ACFT Prep Phase 1
Universal Sports Strength & Conditioning
Combat Sports, Custom Programming, Endurance, First Responders, Functional Fitness, Functional Training, General Fitness, Jiu Jitsu, Law Enforcement, Martial Arts, Miscellaneous, Multi-sport, Obstacle Course Racing, Other, Personal Training, Tactical / Military, Women's TrainingThis program uses a 3/2 split (3 days running/conditioning, 2 days Strength work) as a preliminary step towards improving fitness levels for military, tactical and/or first responder demographics.
The ever important mobility and recovery are built into the routine in a way that maximizes your readiness for the upcoming, intense challenges.
A
400 m repeats
3 x 2
B1
Landmine Anti-Rotation
3 x 8
B2
Cossack Lunge
3 x 8
C1
Ankle Iso-Hold
3 x 0:30
C2
Bird Dog
3 x 10
D1
Dead Bug with Bands
3 x 10
D2
Pigeon Stretch
3 x 0:30
A1
Piriformis Stretch
1 x 5
A2
Hand walk
A3
90-90 Stretch
A4
Knee Hug
A5
Hip Stretch/Figure 4
A6
Shoulder Mobility - Wall Drills
1 x 10
A7
Leg Swings
1 x 10
A8
3-way Ankle Mobility
1 x 10
B1
Hands-Free Side Plank
1 x 10
B2
Glute Bridge
1 x 10
B3
Half-Kneeling Anti-Rotation Hold
1 x 00:30
B4
Shoulder Taps
1 x 10
B5
YTW
1 x 10
B6
Side Plank with Banded Clamshell (Dynamic)
1 x 10
C1
Back Squat
4 x 6
C2
Single Arm DB Incline
4 x 8
D1
Partner Nordic Hamstring Curl
4 x 3
D2
Chest-Supported DB Row
4 x 8
E1
Lateral Lunge
4 x 6
E2
Hand Release Push-Up
3 x 12
F
Finisher
5 x 200
A
Run-Specific Warm-Up
B
Shuttle Run
4 x 5 @ 0:30
C1
DB Pullover
3 x 8
C2
DB Reverse Fly
3 x 12
D1
Band Face Pull
3 x 15
D2
DB Lateral Raise
3 x 10
E1
Banded Tricep Pushdown
3 x 20
E2
Hammer Curl
3 x 10
A1
Ankle Mobility
A2
T-spine Mobility: Quadruped
A3
Cat/Cow
A4
Shoulder Mobility w/ Dal
A5
Hurdle Walks
A6
neck mobility
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
McGill Curl Up
1 x 5
B4
Single Leg Ankle Hops
2 x 0:05
B5
Pallof Press
1 x 10
C1
Sumo Deadlift
4 x 4
C2
DB 1-arm Bench
4 x 8
D1
Step-Ups
4 x 6
D2
Pendlay Row
4 x 6
E1
RDL - Snatch Grip
4 x 6
E2
DB Curl & Press
4 x 8
F
Assault Bike
1 x 5:00 @ 6
A
DB & Bike Circuit
1 x 25:00
Justin Goonan
With over 15 years of experience in elite/international sports and military, tactical settings, Coach Goonan has the knowledge and expertise to help you improve your strength, speed and fitness. These tried and true training loads allow you to get the most of out each training session while minimizing the risk of overuse or overtraining injuries.
