Creating an ACFT Workout Plan can be extremely challenging or… You can steal all my workouts. That is why I made this page. So don’t feel guilty. Go ahead and enjoy.
This page will teach you everything you need to know (if you want to learn) on creating an ACFT Workout Plan. There are links and free downloads that will help with any questions you may have.
Creating an ACFT Workout Plan is a 3 Step process
Purpose
Preparation
Execute
For your PT plan to be successful, you MUST know the 3 keys to an ACFT Workout Plan:
Purpose:
Muscle Failure or Run Day (Cardio/Conditioning)?
What area of the body are you targeting?
What ACFT event are you training for?
Preparation:
What equipment do you have?
What exercises will you perform?
(Including sets, reps, and rest periods)
Execution:
What style of training will you use?
How will you set up and execute the workout?
The 6 Categories for an ACFT Workout Plans
You will see putting your ACFT workout into these categories makes it very clean, clean, organized and simple.
SDC & 2MR ACFT Workout Plans
MDL & SPT Muscle Failure ACFT Workout Plans
HRP Muscle Failure ACFT Workout Plans
PLK Muscle Failure ACFT Workout Plans
SDC & Combat Conditioning ACFT Workout Plans
Long DistanceRuns ACFT Workout Plans
Creating an ACFT Workout Plan can be challenging for some. If you are not interested in learning how to create an ACFT Workout Plan, I have added some of my favorite workout plans below. I have not only created these workout plans but also tested them out at work. You will love these Army PT Plans. Enjoy!
SDC & 2MR – ACFT Workout Plans
ACFT SDC & 2MR: 001
Exercise
Distance / Reps
Resistance
Run
1/4 (.25) Mile
65-70%
Burpee
10
Bodyweight
Walk
30 Sec
–
Run
1/4 (.25) Mile
65-70%
Burpee
8
Bodyweight
Walk
30 Sec
–
Run
1/4 (.25) Mile
65-70%
Burpee
6
Bodyweight
Walk
30sec
–
Run
1/4 (.25) Mile
65-70%
Burpee
4
Bodyweight
Walk
30sec
–
Run
1/4 (.25) Mile
70-80%
Burpee
2
Bodyweight
Walk
30sec
–
Run
1/4 (.25) Mile
80-100%
Burpee
0
Bodyweight
Walk
30sec
–
Total Time
18-20 min
ACFT WO: SDC & 2MR: 001
MDL & SPT Muscle Failure ACFT Workout Plans
Deadlift & Standing Power Throw S1 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Deadlift
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
KB Shoulder Press
45s
12-16
Med to Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
ACFT Workout Plan – Deadlift & Standing Power Throw S1
Deadlift & Standing Power Throw S2 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Deadlift
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Shoulder Front Raise
45s
12-16
Med to Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw S3 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Deadlift
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
KB Lateral Raises
45s
12-16
Med to Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw S4- ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Lunge
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Kettlebell Shoulder Press
45s
12-16
Med to Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw S5 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Lunge
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Kettlebell Front Raises
45s
12-16
Med to Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw S6 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Lunge
45s
12-16
Heavy
4-5x
Rest
45s
–
–
4-5x
Lateral Shoulder Raises
45s
12-16
Med to Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw H1 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Deadlift
45s
6-10
Med to Heavy
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
12
Med to Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw H2 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Front Squat
45s
12
Heavy
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw H3 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Lunge
45s
12
Heavy
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw H4 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Kettlebell Lunge
45s
12
Heavy
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw H5 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Romanian Deadlift
45s
12
Heavy
4-5x
Rest
45s
–
–
4-5x
KB Swing
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw E1 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Kettlebell Up Right Row
45s
16-20
Med to Light
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
16-20
Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw E2 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Dead Clean Press
45s
16-20
Med to Light
4-5x
Rest
45s
–
–
4-5x
Shoulder Front Raise
45s
16-20
Med to Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw E3 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Kettlebell Up Right Row
45s
16-20
Med to Light
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
16-20
Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw E4 – ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Up Right Row
45s
16-20
Med to Light
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
16-20
Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Deadlift & Standing Power Throw E5 – ACFT Workout Plan
Barbell Hang Clean
45s
16-20
Med to Light
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
16-20
Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
HRP & PLK Muscle Failure ACFT Workout Plans
Hand Release Push Up S1 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Weighted Hand Release Push Ups
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Pull Ups
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up S2 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Plyo Push Up
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Chin Up
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up S3 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Band Resistence Push Ups
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Pull Ups
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up S4 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Weighted Diamond Push Ups
45s
6-10
Heavy
4-5x
Rest
45s
–
–
4-5x
Bent Over Rows
45s
12-16
Heavy
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up H1 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Weighted Hand Release Push Up
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Bent Over Rows
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up H2 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Side to Side Plyo Push Up
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Over Head Tri Extensions
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up H3 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Med Ball Push Ups
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Tri Ext Push Downs w/ Band
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up H4 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Bent Over Rows
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Biceps Curls
45s
12
Med-Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up E1 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Knee Push Up (close grip)
45s
16+
Light
4-5x
Rest
45s
–
–
4-5x
Tri Push Downs w/ Band
45s
16+
Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up E2 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Incline Push Up
45s
16+
Light
4-5x
Rest
45s
–
–
4-5x
Over Head Tri Extensions KB
45s
16+
Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up E3 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Knee Push Ups
45s
16+
Light
4-5x
Rest
45s
–
–
4-5x
Tri Over Head Ext w/ Band
45s
16+
Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
Hand Release Push Up E4 ACFT Workout Plan
Exercise
Interval Time
Repetitions
Resistance
Rounds
Band Asst Push Ups
45s
16+
Light
4-5x
Rest
45s
–
–
4-5x
Over Head Tri Extensions KB
45s
16+
Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
SDC & Combat Conditioning ACFT Workout Plans
When it comes to making a sprint drag carry or Combat Conditioning workout, we want to make sure we are concentrating on the following:
Muscular endurance
Muscular strength
Anaerobic power
Anaerobic endurance
Here are the BEST ACFT workout plans for the SDC & Combat Conditioning.
Beat Feet (experienced) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
F
–
Sprint
Up Downs
Side Shuffle
Squat
Sprint
REST
Round 1
50 Yards
10
50 yards
10
50 Yards
3 Min
Round 2
50 Yards
10
50 yards
10
50 Yards
3 Min
Round 3
50 Yards
10
50 yards
10
50 Yards
3 Min
ACFT Workout Plan PDF Beat Feet (Advanced) Sprint Drag Carry
Beat Feet (Advanced) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
F
–
Sprint
Burpee
Side Shuffle
Squat Jumps
Sprint
REST
Round 1
50 Yards
10
50 yards
10
50 Yards
2 Min
Round 2
50 Yards
10
50 yards
10
50 Yards
2 Min
Round 3
50 Yards
10
50 yards
10
50 Yards
2 Min
ACFT Workout Plan PDF Beat Feet (Advanced) Sprint Drag Carry
Beat Feet (Expert) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
F
–
Sprint
Burpee
Side Shuffle
Lunge Jump
Sprint
REST
Round 1
50 Yards
10
50 yards
10
50 Yards
90 sec
Round 2
50 Yards
10
50 yards
10
50 Yards
90 sec
Round 3
50 Yards
10
50 yards
10
50 Yards
90 sec
Round 4
50 Yards
10
50 yards
10
50 Yards
90 sec
ACFT Workout Plan PDF Beat Feet (Expert) Sprint Drag Carry
50 Cal Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
–
Dead Clean Press
Swings
Burpee
Jumping Jacks
REST
Round 1
10 x 30lbs
10 x 30lbs
x10
50
2 Min
Round 2
10 x 30lbs
10 x 30lbs
x10
50
2 Min
Round 3
10 x 30lbs
10 x 30lbs
x10
50
2 Min
50 Cal Challenge (Experienced) Sprint Drag Carry ACFT Workout Plan
50 Cal Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
–
Dead Clean Press
Swings
Burpee
Sprint 50 Yards
REST
Round 1
10 x 40lbs
10 x 40lbs
x10
50
90 sec
Round 2
10 x 40lbs
10 x 40lbs
x10
50
90 sec
Round 3
10 x 40lbs
10 x 40lbs
x10
50
90 sec
50 Cal Challenge (Advanced) Sprint Drag Carry ACFT Workout Plan
50 Cal Challenge (Expert) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
–
Dead Clean Press
Swings
Burpee
Sprint 50 Yards
REST
Round 1
10 x 40+ lbs
10 x 40+ lbs
x10
50 Yards
Little As Possible
Round 2
10 x 40+ lbs
10 x 40+ lbs
x10
50 Yards
Little As Possible
Round 3
10 x 40+ lbs
10 x 40+ lbs
x10
50 Yards
Little As Possible
Round 4
10 x 40+ lbs
10 x 40+ lbs
x10
50 Yards
Little As Possible
ACFT Sprint Drag Carry Workout Plan 50 Cal Challenge (Expert)
Final Countdown (Experienced) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
–
Split Jumps
Burpees
Weighted T-Push Ups
Weighted Squat
REST
Round 1
50
10
10 x 10lbs
10 x 10lbs
Little As PossibleLittle As Possible
Round 2
45
9
9 x 10lbs
9 x 10lbs
Little As Possible
Round 3
40
8
8 x 10lbs
8 x 10lbs
Little As Possible
Round 4
35
7
7 x 10lbs
7 x 10lbs
Little As Possible
Round 5
30
6
6 x 10lbs
6 x 10lbs
Little As Possible
Round 6
25
5
5 x 10lbs
5 x 10lbs
Little As Possible
Round 7
20
4
4 x 10lbs
4 x 10lbs
Little As Possible
Round 8
15
3
3 x 10lbs
3 x 10lbs
Little As Possible
Round 9
10
2
2 x 10lbs
2 x 10lbs
Little As Possible
Round 10
5
1
1 x 10lbs
1 x 10lbs
Little As Possible
Final Countdown (Experienced) Sprint Drag Carry ACFT Workout Plan
Final Countdown (Advanced) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
–
Mountain Climbers
Burpees
Weighted T-Push Ups
Weighted Squat
REST
Round 1
50
10
10 x 25lbs
10 x 25lbs
Little As Possible
Round 2
45
9
9 x 25lbs
9 x 25lbs
Little As Possible
Round 3
40
8
8 x 25lbs
8 x 25lbs
Little As Possible
Round 4
35
7
7 x 25lbs
7 x 25lbs
Little As Possible
Round 5
30
6
6 x 25lbs
6 x 25lbs
Little As Possible
Round 6
25
5
5 x 25lbs
5 x 25lbs
Little As Possible
Round 7
20
4
4 x 25lbs
4 x 25lbs
Little As Possible
Round 8
15
3
3 x 25lbs
3 x 25lbs
Little As Possible
Round 9
10
2
2 x 25lbs
2 x 25lbs
Little As Possible
Round 10
5
1
1 x 25lbs
1 x 25lbs
Little As Possible
Final Countdown (Advanced) Sprint Drag Carry ACFT Workout Plan
Final Countdown (Expert) Sprint Drag Carry ACFT Workout Plan
–
A
B
C
D
E
–
Mountain Climbers
Burpees
Weighted T-Push Ups
Weighted Squat
REST
Round 1
50
10
10 x 35+ lbs
10 x 35+ lbs
Little As Possible
Round 2
45
9
9 x 35+ lbs
9 x 35+ lbs
Little As Possible
Round 3
40
8
8 x 35+ lbs
8 x 35+ lbs
Little As Possible
Round 4
35
7
7 x 35+ lbs
7 x 35+ lbs
Little As Possible
Round 5
30
6
6 x 35+ lbs
6 x 35+ lbs
Little As Possible
Round 6
25
5
5 x 35+ lbs
5 x 35+ lbs
Little As Possible
Round 7
20
4
4 x 35+ lbs
4 x 35+ lbs
Little As Possible
Round 8
15
3
3 x 35+ lbs
3 x 35+ lbs
Little As Possible
Round 9
10
2
2 x 35+ lbs
2 x 35+ lbs
Little As Possible
Round 10
5
1
1 x 35+ lbs
1 x 35+ lbs
Little As Possible
Final Countdown (Expert) Sprint Drag Carry ACFT Workout Plan
50/50 Arnold NaPalmer (Experienced) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Dead Clean Press (KB)
Rest
Mountain Climbers
REST
Round 1
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 2
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 3
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 4
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 5
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 6
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 7
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 8
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 9
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 10
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
50/50 Arnold NaPalmer (Experienced) Sprint Drag Carry ACFTWorkout Plan
50/50 Arnold NaPalmer (Advanced) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Dead Clean Press (KB)
Rest
Up Downs
REST
Round 1
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 2
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 3
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 4
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 5
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 6
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 7
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 8
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 9
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 10
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
50/50 Arnold NaPalmer (Advanced) Sprint Drag Carry ACFTWorkout Plan
50/50 Arnold NaPalmer (Expert) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Dead Clean Press (KB)
Rest
Burpees
REST
Round 1
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 2
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 3
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 4
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 5
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 6
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 7
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 8
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 9
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
Round 10
25lbs x 30 sec
30 sec
25lbs x 30 sec
30 sec
50/50 Arnold NaPalmer (Expert) Sprint Drag Carry ACFTWorkout Plan
9 Mil Challenge (Experienced) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Up Downs
Squats
Push up Hand Release
Jumping Jacks
Round 1
60 sec
60 sec
60 sec
60 sec
Round 2
45 sec
45 sec
45 sec
45 sec
Round 3
30 sec
30 sec
30 sec
30 sec
9 Mil Challenge (Experienced) Sprint Drag Carry ACFTWorkout Plan
9 Mil Challenge (Advanced) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Burpees
Lunges
Plyo Push Ups then HRP Push Up
High Knees
Round 1
60 sec
60 sec
60 sec
60 sec
Round 2
45 sec
45 sec
45 sec
45 sec
Round 3
30 sec
30 sec
30 sec
30 sec
9 Mil Challenge (Advanced) Sprint Drag Carry ACFTWorkout Plan
9 Mil Challenge (Expert) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Burpees
Lunges
Push up Hand Release
Mountain Climbers
Round 1
60 sec
60 sec
60 sec
60 sec
Round 2
45 sec
45 sec
45 sec
45 sec
Round 3
30 sec
30 sec
30 sec
30 sec
9 Mil Challenge (Expert) Sprint Drag Carry ACFTWorkout Plan
30-30 Mossberg Bodyweight Challenge (Experienced) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Up Downs
Toe Taps
Butt Kickers
Jumping Jacks
Round 1
30 sec
30 sec
30 sec
30 sec
Round 2
30 sec
30 sec
30 sec
30 sec
Round 3
30 sec
30 sec
30 sec
30 sec
Round 4
30 sec
30 sec
30 sec
30 sec
Round 5
30 sec
30 sec
30 sec
30 sec
30-30 Mossberg Bodyweight Challenge (Experienced) Sprint Drag Carry ACFTWorkout Plan
30-30 Mossberg Bodyweight Challenge (Advanced) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Burpees
High Knees
Butt Kickers
Jumping Jacks
Round 1
30 sec
30 sec
30 sec
30 sec
Round 2
30 sec
30 sec
30 sec
30 sec
Round 3
30 sec
30 sec
30 sec
30 sec
Round 4
30 sec
30 sec
30 sec
30 sec
Round 5
30 sec
30 sec
30 sec
30 sec
30-30 Mossberg Bodyweight Challenge (Advanced) Sprint Drag Carry ACFTWorkout Plan
30-30 Mossberg Bodyweight Challenge (Expert) Sprint Drag Carry ACFTWorkout Plan
–
A
B
C
D
–
Up Downs
Toe Taps
Butt Kickers
Jumping Jacks
Round 1
30 sec
30 sec
30 sec
30 sec
Round 2
30 sec
30 sec
30 sec
30 sec
Round 3
30 sec
30 sec
30 sec
30 sec
Round 4
30 sec
30 sec
30 sec
30 sec
Round 5
30 sec
30 sec
30 sec
30 sec
30-30 Mossberg Bodyweight Challenge (Expert) Sprint Drag Carry ACFTWorkout Plan
To create an effective ACFT Workout Plan for the Plank Event, we must make sure we are hitting the following muscles:
Transverse Abdominus
Abdominal Muscles
Oblique Muscles
Low Back Muscles
Here are the BEST ACFT workout plans for the Plank Event.
Twisted Core (Experienced) Plank ACFT Workout Plan
Exercise
Reps
Sets
Real V- Up
10
2
American Twists
16
2
Bicycle Kicks
20
2
Flutter Kicks
20
2
Plank
90 sec
2
Rest
120 seconds
–
Twisted Core (Experienced) Plank ACFT Workout Plan
Twisted Core (Advanced) Plank ACFT Workout Plan
Exercise
Reps
Sets
Weighted Real V- Up
10
2
Weighted American Twists
16
2
Bicycle Kicks
30
2
Flutter Kicks
30
2
Plank
2 Min
2
Rest
120 seconds
–
Twisted Core (Advanced) Plank ACFT Workout Plan
Twisted Core (Expert) Plank ACFT Workout Plan
Exercise
Reps
Sets
Real V- Up
10
2
American Twists
16
2
Bicycle Kicks
20
2
Flutter Kicks
20
2
Plank
90 sec
2
Rest
120 seconds
–
Twisted Core (Expert) Plank ACFT Workout Plan
Long Distance Run: ACFT Workout Plan
LDR: 1 ACFT Workout Plan
Exercise
Distance
Resistance
Time
Run/Jog
2 Miles
65-70%
16-22min
LDR: 2 ACFT Workout Plan
Exercise
Distance
Resistance
Time
Run/Jog
2.5 Miles
65-70%
20-30min
LDR: 3 ACFT Workout Plan
Exercise
Distance
Resistance
Time
Run/Jog
3 Miles
65-70%
24-36min
LDR: 4 ACFT Workout Plan
Exercise
Distance
Resistance
Time
Run/Jog
4 Miles
65-70%
32-48min
Create Your Own ACFT Training Plan
It is exciting to create an ACFT Training Plan due to the simple fact that the opportunities are ENDLESS! You can tailor your training plan to any goal you have. When creating a PT schedule for a company or battalion, you will most likely make it as balanced as ACFT Training Plan. Making sure you hit all events at least one time a week. Here is an example below.
ACFT ONLY – Training Plan (Balanced)
–
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 2
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
HRP & PLK
Week 3
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
SDC & 2MR
Week 4
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Balanced ACFT Training Plan
ACFT Training Plan Week by Week Focus
Week 1 – Max Dead Lift & Standing Power Throw
Week 2 – Hand Release Push Up & Plank
Week 3 – Sprint Drag Carry & Two Mile Run
Week 4 – Repeat Cycle Above
When you make training plans for your platoon or squad, you can be really creative and cater to your soldier’s individual needs. For example. Let’s say your platoon is really bad at running & the sprint drag carry. We will just add more SDC & 2MR workouts to the schedule. The same thing goes for deadlifting and the standing power throw. If your squad or platoon sucks at it… No big deal; just train on these events more often. Below you will see some examples of changing your ACFT training plan to cater to specific needs. We will dive deeper into this in step four below.
How to Create an ACFT Training Plan
Creating an ACFT training plan is a 4 step process.
Know your ACFT Exercises
You need to know what exercises will make your better come test day.
Create your ACFT Workouts
15-20 min workouts
Turn it into an ACFT PT Plan
The whole 60 min PT session
Schedule your ACFT Training Plan
Get that sh*t on the calendar!
STEP ONE: Creating an ACFT Training Plan – Know your ACFT exercises
Knowing the Top ACFT Exercises is key to creating any training plan. Your ACFT workout plan will not be up to par if you do not know what exercises to choose. For example; if you want to get better at hand-release push-ups, squats will not help you!
STEP TWO: How to Create an ACFT Training Plan – Create your ACFT Workouts
Go through this 6 step process. It may seem like a lot at first, but when you do it many times, you will get good at it. Once you are good at it, you will become faster.
Equipment – ACFT workout plan
Objective – ACFT workout plan
Target Area – ACFT workout plan
Sets Reps Rest – ACFT workout plan
Style – ACFT workout plan
Execution – ACFT workout plan
Once you have all of this figured out, you can create the most effective workout possible. Wasting no time and giving everyone in your group the best opportunity to enhance their fitness levels with your ACFT workout plans.
STEP THREE: How to Create an ACFT Training Plan – Turn it into an ACFT PT Plan
Creating an ACFT PT Plan is very simple. I call it the PT plan sandwich. The tricky part is that you need to keep your workout under 60 minutes (some units do 90 minutes of PT). You simply pick 2-3 ACFT Workout Plans and Sandwich them between your Prep Drills (Warm Up) and Recovery Drills (cool-down & Stretch). Once you know your ACFT workout plans, all you need to do now is, figure out what equipment you will need and how you will set it up. Wahlah! You are finished! Let me explain what I mean so you can create the best ACFT PT Plan for your unit.
The options are endless, and you can get creative with PT plans at this level. For example, I made an MDL, SPT, SDC & 2MR workout for our BC and CSM in one PT session. It was a really good workout, and everyone thought it was perfectly challenging. I will share the details below.
ACFT PT Plan Example – MDL, SPT, SDC & 2MR
If we wanted to enhance our platoon’s MDL & SDC scores. We would simply pick one Max Dead Lift ACFT workout plan and one Sprint Drag Carry ACFT workout plan and sandwich them between our prep drill and recovery drill.
Exercise
Interval Time
Repetitions
Resistance
Rounds
Barbell Deadlift
45s
12
Med to Heavy
4-5x
Rest
45s
–
–
4-5x
Kettlebell Swings
45s
12
Med to Light
4-5x
Rest
45s
–
–
4-5x
Total Time
3 Minutes
12-15min
MDL ACFT Workout Plan
–
A
B
C
D
E
F
–
Sprint
Up Downs
Side Shuffle
Squat
Sprint
REST
Round 1
50 Yards
10
50 yards
10
50 Yards
3 Min
Round 2
50 Yards
10
50 yards
10
50 Yards
3 Min
Round 3
50 Yards
10
50 yards
10
50 Yards
3 Min
SDC ACFT Workout Plan
It would then look something like this:
ACFT PT Plan Sandwich – MDL & SDC
Then we would contemplate the equipment needed and set-up.
Put it all Together, and BAM! You have the best ACFT PT Plan!
STEP FOUR – How to Create an ACFT Training Plan
When making an ACFT Training Plan, the options are endless. Awesome for someone like me who has a degree in Exercise Sport Science. Not so cool for people who do not. This can get confusing, but I will simplify this for you as much as possible. Then you will be able to create your very own ACFT training plan.
Ask yourself and look at your soldiers. WHAT EVENTS ARE YOU BAD AT?
You can break down workouts into three categories, and you will want to go “heavy” (do more training) on the events your unit lacks.
Max Deadlift & Standing Power Throw
Hand Release Push Up & Plank
Sprint Drag Carry & 2-Mile Run
This is how you pick the proper schedule / ACFT training plan for your unit.
MDL & SPT Heavy ACFT Training Plan
Monday
Tuesday
Wednesday
Thursday
Friday
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
MDL & SPT Heavy ACFT Training Plan
HRP & PLK Heavy ACFT Training Plan
Monday
Tuesday
Wednesday
Thursday
Friday
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
HRP & PLK
HRP & PLK Heavy ACFT Training Plan
SDC & 2MR Heavy ACFT Training Plan
Monday
Tuesday
Wednesday
Thursday
Friday
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
SDC & 2MR
SDC & 2MR Heavy ACFT Training Plan
Like I said before, your options are endless. I have just found these ACFT Training Plans to work best for me.
Once you have this done, you will want just to multiply it five times, and BOOM! You have created a 30 Day PT Schedule aka an ACFT Training Plan.
30 Day ACFT Training Plan
To create a 30 Day ACFT Training Plan, we will just multiply the week times five and come up with a 5-week PT plan. Very Simple. It will now look like this:
BALANCED 30 Day ACFT Training Plan
–
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 2
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
HRP & PLK
Week 3
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
SDC & 2MR
Week 4
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 5
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
30 Day ACFT Training Plan – Balanced
The schedule above will repeat and continue in this fashion.
HRP & PLK Heavy 30 Day ACFT Training Plan
–
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
HRP & PLK
Week 2
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
HRP & PLK
Week 3
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
HRP & PLK
Week 4
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
HRP & PLK
Week 5
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
HRP & PLK
30 Day ACFT Training Plan – HRP & PLK
SDC & 2MR Heavy 30 Day ACFT Training Plan
Week 1
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
SDC & 2MR
Week 2
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
SDC & 2MR
Week 3
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
SDC & 2MR
Week 4
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
SDC & 2MR
Week 5
SDC & 2MR
HRP & PLK
SDC & 2MR
MDL & SPT
SDC & 2MR
30 Day ACFT Training Plan – SDC & 2MR
6 Week ACFT Training Plan
Creating a 6 week training plan is very important that we PUMP THE BREAKS a little bit. We want to avoid injury and fitness plateau. So on week 6, we will perform bodyweight exercises and light runs combined with long stretching sessions. This will allow our body to eliminate all lactic acid and repair muscle to maximum ability.
MDL & SPT Heavy 6 Week ACFT Training Plan (example)
–
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 2
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 3
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 4
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 5
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Light Week
Light Run Short
Calisthenics
Light Run Short
Calisthenics
Light Run Long
6 Week ACFT Training Plan – MDL & SPT Heavy
12 Week ACFT Training Plan
Now with a 12 Week ACFT Training Plan, we can work “heavy” on two events for the first 6 weeks. On week 7, after our light week, we can switch it up to two different events for the next six weeks. Let me give you an example.
MDL & SPT Heavy for 6 weeks – ACFT Training Plan
–
Monday
Tuesday
Wednesday
Thursday
Friday
Week 1
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 2
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 3
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 4
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Week 5
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
MDL & SPT
Light Week
Light Run Short
Calisthenics
Light Run Short
Calisthenics
Light Run Long
12 Week ACFT Training Plan – MDL & SPT (Part 1of2)
SDC & 2MR Heavy for 6 weeks – ACFT Training Plan
–
Monday
Tuesday
Wednesday
Thursday
Friday
Week 7
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
SDC & 2MR
Week 8
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
SDC & 2MR
Week 9
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
SDC & 2MR
Week 10
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
SDC & 2MR
Week 11
SDC & 2MR
MDL & SPT
SDC & 2MR
HRP & PLK
SDC & 2MR
Light Week
Light Run Short
Calisthenics
Light Run Short
Calisthenics
Light Run Long
12 Week ACFT Training Plan – SDC & 2MR (Part 2of2)
Army PT Plan Template
Army PT Plan Template Summary, Preparation, Execution
PT activities may include running, calisthenics, strength training, and other types of cardiovascular and muscle-building exercises. PT is an important part of military life, as it helps to ensure that service members are physically fit and able to perform their duties effectively.
What does PT Stand for in Army
“PT” stands for “Physical Training.” In the military, PT typically refers to regular exercise and physical conditioning activities that are designed to help members of the armed forces maintain physical fitness, readiness, and health.