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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.

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Build the Base
Improve aerobic speed Increase max strength Increase mobility/flexibility Improve consistency and readiness
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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.
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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
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Programming 7 days per week
Daily strength, conditioning, and mobility/flexibility that’s accessible and challenging for athletes of novice/intermediate experience.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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)
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Sample Week
Week 1 of 4-week program
Sunday
Recovery/Mobility - 1
Monday
Repeats

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

Tuesday
Strength Day 1

A1

Hand walk

A2

3-way Ankle Mobility

1 x 10

A3

Leg Swings

1 x 10

A4

Shoulder Mobility - Wall Drills

1 x 10

A5

Piriformis Stretch

1 x 5

A6

Hip Stretch/Figure 4

A7

Knee Hug

A8

90-90 Stretch

B1

Side Plank with Banded Clamshell (Dynamic)

1 x 10

B2

YTW

1 x 10

B3

Shoulder Taps

1 x 10

B4

Half-Kneeling Anti-Rotation Hold

1 x 00:30

B5

Glute Bridge

1 x 10

B6

Hands-Free Side Plank

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

Wednesday
Recovery/Mobility - 1
Thursday
Shuttles

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

Friday
Strength Day 2

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

Saturday
DB & Bike Circuit

A

DB & Bike Circuit

1 x 25:00

Coach
coach-avatar 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.

ACFT Prep Phase 1