Perform your best on the Army Combat Fitness Test (ACFT)
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TRAINING
ACFT
Welcome to the Foundations page. Here you'll find everything you need to create a plan for physical readiness training.
Start by building a framework:
Monday
Focus:
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Hinge
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Horizontal Pull
Tuesday
Focus:
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Squat
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Vertical Push
Wednesday
Focus:
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Lunge
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Vertical Pull
Thursday
Focus:
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Move Under Load
Friday
Focus:
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Hinge
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Horizontal Push
How to intelligently sequence activities for a single training day:
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Warm-up: general to specific; less to more dynamic
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Practice elements of motor fitness: agility, coordination, balance, power
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Train power
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Train strength
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Train muscular endurance
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Develop energy systems
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anaerobic endurance
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aerobic endurance
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Recover
To better understand how to train the specific components of fitness, click here.
** Note: this is not a suggestion to train all elements of fitness in a single day. Click here to see a sample week of integrated training.
Not sure which exercises to select? Use the table below. Exercises are listed from less advanced to more advanced.
Not sure what these movements look like? Click here and search our video library.
Hinge | Squat | Lunge | Push | Pull | Rotate |
|---|---|---|---|---|---|
bilateral hip thrust | band or strap assisted squat | forward lunge | (horizontal) HRPU / T push-up | (horizontal) DB/KB row | (resist) 2-point hold |
single leg hip thrust | air squat | rearward lunge | (horizontal) DB bench press | (horizontal) bent-over row | (resist) banded lunge position |
KB deadlift (single/center) | goblet squat | side lunge (cossack squat) | (horizontal) bench press | (horizontal) ring row | (resist) stir the pot |
KB deadlift (unilateral) | DB/KB front squat (unilateral) | walking lunge (unloaded) | (horizontal) close-grip bench press | (horizontal) banded face pull | lunge and rotate |
KB deadlift (bilateral) | DB/KB front squat (bilateral) | step-up | (horizontal) dip | (vertical) straight-arm pull | deep lunge and rotate |
KB RDL (unilateral) | front squat | walking lunge (varied load carriage) | (horizontal) plyo push-up | (vertical) assisted pull-up | lunge position banded rotations |
KB RDL (bilateral) | back squat | step-up (varied load carriage) | (horizontal) slide-board push-up | (vertical) pull-up | (dynamic) 4-way med ball rotations |
deadlift | pistol squat | walking lunge (overhead carry) | (vertical) DB/KB press | (vertical) chest-to-bar pull-up | (dynamic) rotational med-ball slams |
RDL | zercher squat | jumping lunge | (vertical) overhead press | (vertical) ring pull-up | (dynamic) side-shuffle, sprint |
good morning | overhead sqaut | bulgarian split squat | (vertical) push-press | (vertical) muscle-up | (dynamic) backwards run, sprint |
single leg RDL | (vertical) hand-stand push-up |
Strive to move with precision.
Integrate Precision and Progression in a Comprehensive Plan
Use the "Category" drop-down menu to help you choose movements for each type of movement pattern.
Precise Pattern 6 Progression
Precise Pattern 6 Progression
Intro to Hinge
Hip Thrust
Intro to Squat
Need an example?
Sample Week of Training. Focus: Trunk Stability and Anaerobic Endurance
Monday - Hinge & Horizontal Pull
Warmup. 3 rounds of: banded RDL (10 reps); knee-hug lunge-twist (10m); static inch worm (5 reps)
Develop. 3 sets of: glute bridge (15 reps) + ring row (10-12 reps)
Run Specific Warmup. 10m A-march, 10m hi-knees, 10m A-skip, 1x400m run @ 50%, 1x400m run @ 75%
Anaerobic Interval Training. 6x400m repeats @ 90% of max effort (1:4 work to rest ratio)
Cool-down. 5-10 minute jog or bike
Tuesday - Squat & Vertical Push
Warmup. 3 rounds of: spiderman crawl w/ elbow drop (10m); shoulder pass thrus w/ PVC pipe (10 reps); scap depressions (10 reps); then: 3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats).
Power. 5 x single broad jumps; 3 x 15-20lb reverse medicine ball toss
3 x double broad jump (w/ pause); 3 x 15-20lb reverse medicine ball toss
5 x triple broad jump (no pause); 3 x 15-20lb reverse medicine ball toss
Groove. 3 sets of: 15 goblet squats + 15 standing DB/KB shoulder press
Stabilize & Increase. 6 rounds for time:
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Single arm farmer’s carry 20m right arm
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Single arm farmer’s carry 20m left arm
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80m shuttle sprint (sprint 40m to start line and 40m back to KB/DB)
Wednesday - Lunge & Vertical Pull
Warmup. 3 rounds of: 30 sec deadbug hold, 30 sec contralateral deadbug; cossack squats (5RT/5LT); glute bridge (10 reps w/3 sec hold at top of each rep).
Groove. 3 sets of: plate overhead walking lunge (20m)
Then, accumulate 25 pull-ups (as few sets as possible; if you can do this in 2 sets or less, accumulate 40 pull-ups)
Increase. Aerobic endurance training - 20 minute bike, run, row, versa-climber or stairs @ 60-65% max heart rate (talk-test)
Thursday - Move Under Load
Warmup. 3 rounds of: knee-hug lunge-twist (10m); static inch worm (5 reps); pillar hold w/ hand reach (5RT/5LT).
Stabilize & Increase. Ruck 4 miles (15 min/mile)
Friday - Hinge & Horizontal Push
Warmup. 3 rounds of: air squat (15 reps); lunge w/ jump switch (5RT/5LT); captain morgans (5RT/5LT)
Groove & Increase. As many repetitions as possible in 7 sets of:
Run Specific Warmup. 10m A-March, 10m hi-knees, 10m A-skip, 1x400m run @ 50%, 1x400m run @ 75%
Anaerobic Interval Training. 8 Sets of: 30:60s (30 second run + 60 second walk)
Cool-down. 5-10 minute jog or bike