Valhalla Performance
A common refrain I get from Army personnel is that they have no idea how to prepare for the ACFT. In my opinion, the ACFT is one of the best assessments ever designed for any sport or profession. The Functional Warrior ACFT prep program is 4 weeks of responsibly designed, progressive training that will allow you to peak in time to do your absolute best on the ACFT. It's also variable enough to use year-round or even at different times during the training year so that you're never too far away from any strength, speed, power, or endurance quality Army personnel demand. This high performance program is the most comprehensive and easy to follow ACFT prep program that you can find.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Mini Band Lateral Walk
2 x 10
A2
Cat-Cow
2 x 10
A3
Inchworm
2 x 5
A4
World's Greatest
2 x 5
A5
Knee Hug+Lunge+Reach
2 x 5
B1
Seal Jacks
2 x 20
B2
A-Walk
2 x 20
C1
TB Deadlift
5 x 5 @ 70, 75, 80, 80, 80 %
C2
Box Jump
5 x 5 @ 15
D1
Tarzan Pull-ups
3 x MAX
D2
DB Farmer's Carry
3 x 90 @ 50
E1
Push-Up
3 x 30
E2
Knees to Elbows
3 x 8
F
Pike+Pigeon
2 x 5
A
Crocodile Breathing
1 x 10
B1
SL Bridge
2 x 10
B2
Pike+Pigeon
2 x 5
C1
Knee Hug+Lunge+Reach
2 x 5
C2
Leg Cradle+Lateral Lunge
2 x 5
D1
A-Walk
2 x 20
D2
A-Skip 2.0
2 x 20
D3
A-Run
2 x 20
E
SPT
3 x 5 @ 12 lb
F
60y Shuttle
1 x 5
Conditioning
G
800m Run
Perform 4x800m @ 4-4:15 pace, 8:00 recovery; 800m cool-down
A1
Mini Band Monster Walk
2 x 10
A2
Thread the Needle
2 x 10
A3
Pike+Pigeon
A4
Leg Cradle+Lateral Lunge
2 x 5
B
Low Shuffle
2 x 20
C1
DB Reverse Lunge
3 x 6 @ 25 %
C2
Split Squat Jump
3 x 6
D1
Alternating DB Floor Press
3 x 6 @ 7, 7, 8
D2
Knee Tuck
3 x 15
E1
TRX Row
3 x 6
E2
Backward Sled Drag
3 x 50 @ 100 lb
A1
Glute Bridge Walkout
2 x 10
A2
Inchworm+T-Pushup
2 x 5
A3
Knee Hug+Lunge+Reach
2 x 5
A4
Leg Cradle+Lateral Lunge
2 x 5
B1
A-Walk
2 x 20
B2
A-Skip 2.0
2 x 20
B3
A-Run
2 x 20
B4
Low Shuffle
2 x 20
C
Broad Jump
3 x 5
D
Low Shuffle
5 x 50
E
400 m repeats
4 x 2:00
A1
Mini Band Lateral Taps
2 x 10
A2
Prone Cobra
2 x 10
A3
World's Greatest
2 x 5
A4
Knee Hug+Lunge+Reach
2 x 5
B
Accels
10, 20, 30
C1
DB Suitcase RDL
3 x 6 @ 25 %
C2
Counter-Movement Jump
3 x 6
D1
Hand Release Push-Up
3 x 70
D2
Knee Tuck
3 x MAX
E1
Chin-Up
3 x MAX
E2
Suitcase Carry
3 x 50 @ 40 lb
A1
Single Leg Glute Bridge
2 x 10
A2
Pike+Pigeon
2 x 5
A3
Linear Bear Crawl
2 x 10
A4
Knee Hug+Lunge+Reach
2 x 5
A5
Leg Cradle+Lateral Lunge
2 x 5
B1
A-Walk
2 x 20
B2
A-Skip 2.0
2 x 20
B3
A-Run
2 x 20
B4
Low Shuffle
2 x 20
C
150m Shuttle
1 x 3
Tim Kettenring
Former collegiate athlete. Current strength coach @ private facility. CSCS USAW L1. Love seeing other methodologies & programming models. 30 years old.
