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.
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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
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To better understand how to train the specific components of fitness, click here.
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** 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.
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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
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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)
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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)
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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)
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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