7-Week ACFT Training Plan
JoshStrength
Tactical, Tactical / MilitaryElite tactical athletes move like gazelles, can keep on going like the energizer bunny, pack the power to kickdown doors and the strength to break what’s on the other side.
Tactical athletes (military, law enforcement, firefighters) are unique because they must possess the tactical skills, physical ability, speed, conditioning and strength to thrive on a long-range mission or standoff, but at a moment’s notice display explosive bursts of speed while under extreme load.
The Army Combat Fitness Test (ACFT) is the assessment for the physical domain of the Army's Holistic Health and Fitness System. The test consists of a 3-Rep Trap Bar Deadlift Max, Standing Power Throw, Hand Release Push-ups, Sprint-Drag-Carry, Plank and a 2-Mile Run.
Josh Bryant, arguably the greatest tactical strength and conditioning coach, has coached multiple athletes to the perfect score of 600.
This ACFT tactical fitness program will help prepare you to not only excel on the ACFT BUT make sure you are ready for anything you may encounter as a tactical athlete.
A
Plyometric Push-ups
3 x 3
B1
Bench Press
4, 4, 4, 4, 4, MAX @ 80 %
B2
Seal Row
6 x 6 @ 8
C1
Neutral Grip Pull Ups
5 x 3 @ 6, 7, 8, 8, 9
C2
Strict Viking Press
5 x 8
D
Incline Dumbbell Tricep Extension
1 x 75
E
Army Hand Release Push-Ups
8, 8, MAX
F
Neck Flexion
3 x 20 @ 7
A
Standing Power Through
10 x 1 @ 10 lb
B
Jump Tucks
3 x 4
C
Vertical Jumps
5 x 1
D
Squat
4 x 3 @ 80, 65, 65, 65 %
E
Trap Bar Deadlift
6 x 3 @ 85, 70, 70, 70, 70, 70 %
F
One Leg Romanian Deadlifts
3 x 3 @ 6, 7, 8
G
Lateral Step Ups
2 x 8 @ 7, 8
H
Neck Extension
3 x 20 @ 7
I
Plank
1 x MAX
J
Twisting Med Ball Throw
3 x 10 @ 8 lb
A
50 Yard Tempo Run
1 x 15 @ 750
B
Pro Agility Drill
1 x 5
C
T Drill
1 x 5
D
Rucking
1 x 1
E
Run
1 x 1.5
A
Army Hand Release Push-Ups
5 x 10 @ 9
B
Towel Pull-ups
6 x 3 @ 9
C
Sir Charles Lateral Raise
4 x 7 @ MAX lb
D
Cable Fly
8 x 8 @ 8
E
Inverted Row
8 x 8 @ 8
F
Face Pull
3 x 12 @ 8
G
Reverse Curls
10, 8, MAX
H
Army Hand Release Push-Ups
1 x MAX
I
Band-Resisted Neck Rotations
3 x 20 @ 7
A
Box Jumps
10 x 1
B
5-Yard Sprint Get Off
4 x 5
C
45 Degree Sandbag Lunges
3 x 3 @ 7, 8, 9
D
Leg Curls (Toes Pointed Neutral)
1 x 36
E
Farmers Walks
2 x 50 @ 85 %
F
Side Neck
3 x 20 @ 8
G
Backward Sled Drags
4 x 100 @ MAX lb
H
Suitcase Deadlifts
2 x 3 @ 7, 8
A
Rucking
1 x 60:00
Josh Bryant
Josh Bryant has held world records in powerlifting and won the Strongest Man in America title in 2005. Referred to as the “trainer of superstars," Josh works with some of the world’s strongest and most muscular athletes at Metroflex Gym in Arlington, Texas.
