Powerhouse Functional Fitness

Tactical / Military, Tactical, Functional Fitness, General Fitness
Coach
Sean Broda

This program is designed to improve an athlete's ACFT score. The program should be conducted on any non-consecutive days. Each session should take between 60-90 minutes including warm-up and cool down. This program is designed to allow for a Squad/Platoon to be able to conduct using an ACFT container.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
RackBarbellKB and/or DBSled
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Foam Roll

1 x 1:00

Prep

B

Mini-Band Warm-up

Two Rounds of 8 repetitions per exercise: - Pull Aparts - Around the Worlds - Good Mornings - Overhead Squats - Zottman Presses - Lateral Shuffle (Band at Ankle) - Squat to Knees Out (Band below Knee)

C1

Kettlebell Swings

3 x 5

C2

Mcgill Bird Dog

3 x 10

C3

Single-Leg Touchdowns

3 x 5

D

Barbell Deadlift

3 x 8 @ 70 %

E1

DB Bench Press

3 x 12

E2

Pull-up

3 x 12

F1

Sled Drag

3 x 50 @ 40 lb

F2

Bear Crawl

3 x 20

F3

Lunges

3 x 1

F4

1-Arm KB Front Rack Carry

3 x 50

Recovery

G

Cool Down

Foam roll trained areas 60s each 60 sec static stretch: - Bretzel Stretch - Prone Overhead Raise - 90/90 thoracic stretch - Cat/Cow Stretch - Child's Pose left and right - Up Dog / Down Dog - Lunge and Lean

Tuesday
Week 1 Day 3

A

Foam Roll

1 x 1:00

B

Run-Specific Warm-Up

1 x 10

C1

Vertical Jump

3 x 3

C2

Side Plank

3 x 0:30

C3

Lateral Bound

3 x 3

D

Pro-Agility Drill

E

Timed Sprints

200, 200, 400, 400

F

Plank

Recovery

G

Cool Down

Foam roll trained areas 60s each 60 sec static stretch: - Bretzel Stretch - Prone Overhead Raise - 90/90 thoracic stretch - Cat/Cow Stretch - Child's Pose left and right - Up Dog / Down Dog - Lunge and Lean

Thursday
Week 1 Day 5

A

Foam Roll

1 x 1:00

Prep

B

Mini-Band Warm-up

Two Rounds of 8 repetitions per exercise: - Pull Aparts - Around the Worlds - Good Mornings - Overhead Squats - Zottman Presses - Lateral Shuffle (Band at Ankle) - Squat to Knees Out (Band below Knee)

C1

Depth Drop - Stick

3 x 3 @ 6

C2

Mcgill Bird Dog

3 x 10

C3

Single-Leg Touchdowns

3 x 5

D

Back Squat

3 x 8 @ 70 %

E1

Deadstop Row

3 x 12

E2

1-Arm KB overhead press

3 x 12

F1

Sled Drag

3 x 50 @ 25 lb

F2

Lateral Med Ball Slam

3 x 10 @ 10 lb

F3

KB single leg RDL

3 x 8

F4

Suitcase Carry

3 x 50

Recovery

G

Cool Down

Foam roll trained areas 60s each 60 sec static stretch: - Bretzel Stretch - Prone Overhead Raise - 90/90 thoracic stretch - Cat/Cow Stretch - Child's Pose left and right - Up Dog / Down Dog - Lunge and Lean

ACFT Improvement Program - 3 Days a Week