Rockbound Foundations ACFT Prep
Rockbound High Performance
Tactical / Military, Strength & Conditioning, Functional Fitness1 year access to smash your ACFT Goals in:
- 1 hr/day; 5 days/wk; 8 weeks
- Strength, Power, Speed, Endurance
- No Gimmicks. Just Results
Purchase 1 year of access to Rockbound's foundational strength program and use this 8-week training program again and again. With a disciplined approach to tapering before test day, this training program is expertly tailored to the needs of tactical athletes looking to smash through their Army Combat Fitness Test (ACFT) plateaus.
Perfect for beginners and experienced lifters looking for a kickstart, the Foundation 1 program uses the deadlift as the cornerstone of strength without compromising endurance or flexibility.
Better yet, we've integrated mobility-focused warm-ups to save you time and help build the most durable, injury-resistant body possible.
The Foundations 1 program includes every type of training you need to take your ACFT performance to the next level -- Strength, Power, Muscular Endurance, Aerobic and Anaerobic Endurance, and Stability.
Prep
A
Prep Circuit 1
Jog, bike, or row for 5 minutes, then: Perform 3 rounds of: Hi-Knee Hug, Lunge, Twist - 10 yds 3 x hands-only inch-worm 5 x scap depressions
B1
Goblet Squat
3 x 12
B2
Close Grip Push-Up
3 x 30
Conditioning Circuit 1
C
Complete 5 rounds for time (as quickly as you can - only rest between rounds as prescribed): - 5 x Hanging Leg Raises or Leg Tucks (choose the variation that is difficult but doable) - 10 x Walking Lunges (10 steps on each leg) - 200 meter Run - Rest 2 minutes Leg Tucks are no longer tested, so why do we still do it? The ability to push and pull with the upper body, both vertically (like an overhead press and pull up) and horizontally (like a push up or bent over row) are fundamental movement patterns for ALL HUMANS. Integrating an upper-body pull like hanging leg raises or leg tucks also helps build the trunk (aka core) and grip strength! It's a 3-for-1!
D
Agile 8
Prep
A
Prep Circuit 2
Jump rope, climb stairs, or jacobs ladder for 5 minutes (aka find a way to get your body warm), then: Complete 3 rounds of the following at a very moderate pace - Spiderman Crawl with elbow drop - 10 yds - Deadbug Hold - 30 seconds - 25 x banded RDLs (substitute 10 x single leg glute bridges per leg if no band available)
B1
Kettle Bell Deadlift
3 x 12
B2
Pull-Up
C
Assault Bike
1 x 10:00
A
Heroic Warm-up
For Completion
B
Run
1 x 20:00
C
Agile 8
Prep
A
Prep Circuit 3
Jog, bike, or row for 5 minutes, then: Perform 3 rounds of - 5 x cossack squats each leg - 30 second pillar holds (aka planks) - 10 x glute bridges w/ 2 sec hold at the top (full extension of the hips!)
B
Primal Complex
3 x 5
Circuit
C
Continuously for 10 minutes on a 25 meter lane: - 25m dumbbell (or KB) farmers walk - run back to the start line, touch with 1 hand, and run back to the dumbbells - repeat the above (25m farmer carry, 50m shuttle run) Use a load you could carry 50 meters straight without dropping
D
Assault Bike
1 x 10:00
Prep
A
Cindy
Complete 3 rounds to warm up. 5 Pull-ups (perform negatives if strict pullups are not possible yet) 10 Push-ups 15 Squats
B1
Bent Over Row
3 x 12
B2
Single Leg Glute Bridge
3 x 10
KB Swing + T-Push Ups
C
Start a new set every 90 seconds for 6 sets (start at 0:00, 1.5 min, 3 min .... last set starts at 7.5 min). - 10 Kettlebell Swings - 30 seconds of T-Push Ups Start stopwatch and perform both exercises. After your pushups, Rest until the clock says 1:30. Do another set and then rest until clock says 3min. Do another set. Continue this pattern until you complete the set that begins at 7.5 min. Record the total number of pushups you complete.
D
Agile 8
A
Heroic Warm-up
For Completion
B
Run
1 x 30:00
Team Rockbound
Rockbound High Performance is powered by current and former service members dedicated to helping others perform their best. Our team is comprised of Certified Strength and Conditioning Specialists (CSCS), Tactical Strength and Conditioning Facilitators (TSAC-F), professional educators, entrepreneurs, and business executives. Learn more about us at rockboundhp.org
Every dollar of profit from this program helps us enrich the lives of veterans and their communities. Learn more at rockboundhp.org
Get Rockbound Foundations ACFT Prep
