7-Week ACFT Training Plan

JoshStrength

Tactical, Tactical / Military
Coach
Josh Bryant

Elite 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.

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Be Ready for Anything
The 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.
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Get a Perfect Score in the ACFT
Josh Bryant, arguably the greatest tactical strength and conditioning coach, has coached multiple athletes to the perfect score of 600.
Features
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Programming 6 days per week
Daily training that addresses both the strength and the conditioning you'll need to get a 600 in the ACFT and to be ready at a moment's notice.
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Movement Demos
Videos of each movement in the training so you're never guessing.
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Detailed, expert instruction
Beyond just sets and reps, I'll give you all the direction you need to dominate the training day-in and day-out.
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Delivered through TrainHeroic
I've partnered with the best tech in training, the software trusted by every branch of the US military.
Equipment
Required
Barbell + Plates // Trap Bar // Dumbbells + Kettlebells // Sled
Recommended
Conventional Gym
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Sample Week
Week 1 of 7-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

A

Rucking

1 x 60:00

Coach
coach-avatar 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.

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Train like a Warrior

Ace the ACFT and be ready at a moment's notice.

Get 7-Week ACFT Training Plan
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7-Week ACFT Training Plan