Powerhouse Functional Fitness
Tactical / Military, Tactical, Functional Fitness, General FitnessThis 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.
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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
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
