The Army is rolling out a new physical fitness test, and it is more challenging and requires more focused training in order to excel. This program is designed to maximize performance in all fitness domains to ensure you are ready to crush the ACFT.
Each week will focus on developing the fitness components required to excel at the Army PFT and beyond; including strength, aerobic capacity, and running performance and more. The program gradually builds from week-to-week, and incorporates elements of self-regulation so that you can back off when you are feeling beat up, or really push it if you’re feeling good! 5 new workouts per week. Each workout can be completed in 60-120 minutes.
This program is great for all athletes who are interested in hybrid strength and cardiovascular fitness!
A
Hang Power Clean
5 x 3 @ 9, 8, 8, 8, 8
B
Trap Bar Deadlift
5 x 3 @ 9
C
Bench Press
20, 5, 5, 5, 5, 5, 5 @ 9
Circuit
D
3 Rounds: 30s L Copenhagen Side Plank 30s R Copenhagen Side Plank 45s Plank Rest 90s
E
Single Arm Farmer Walk
4 x 40
A
Run
1 x 30:00
B
Couch Stretch (Hip Flexors)
3 x 1:00
C
Pigeon Stretch
3 x 1:00
D
Calf Stretch
3 x 1:00
E
Butterfly Stretch
3 x 1:00
Interval Runs
A
10 Minutes at very easy pace --THEN-- 10 Rounds of: 60s fast 90s easy --THEN-- 10 Minutes at very easy pace **The 60s intervals should be at about your one-mile pace**
A
Barbell Back Squat Jump
5 x 5 @ 7
B
Depth Jump
5 x 5
C
Hand Release Push-Up
2:00, 1:00, 1:00, 1:00
D
Dead Bug with Plate Pullover
3 x 10
E
Theraband Monster Walks
3 x 30
A
Running
1 x 35:00
Master's of Sports Science in Exercise Science, USAW Advanced Sports Performance Coach, ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist
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