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 Training

Coach

Justin Goonan

This 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.

$45

Get ACFT Prep Phase 1

Build the Base

Improve aerobic speed Increase max strength Increase mobility/flexibility Improve consistency and readiness

Rise above the other Recruits

Bored with yet another 4x36? Tired of the 30/60's or 60/120's? Yeah, those MIGHT help...but only if you're working at the right speeds and balancing this work with proper strength/gym work. We've already done the research to know that STRENGTH and SPEED are correlated to better fitness test scores and least addressed in physical training routines. This program covers both.

More with less

You'll be getting all the work in you need in half the time as your counterparts. While others are going back for a 2/day, you'll have more time for studying, eating/recovering or just giving yourself an equally important mental break.

Features

Programming 7 days per week

Daily strength, conditioning, and mobility/flexibility that’s accessible and challenging for athletes of novice/intermediate experience.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Barbell // Dumbbell // Kettlebell // Medicine Ball(s)

Sample Week

Week 1 of 4-week program

Sunday

Recovery/Mobility - 1

Monday

Repeats

400 m repeats

3 x 2

Landmine Anti-Rotation

3 x 8

Cossack Lunge

3 x 8

Ankle Iso-Hold

3 x 0:30

Bird Dog

3 x 10

Dead Bug with Bands

3 x 10

Pigeon Stretch

3 x 0:30

Tuesday

Strength Day 1

Piriformis Stretch

1 x 5

Hand walk

90-90 Stretch

Knee Hug

Hip Stretch/Figure 4

Shoulder Mobility - Wall Drills

1 x 10

Leg Swings

1 x 10

3-way Ankle Mobility

1 x 10

Hands-Free Side Plank

1 x 10

Glute Bridge

1 x 10

Half-Kneeling Anti-Rotation Hold

1 x 00:30

Shoulder Taps

1 x 10

YTW

1 x 10

Side Plank with Banded Clamshell (Dynamic)

1 x 10

Back Squat

4 x 6

Single Arm DB Incline

4 x 8

Partner Nordic Hamstring Curl

4 x 3

Chest-Supported DB Row

4 x 8

Lateral Lunge

4 x 6

Hand Release Push-Up

3 x 12

Finisher

5 x 200

Wednesday

Recovery/Mobility - 1

Thursday

Shuttles

Run-Specific Warm-Up

Shuttle Run

4 x 5 @ 0:30

DB Pullover

3 x 8

DB Reverse Fly

3 x 12

Band Face Pull

3 x 15

DB Lateral Raise

3 x 10

Banded Tricep Pushdown

3 x 20

Hammer Curl

3 x 10

Friday

Strength Day 2

Ankle Mobility

T-spine Mobility: Quadruped

Cat/Cow

Shoulder Mobility w/ Dal

Hurdle Walks

neck mobility

Quadruped Hip Series

1 x 10

Blackburn Series

1 x 10

McGill Curl Up

1 x 5

Single Leg Ankle Hops

2 x 0:05

Pallof Press

1 x 10

Sumo Deadlift

4 x 4

DB 1-arm Bench

4 x 8

Step-Ups

4 x 6

Pendlay Row

4 x 6

RDL - Snatch Grip

4 x 6

DB Curl & Press

4 x 8

Assault Bike

1 x 5:00 @ 6

Saturday

DB & Bike Circuit

1 x 25:00

Coach

More from Universal Sports Strength & Conditioning

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.