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Perform your best on the Army Combat Fitness Test (ACFT)
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TRAINING
for 600
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.
Video Library