Do Hard Things Coaching
Tactical, Tactical / Military, Law Enforcement, Combat SportsElite 8-Week ACFT Training for Soldiers
This program is designed specifically for soldiers preparing for their Army Combat Fitness Test, whether they are recruits, active-duty personnel, or those looking to improve their overall fitness and readiness. It provides a structured, progressive training plan that enhances strength, endurance, and recovery while reducing the risk of injury.
Unlike generic fitness programs, this 8-week plan is tailored to meet Army standards with a focus on proven military training methods, targeted workouts, and performance-driven recovery strategies. By following this program, soldiers will build the strength, speed, and resilience needed to not just pass—but excel—in their ACFT.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Deadlift + Jump Squat EMOM
12 min EMOM (Every Min on the Min) On the 0:00 perform 4 Deadlifts at 60@ of your 3RM On the ACFT on the next Min (1:00) Perform 3 Explosive Jump Squats * the 3RM percentage is not based off your current score, but the actual 3RM listed on the scoring sheet
B
Step Back Lunge
4 x 6
C
RDL
4 x 6
D
Russian KB Swing
4 x 10
E
Hollow Hold
4 x 0:30
F
Hanging Knee Raise
4 x 10
A
Run
7 x 2:00
A
Strict Press
4 x 6
B
Overhead DB Hold
4 x 20
C
Plate Push
6 x 25
D
Good Morning
4 x 6
A
Run
7 x 2:00
Conditioning
A
Deadlift + Jump Squat EMOM
12 min EMOM (Every Min on the Min) On the 0:00 perform 4 Deadlifts at 60@ of your 3RM On the ACFT on the next Min (1:00) Perform 3 Explosive Jump Squats * the 3RM percentage is not based off your current score, but the actual 3RM listed on the scoring sheet
B
Bent Over Row
4 x 6
C
Goblet Squat
4 x 6
D
1-Arm DB Row
4 x 6
ACFT Circuit
E
25 min EMOM (5 Rounds) Min 1: 8 Cal Row Min 2: 8 Burpees Min 3: 30 sec Farmers Carry Hold Min 4: As many Air Squats as possible Min 5: Rest This will be a semi difficult workout. Each exercise should take about 30 secs of the min, and you can rest the remainder of the min. In the 5th min, you will have a whole min to rest.
This program builds strength, endurance, and resilience to help soldiers excel in the Army PT test, ensuring peak performance and mission readiness.
Get 8 Week ACFT Prep
Tiffany Gibbs
Improved All throw, plank and run.
Verified Athlete"My 3RM Deadlift was 180 when I started the program, and I was able to max and improve my score by 40 points!"
Shantell Salmon
Improved deadlift and run.
Verified Athlete"I wasn't able to gold my plank for any longer that 1:40, by the end of this, I was able to hold it for almost 4 mins!!"
Taylor
Increased overall strength and endurance
Verified Athlete"I use LeiLani for personal training. By far the strongest I have ever felt."
Troy Johnson
Improved entire PT score!
Verified Athlete"As a male, I didn't think her programming would be challenging, or for me. Needless to say, I was very wrong. I feel so much better about my fitness after this programming."
