ACFT Workout Plan

ACFT Training Plan Table of Contents – Click & Go.

HOW TO CREATE:

SCIENCE BEHIND ACFT WORKOUT PLANS:

DONE FOR YOU:

Robert Gibson
  • Author: Robert Gibson
  • B.S. Exercise Sport Science
  • US Soldier – Active Duty

ACFT Workout Plan – Weekly PT Schedule

ACFT Workout Plan

As we know, the ACFT is not the same as the APFT. Training like an Athlete is a must now. Focusing on every muscle group and all muscle fibers in the human body. We need to break down our workouts into 4 categories:

  1. Strength Workouts
  2. Run Workouts
  3. Challenges (HIIT)
  4. Core Workouts

If we can get the proper training plan (weekly PT schedule) mixed with the right workout plans (daily exercises) we can and will succeed on the ACFT. Continue reading and we will go over ever aspect of creating the right plan!

Creating an ACFT Workout Plan

I get a lot of emails and questions asking me for “an ACFT Army Workout Plan”. Problem is, there are a lot of variables when it comes to creating an Army workout plan. Especially when you need to make an ACFT Workout Plan for your Company, Platoon or Squad.

Making a ACFT Workout Plan is NOT “Too Easy”:

You have a lot to think about:

AH! How to Make ACFT Training Plan
  • How many Soldiers will I be training?
  • How many Stations do I set up?
  • What exercises do I pick?
  • How many exercises can I lead in 60 min of PT?
  • Am I targeting the correct muscles for the ACFT Event I want to train for?
  • Do I have enough equipment?
  • Is this workout going to be too easy?
  • Is this workout going to be too hard?
  • Will I lose moral?
  • Can I keep them Motivated?
  • How many Sets?
  • Reps?
  • Weight?
  • How long should the Rest Periods be?
  • What is a good schedule to promote muscle recovery?
  • AHHHHH!

I made this Page for NCOs or Soldiers putting together an ACFT workout Plan.

Knowing the pressure that comes when your Platoon Sergeant comes up to you the night before (sometimes the morning of) and says “you need to lead PT”. I have made this page for you! You can quickly go on your phone, come to this page, and have everything you need to create an ACFT workout for any day of the week.

All workouts on the ACFT Army Workout Plan have been TESTED at Home, In the Field or at PT.

I have made a system that incorporates SCIENCE based on knowledge from ACSM (American College of Sports Medicine) and NASM (National Academy of Sports Medicine). Being soldier and having a bachelor’s of science in Exercise Sport Science (Ursinus College) I know what is needed for a quality workout in the time frame the Army allows us.

Here you will find – Proper knowledge on rest periods, targeted muscles, reps, and sets.

Again, I am a US Soldier just like you and I realize the difficulty that comes with leading a large number of soldiers and giving them a proper workout. Let’s face it, we have to warm up and we need to cool down. Getting a quality workout in those precious minutes is not easy. I have done all the science for you and I have tested the workouts. Just follow the plan minute by minute and you will give your squad/platoon an excellent workout that will prepare them for the ACFT.

The Army put out an ACFT Training Plan called the ACFT Training Guide you can get some good ACFT training tips in the link below :

https://www.army.mil/e2/downloads/rv7/acft/acft_training_guide_final.pdf

When it comes to setting up a Monday – Friday, Minute by Minute Plan for your platoon or Squad. The ACFT Training guide does not have a solid solution for you. That is why I created this page.

1st Step – Know Your Workout Categories

If you don’t know what the workout categories are, you will not know what workouts to make. We have 4 categories

  • Strength Workouts
  • Run Workouts
  • Challenges (HIIT)
  • Core Workouts

Strength Workouts

  1. Dead-Lift Training = Leg Day (+ Low Back)
  2. HRP Training = Chest Day (+ Shoulders)
  3. LTK Training = Back Day

Run Workouts (2MR Training)

  1. Sprints Workouts
  2. AGRs
  3. Hill Sprints
  4. Long Run Days

Challenges (HIIT Circuit Training)

  1. SPT Challenges
  2. SDC Challenges

Core Workout

  1. Core Workouts for Muscle Strength & Endurance
  2. Core Workouts for Stability & Endurance

2nd Step – Create Strength Workouts

Know Your 3 different Strength Workouts

  1. Dead-Lift Workouts
  2. Hand Release Push Up Workouts
  3. Leg Tuck Workouts
stop Very Important Workout info

Don’t Skip This Part

Set-Up Lanes Properly for Strength Workouts

  • Maximum of 4 Soldiers per lane
  • Minimum of 2 Soldiers per lane
  • Follow – On, Off, On, Off Principle:

If you do not set up your lanes properly. Your ACFT workout plan will be a disaster.

Time is everything for Workout Plan ACFT

You need a stopwatch. So buy one or get your timer app out on your cell phone.

You will call out “SWITCH” every 60 seconds.

Soldier will be allotted 60 seconds to perform each exercise.

The On-Off-On-Off Principle

ACFT on off on off principle for Workouts
  • 1st Station is for the Soldier who will be performing the Strength Exercises for that specific event. (The example above is for a Leg Tuck workout.) This soldier will perform Chin-Ups for 60 seconds. Once he/she is finished they will go to the back of the line (station 4) and rest, motivate and count reps for the soldier in the 3rd station doing their core exercise.
  • 2nd station is for the soldier who will assisted the Soldier on the pull up bar. They are there to motivate and to assist the (station 1) soldier to perform more reps. This is also a rest period for this soldier. After 60 seconds they will then move to the pull up bar.
  • 3rd station is for the soldier performing the core exercise. After 60 seconds they will move to station 2 to rest & assist the soldier at station 1.
  • 4th station is for the soldier who just finished on the pull up bar. It is their time to rest, count reps and motivate the soldier at station 3. Station 4 Soldier will move to the core exercise (station 3) after 60 seconds.

Why does my ACFT Army Workout Plan need to follow the On, Off, On, Off Principle?

why?
Why does my ACFT Training Plan need this?
  1. Proper Rest
    • We Must get 3 Minutes of rest to build strength. I put this #1 for a reason. According to the National Academy of Sports Medicine (NASM)
      • “Maximal strength adaptations are best achieved with relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness and intensity of the exercises.”
      •  “Power adaptations also require relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness.”
      • PLEASE go to the NASM website to read more on proper rest periods – NASM
  2. Keep Heart Rate Up & Active
    • We all know what happens if Soldiers are standing around doing nothing for 3 minutes… Chaos!
    • Choose an exercise that will not affect our target muscles for that day.
      • Example – Target = Deadlift Strength. Do a shoulder or core exercise during strength SuperSets.
    • This will keep heart rate up
  3. Safety & Motivation –
    • Soldiers on rest periods will be:
      1. Assisting,
      2. Counting Reps and,
      3. Motivating soldiers who are performing reps.

3rd Step – Create Run Workouts

  1. Sprints Workouts
  2. AGRs
  3. Hill Sprints
  4. Long Run Days

4th Step – Create Challenge Workouts

Challenges are created to enhance our conditioning. Conditioning can be confusing at first. It can fall under a lot of different titles or styles of workouts. Since we are training for the ACFT we want to train for specific events. Since we have workouts made for our:

  • Core (all events)
  • Strength & Endurance  (Deadlift, Push Up & Leg Tuck events)
  • Aerobic (2 Mile run event) 

We need to concentrate on two more events. 

  1. Standing Power Throw – Power & Explosiveness 
  2. Sprint Drag Carry – Anaerobic Endurance  

We will call these workouts CHALLENGES.

Focus Points 

  • SPT exercises are crucial 
    • Swings 
    • Deadlifts 
    • Cleans 
    • Presses 
  • HIIT 
  • Anaerobic 
  • Little to no equipment when possible 
  • 15 minutes or less
  • Done with minimum space 
  • Can be performed in groups or on your own. 

Exercise List (Examples) 

  • Body Weight Cardio
    • Toe Taps 
    • Imaginary Jump Rope 
    • Split Jumps 
    • ½ Jack
    • Jumping Jacks 
    • Short Sprints
    • Etc.
  • Body Weight Plyos  
    • Burpee 
    • Plyo Push Ups 
    • Squat Jumps
    • Lunge Jumps 
    • Etc.
  • Body Weight Exercises
    • Hand Release Push Up 
    • Push Ups (Regular)
    • Lunges
    • Squats
    • Etc

5th Step – Create Core Workouts

When we are working our core we want to concentrate on hitting all 4 of our muscles groups in the core:

  • Transverse Abdominus
  • Abdominals
  • Obliques
  • Low Back

Benefits of Core Training are:

  • Prevent Injury
  • Improve Power in all athletic movements
  • Greater stability in for athletic movement
  • Increase ability for all ACFT Events

6th Step – Make A PT Schedule

Below you will find a day to day schedule, minute by minute. Every Minute Counts. If you go into creating an ACFT Army workout plan without knowing what you will be doing every single minute, you will fail.

Below you will have Done-For-Your ACFT Training Plans and ACFT Workouts plans. FREE Videos, PDFs and Images for you used. Enjoy.


ACFT Workout Plan PDF

ACFT Workout Plan PDF
Download ACFT Workout Plan PDF Below

ACFT Strength Workout Plans

Leg Tuck ACFT Workout Plan

ACFT Leg Tuck Workout Plan Video

The Leg Tuck is the #1 failed ACFT event right now. I believe this is due to the fact that the “old” Army never got on the pull up bars during PT. Well, at least in my unit… We did not.

Leg Tuck Muscles

After Basic Training, it was like those pull up bars didn’t exist anymore. With the new ACFT & the Leg Tuck event, I feel like it is time to brush the dust off those pull up bars and start working on the muscle groups needed for more leg tucks. Below you will see the muscle groups we need to hit.

Leg Tuck ACFT Workout Plan PDF

Leg Tuck ACFT Workout Training Plan
Download Leg Tuck Workout Plan Below

MORE Leg Tuck Workouts Click Below


Dead-Lift ACFT Workout Plan

Probably my favorite event in the ACFT. Why? Well, if you are a guy like me and you enjoy working out. This is a time for us gym rats to shine. The old PT Test was all about Soldiers who can run well.

Here is a great workout for the the Deadlift Muscles and the Core muscles. These workouts were made for you to do individually or at PT with your platoon/squad.

Dead-Lift ACFT Workout Plan PDF

Dead-Lift ACFT Workout Training Plan
Download Dead-Lift ACFT Workout Plan Below

Hand Release Push Up ACFT Workout Plan

This is definitely one of my favorite ACFT Events. Why? Like I said a million times before. In past APFT tests I was shocked to see what was considered a push up. Such poor quality push up reps were counted on an official PT test. I can not tell you how many times I have been at an APFT and saw Soldiers doing 1/2 reps sometimes even 1/4 reps (just breaking their elbows) and the NCO in the grading lane would count it as a full repetition on the grading sheet.

There is No Way to Cheat Now

  • Your chest MUST hit the ground.
  • Arms must fully extend at the bottom of the rep making a “T”.

Those of you who have been doing half as* push ups. Your time is up and it is time to start training your upper body push muscles.  Don’t sweat it though. With proper training hitting the minimum requirements will be easy. For those who want to max out. This event is a serious tax on your shoulders and triceps. Follow the workouts below because I have taken all of this into consideration while creating these workouts.

Hand Release Push Up ACFT Workout Plan PDF

Hand Release Push Up ACFT Workout Training Plan
Download HRP Workout Plan PDF Below

ACFT Run Workout Plans

As we all know the 2 Mile Run Event is here to stay. It is a great way to test our aerobic abilities. Below you will find workout plans that will help you lower your 2 mile run time.

Combat Sprints ACFT Run Workout Plan

Generally on Thursday us Soldiers are all doing “Combat” workouts. Get in your OCPs and do either a Ruck March… a Ruck March or… A Ruck March.  Not only are Ruck March super boring but in my opinion will not help us out much on the ACFT.

Are Ruck Marches Important?

Sure they are. I just feel like Rucks are something we should do once a month. I feel like we need to incorporate more sprints when it comes to creating an Army Combat Fitness Workout Plan. 

Training our cardiovascular system for sprints will allow us to get ready for the Sprint Drag Carry Event on the ACFT.

Combat Sprints ACFT Run Workout Plan PDF

Combat Sprints ACFT Workout Plan Run
Download Combat Sprint Workout Plan PDF Below

AGR – ACFT Run Workout Plans

In my opinion, AGRs are the best way to check yourself weekly. You will generally run with the same group of Soldiers. This will allow you to see if you are getting better, worse or staying the same. Every-time I want to shed some time off my 2 mile run. I start running with the A group.

  • Does it suck? Yes.
  • Do I feel like I can not breath and I want to die? Absolutely.
  • Do I fall out? Most of the time.
  • Does it shed time off of my 2 Mile Run Time?  Every time!

This is one workout we can NOT take out of our ACFT workout plan.

AGR – ACFT Run Workout PDF

AGR ACFT Workout Training Plan
Download AGR Workout PDF Below

ACFT Challenge Workouts Plans (HIIT)

ACFT Challenge workout are made to test your physical and mental strength. We want to push it to the limit on these short workouts. HIIT – High Intensity Interval Training is a great way for us to get hard work done in a short period of time for the following ACFT events:

  • Sprint Drag Carry Event
  • Standing Power Throw Event
  • Core Maintenance and Strengthening

Sprint Drag Carry Workout Plan

The SDC Event on the ACFT is something us Soldiers have never seen before on a PT test. This event will tax the hell out of your Cardiovascular and Glycolytic Systems like no other. Also remember, if we are not trained properly in this event. We will burnout prior to the 2 Mile Run Event. We must concentrate on sprints and the Glycolytic systems in our body. Below is a PERFECT workout plan for the Sprint Drag Carry Event. Enjoy!

Sprint Drag Carry Workout Plan PDF

Sprint Drag Carry ACFT Workout Training Plan
Download SDC ACFT Workout Plan PDF Below

Standing Power Throw ACFT Workout Plan

What about the push ups and sit up you ask? Let’s get serious! It makes me want to throw up when I see the push ups that get counted as reps on PT tests. I have seen 1/4 reps get counted before.

Especially higher ranking individuals. Some E5 isn’t going to tell his 1SG or Commander they didn’t do a push up correctly. Just not going to happen. So half push ups are counted all the time.

As for sit-ups, all you need to do is flop on the ground correctly and use your hip flexors. No matter what you want to say, the old APFT came down to how well you could run the 2 Mile.

With the NEW ACFT it is time to start getting serious. It is time to start training like a SOLDIER-ATHLETE

Standing Power Throw ACFT Workout Plan PDF

Standing Power Throw ACFT Workout Training Plan

ACFT Core Workout Plans

Core Challenge #1 ACFT Workout Plan

Core Challenge #1 ACFT Workout Plan PDF

core # 1 ACFT Workout Training Plan

Core Challenge #2 ACFT Workout Plan

Core Challenge #2 ACFT Workout Plan PDF

ACFT Workout Training Plan Core #2
Download Core Challenge #2 PDF Below

FAQ – ACFT Workout Plans

What is a good ACFT Workout?

As we know, the ACFT is not the same as the APFT. Training like an Athlete is a must now. Focusing on every muscle group and all muscle fibers in the human body. We need to break down our workouts into 4 categories.

Click below to view each:
Strength Workouts
Run Workouts
Challenges (HIIT)
Core Workouts

ACFT Workout Program – 26 Page Download

Robert Gibson
  • Author: Robert Gibson
  • B.S. Exercise Sport Science
  • US Soldier – Active Duty