Patriot Performance
Tactical / Military, Tactical, Powerlifting, Power Sports , Bodybuilding, Mobility, Functional Training, Combat Sports, Strength & Conditioning, General FitnessThis ACFT Prep program is designed with the end goal in mind. This program was developed by a Veteran and professional strength and conditioning coach who has worked with all branches of the military Special Operations Forces and other Active, Guard and Reserve members.
The program is developed with an evidence-based approach and goes through various phases of training to make sure you are progressing properly and has complimentary "correctional exercises" to improve mobility and reduce risk of injury and movement dysfunction along the way.
What makes this program special is that it has been tested amongst hundreds of members and has been proven to work as long as the member puts in the effort on their end.
This program can be used from begginers to advanced members since we perscribe our exercises based on the "rate of precieved exertion scale" which can vary depending on our current ability and how you feel on any given day. Just make sure you are really giving it your true best effort that day.
Equipment needed: Traditional Strength and Conditioning Equipment:
- Barbells | Dumbbells | Kettlebells
- Light and Heavy bands
- Traditional weight lifitng machines
- Plyo boxes
- Conditioning Equipment: Sleds | Rower | Assult Bike | Treadmills
PERFORM – EVOLVE – ACHIEVE
Check us out:
https://officialpatriotperformance.com
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Split Squat
3 x 12
A2
Spine CAR's
3 x 1:00
B1
Single Leg RDL
3 x 12
B2
Tall Kneeling KB Hold
2 x 1:00
B3
Hip CAR's
2 x 1:00
C1
Single Arm Farmer Walk
4 x 0:45
C2
1 Arm KB Lunges
3 x 12
D1
Box Jump
3 x 5
D2
Stability ball Single Leg hamstring curl
3 x 10
Circuit
E
ESD (ENERGY SYSTEM DEVELOPMENT): HOW LONG?: 10-15 SECONDS HOW MANY?: 6 SPRINTS - @RPE 8-9 almost max effort REST PERIOD?: 2MIN REST or light walk
A1
Single Arm DB Incline Bench Press
3 x 12
A2
Shoulder CAR's
2 x 1:30
B1
One Arm Row - Ipsilateral
3 x 12
B2
Scapula CAR's
2 x 1:00
C1
Single arm KB Overhead Carry
4 x 0:45
C2
Pallof Press - Core Stability
3 x 0:30
Circuit
D
ESD: 5 x 500m Row | or 5 x 400m run @RPE 7 REST: 1min
A1
DB Bicep Curls
3 x 15
A2
Tricep Pushdown
3 x 15
B1
Hammer Curl
3 x 15
B2
Tricep Kickback
3 x 15
C1
Standing Arnold Press
3 x 12
C2
DB Lateral Raise
3 x 15
Circuit
D
2 Mile Tempo Run: 2-5 min warm up jog then 60s @RPE 8 and 120s @RPE 5 - Repeat until 2 miles complete
A1
Goblet Squat
3 x 12
A2
Cat Cow
2 x 1:00
A3
Lateral Bound
3 x 12
B1
KB Swing - Strong 1st
3 x 15
B2
SMR T-Spine
2 x 1:00
C1
Side plank reach into rotation
3 x 10
C2
Banded ankle dorsiflexion
2 x 2:00
Circuit
D
ESD: 60sec Slow Backward Sled Drag x 5 times 60sec Rest
A1
One-Arm DB Bench Press
3 x 12
A2
Depth Plyo Push-Up
3 x 3
A3
Band Pull-Apart
3 x 10
B1
Step-Ups
3 x 12
B2
Foam Roll
2 x 1:00
C1
Single Leg RDL
3 x 5
C2
Foam Roll
2 x 0:45
D1
Pallof Press - Core Stability
3 x 10
D2
Single Arm Farmer Walk
4 x 0:45
E
Box Jump
3 x 5
Circuit
F
ESD: Recovery 20min light jog on road, track, or 2 incline treadmill OR 20min light row OR 20min light Assault bike OR 20min light any other modality of aerobic exercise. Versa climber, Jacob's ladder, swimming.
Circuit
A
3 Rounds: Not For time 60s Pigeon stretch ea side 15kb Swings 10 DB Push Press 100m Sprint
B
Hollow Body Hold
3 x 0:30
C
DB Farmer's Carry
3 x 1:00
D
Leg Raise
3 x 10
Ariel Hernandez
Strength and Conditioning coach and USAF Vet with well rounded scientific and practical knowledge of multiple training systems. I understand that Evidence-Based Training does not mean Research-Based.
