You will perform 800m and 1-mile intervals with a rest between efforts. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace.
We use interval training for the 2-mile run. Always use the latest assessment results to determine paces for subsequent training sessions. These paces are based on your most recent ACFT. The program uses the MTI Running Calculator for your runs. You scored a 3:15 max effort Plank for your ACFT No. PLANK PROGRESSIONĭuring this program, the duration of each timed plank effort you complete is based on your max plank finish time from your most recent ACFT in the program.
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. If you reach failure, complete the remaining prescribed push ups on your knees. Note: Many athletes have trouble making the final 1-2 rounds of the push up progression within the interval. is up, immediately begin Round 2 by sprinting though 15x Hand Release Push-ups as fast as possible with proper form, again resting for the remainder of the 75 sec. On Round 1, do 15x Hand Release Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. The athlete performs 50x Hand Release Push-ups on ACFT No.1 (Session 1).ģ0% of your Max Rep Hand Release Push-Ups from ACFT No.
Friday: Dead Lifts, Hand Release Push Ups, Plankĭuring this program, every number of Hand Release Push Up repetitions you perform is based on the number of repetitions you completed during your most recent ACFT in the program. Thursday: Med Ball Throws, Sprint-Drag-Carry, 2-Mile Run Work (1-Mile Repeats). Wednesday: Dead Lifts, Hand Release Push Ups, Plank. Tuesday: Med Ball Throws, Shuttle Sprint Repeats, 2-Mile Run Work (800m Repeats). Monday: Weeks 1, 4, 7: ACFT Weeks 2-3 and 5-6: Dead Lifts, Hand Release Push Ups, Plank. This is Version 2 of the plan, Updated March, 2022 to address changes to the ACFT.īelow is how this training program trains the specific events in the ACFT: 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 program deploys the ACFT on the Monday of Weeks 1, 4 and 6, and uses your latest ACFT event results for the follow-on progressions. Please click HERE for an official US Army ACFT Website describing the ACFT and it’s events.Ĭlick HERE for the official ACFT Scoring Chart. Max Hand Release Arms Extended Push Ups in 2 Minutes. The ACFT is a 6-event fitness assessment. The ACFT has been designed to replace the current APFT and was implemented Army Wide on April 1, 2022. This training plan is designed to be completed the 7 weeks directly before your scheduled ACFT. The following 7-week training plan is designed to train specifically for the new ARMY COMBAT FITNESS TEST (ACFT).
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