Forward Movement Analysis & Rehabilitation

Tactical / Military
Coach
Judy Gelber

A comprehensive training program designed to prepare you for the new Army Combat Fitness test including the following movements:

3-rep-max Hex Bar Deadlift

Standing Power Throw

Hand Release Push-up- Arm Extension Version

Sprint - Drag - Carry

Leg Tuck

Two - Mile Run

While the test is specific to military, the training plan is available for anybody who may want to prepare for general readiness and preparedness!

Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that is specifically designed for the tactical professional.
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Exercise Video Guidance
Instructional videos with expert instruction to guide your training and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
ACFT W1D1

A

Bicep smash

1 x 1:00

B

Hands and Knees Lat Stretch

1 x 8 @ 0:05

C

Strict pull-up

D

Leg tuck

1 x MAX

E

tuck-ups

1 x MAX

Tuesday
ACFT W1D2

A

Light Jog

1 x 400

B

Standing calf stretch

1 x 0:45

C

Doorway Hamstring Stretch

1 x 1:30

D

Leg swings

1 x 10

E

Sidelying quad stretch

1 x 1:00

F

Run

1 x 2

Thursday
ACFT W1D3

A

Hands and Knees Lat Stretch

1 x 8 @ 0:03

B

Scorpion for Pec Minor

1 x 5 @ 0:05

C

Modified couch stretch

1 x 1:30

D

Low ab dips

3 x 0:10

E

Hand Release Push-ups

1 x MAX

F

Build-ups

1 x 3

G

Romanian Deadlift

1 x 10

H

Hex Bar Deadlift

Army Combat Fitness Test 2.0 Training Plan