAINING THE DAY OF TRAINING THAT YOU ARE ON

THE EXERCISE THAT YOU ARE DOING

Month 1 Monday

Exercise

TOTAL BODY Working Weight is for strength & endurance. 50% of your 1 rep max

RATE OF PERCIEVED EXERTION. HOW HARD YOU ARE WORKING ON A SCALE OF 10 AMOUNT OF REST BETWEEN SETS AMOUNT OF REPETITIONS PER SET

FIRST 2 WEEKS Sets Reps

RPE

1

Trap Bar Deadlift

2

12-15

Strict Press

2

12-15

60 SECONDS

8

Kettlebell Squat

2

12-15

60 SECONDS

8

Seated Oblique Twist

2

12-15

60 SECONDS

8

Dumbell Row

2

12-15

60 SECONDS

8

Chest Press

2

12-15

60 SECONDS

8

Dumbell Lunge

2

12- 15

60 SECONDS

8

Farmer's Carry

2

12-15

60 SECONDS

8

WORKING WEIGHT. FOR STRENGTH & CONDITIONING WE ARE WORKING WITH 50 % OF OUR 1 REP MAX

5

SETS: HOW MANY TIMES YOU PERFORM REPETITIONS FOR EACH EXERCISE

HOW TO READ THE WORKOUT CHART

KEY

Rest

Warm Up: Stretch

8

Month 1 Monday

Exercise

FIRST 2 WEEKS Sets Reps

TOTAL BODY

Warm Up: Stretch

1

Trap Bar Deadlift

2

12-15

Strict Press

2

12-15

60 SECONDS

8

Kettlebell Squat

2

12-15

60 SECONDS

8

Seated Oblique Twist

2

12-15

60 SECONDS

8

Dumbell Row

2

12-15

60 SECONDS

8

Chest Press

2

12-15

60 SECONDS

8

Dumbell Lunge

2

12-15

60 SECONDS

8

Working Weight is for strength & endur ance. 50% of your 1 rep max

Rest

RPE 5 8

Farmer's Carry

2

12-15

Exercise

Sets

Reps

Rest

RPE

HIIT

Warm Up: 5 MINUTE JOG

1

pace ( >1:50 seconds/400m)

Main Activity: 400m Sprint

4-6

1:1

8

COOL DOWN: Jog

1

10 minutes

Wednesday

Exercise

Sets

Reps

Rest

RPE

Sets

Reps

Rest

Tuesday

ACTIVE REST

60 SECONDS

8

6 5

FOAM ROLLING Self Myofascial Release (Tennis Ball rolling)

PVC PIPE, LIGHT RESISTANCE BANDS and/or Foam Roller

FULL BODY MOBILITY TRAINING

Thursday

Exercise

LOWER BODY

Stretch

Working Weight is for strength & endur ance. 50% of your 1 rep max

5 MINUTES

RPE 5

Straight Leg Deadlift

2

12-15

60 SECONDS

8

Quad Extension

2

12-15

60 SECONDS

8

Hamstring Curl

2

12-15

60 SECONDS

8

Front Squat

2

12-15

60 SECONDS

8

Lunge

2

12-15

60 SECONDS

8

Calf Raises

2

12-15

60 SECONDS

8

Sled Drag

2

50 meters

120 SECONDS

8

60 SECONDS

5

Sets

Reps

Rest

RPE

5 MINUTES

90 SECONDS

7

Stretch

Friday

Exercise

UPPER BODY

Stretch

Pull Up

2

12-15

60 SECONDS

8

Roman Chair

2

12-15

60 SECONDS

8

Chest Press

2

12-15

60 SECONDS

8

Kettlebell Swing

2

12-15

60 SECONDS

8

Reverse Crunch

2

12-15

60 SECONDS

8

Push Up w/Dumbell Row

2

12-15

60 SECONDS

8

Bicycle Crunch

2

12- 15

60 SECONDS

8

Lat Pulldown

2

12-15

60 SECONDS

8

Saturday

Exercise

Sets

Reps

Rest

ENDURANCE

Dynamic Stretch

5 MINUTES

6

General W/U: 5 MINUTE JOG

5 MINUTES

6

Distance Run

30 MINUTES

7

COOL DOWN: WALK/STATIC STRETCH

20 MINUTES

6

PACE: 1:15-1:30 SLOWER THAN YOUR NORMAL 1 MILE TIME/MILE

RPE

7

Month 1 Monday

Exercise

LAST 2 WEEKS Sets Reps

TOTAL BODY

Warm Up: Stretch

1

Trap Bar Deadlift

2

12-15

Strict Press

2

12-15

45 SECONDS

8

Kettlebell Squat

2

12-15

45 SECONDS

8

Seated Oblique Twist

2

12-15

45 SECONDS

8

Working Weight is for strength & endurance. 50% of your 1 rep max

Rest

RPE 5 8

Dumbell Row

2

12-15

45 SECONDS

8

Chest Press

2

12-15

45 SECONDS

8

Dumbell Lunge

2

12-15

45 SECONDS

8

Farmer's Carry

2

12-15

45 SECONDS

8

Reps

Rest

4-6

1:1

Tuesday

Exercise

Sets

HIIT

Warm Up: 5 MINUTE JOG

1

pace (>1:50 seconds/400m)

Main Activity: 400m Sprint

RPE 6 8

COOL DOWN: Jog

1

10 minutes

5

Wednesday

Exercise

Sets

Reps

Rest

RPE

ACTIVE REST

FOAM ROLLING

Sets

Reps

Rest

RPE

Self Myofascial Release (Tennis Ball rolling) PVC PIPE, LIGHT RESISTANCE BANDS and/or Foam Roller

FULL BODY MOBILITY TRAINING

Thursday

Exercise

LOWER BODY

Stretch Straight Leg Deadlift

5 MINUTES 2

12-15

5 45 SECONDS

8

Quad Extension

2

12-15

45 SECONDS

8

Hamstring Curl

2

12-15

45 SECONDS

8

Front Squat

2

12-15

45 SECONDS

8

Lunge

2

12-15

45 SECONDS

8

Calf Raises

2

12-15

45 SECONDS

8

Sled Drag

2

50 meters

100 SECONDS

8

60 SECONDS

5

Reps

Rest

RPE

Stretch

Friday

Exercise

UPPER BODY

Stretch

Sets

5 MINUTES

90 SECONDS

5

Pull Up

2

12-15

45 SECONDS

8

Roman Chair

2

12-15

45 SECONDS

8

Chest Press

2

12-15

45 SECONDS

8

Kettlebell Swing

2

12-15

45 SECONDS

8

Reverse Crunch

2

12-15

45 SECONDS

8

Push Up w/Dumbell Row

2

12-15

45 SECONDS

8

Bicycle Crunch

2

12-15

45 SECONDS

8

Lat Pulldown

2

12-15

45 SECONDS

Saturday

Exercise

Sets

Reps

Rest

ENDURANCE

Dynamic Stretch

5 MINUTES

6

General W/U: 5 MINUTE JOG

5 MINUTES

6

Distance Run

32 MINUTES

7

COOL DOWN: WALK/STATIC STRETCH

20 MINUTES

6

PACE: 1:15-1:30 SLOWER THAN YOUR NORMAL 1 MILE TIME/MILE

8

RPE

8

Month 2 Monday

Exercise

FIRST 2 WEEKS Sets Reps

TOTAL BODY

Warm Up: Stretch

1

Trap Bar Deadlift

3

12-15

Strict Press

3

12-15

Working Weight is for strength & endurance. 55% of your 1 rep max

Kettlebell Squat

3

12-15

Seated Oblique Twist

3

12-15

Dumbell Row

3

12-15

Chest Press

3

12-15

Dumbell Lunge

3

12-15

Farmer's Carry

3

12-15

Tuesday

Exercise

Sets

Reps

HIIT

Warm Up: 5 MINUTE JOG

1

pace (>1:45 seconds/400m)

Main Activity: 400m Sprint

4-6

COOL DOWN: Jog

1

10 minutes

Wednesday

Exercise

Sets

Reps

ACTIVE REST

FOAM ROLLING

Sets

Reps

Self Myofascial Release (Tennis Ball rolling) PVC PIPE, LIGHT RESISTANCE BANDS and/or Foam Roller

FULL BODY MOBILITY TRAINING

Thursday

Exercise

LOWER BODY

Stretch

Working Weight is for strength & endurance. 55% of your 1 rep max

5 MINUTES

Straight Leg Deadlift

3

12-15

Quad Extension

3

12-15

Hamstring Curl

3

12-15

Front Squat

3

12-15

Lunge

3

12-15

Calf Raises

3

12-15

Sled Drag

3

50 meters

Sets

Reps

Stretch

Friday

Exercise

UPPER BODY

Stretch

5 MINUTES

Pull Up

3

12-15

Roman Chair

3

12-15

Chest Press

3

12-15

Kettlebell Swing

3

12-15

Reverse Crunch

3

12-15

Push Up w/Dumbell Row

3

12-15

Bicycle Crunch

3

12-15

Lat Pulldown

3

12-15

Saturday

Exercise

Sets

ENDURANCE

Dynamic Stretch

5 MINUTES

General W/U: 5 MINUTE JOG

5 MINUTES

Distance Run

32 MINUTES

COOL DOWN: WALK/STATIC STRETCH

20 MINUTES

PACE: 1:10-1:25 SLOWER THAN YOUR NORMAL 1 MILE TIME/MILE

Reps

9

MONTH 3 Monday

Exercise

FIRST 2 WEEKS Sets

TOTAL BODY

Warm Up: Stretch

1

Trap Bar Deadlift

3

12-15

Strict Press

3

12-15

Kettlebell Squat

3

12-15

Working Weight is for strength & endurance. 60% of your 1 rep max

Reps

Seated Oblique Twist

3

12-15

Dumbell Row

3

12-15

Chest Press

3

12-15

Dumbell Lunge

3

12-15

Farmer's Carry

3

12-15

Tuesday

Exercise

Sets

Reps

HIIT

Warm Up: 5 MINUTE JOG

1

pace (>1:45 seconds/400m)

Main Activity: 400m Sprint

4-6

COOL DOWN: Jog

1

10 minutes

Wednesday

Exercise

Sets

Reps

ACTIVE REST

FOAM ROLLING

Sets

Reps

Self Myofascial Release (Tennis Ball rolling) PVC PIPE, LIGHT RESISTANCE BANDS and/or Foam Roller

FULL BODY MOBILITY TRAINING

Thursday

Exercise

LOWER BOD Y

Stretch

Working Weight is for strength & endurance. 60% of your 1 rep max

5 MIN UTES

Straight Leg Deadlift

3

12-15

Quad Extension

3

12-15

Hamstring Curl

3

12-15

Front Squat

3

12-15

Lunge

3

12-15

Calf Raises

3

12-15

Sled Drag

3

50 meters

Sets

Reps

3

12-15

Stretch

Friday

Exercise

UPPER BODY

Stretch Pull Up

5 MIN UTES

Roman Chair

3

12-15