ARMR - Army Movement Readiness
Power Athlete
Tactical / MilitaryBUILD YOUR ARMR
ARMR (Army Movement Readiness) is specifically designed for ACFT prep and operations, introducing you to targeted strength training and the fitness demands required. Each week, the program has 3 strength training days, 2 running / ruck days and 1 designated movement day.
Skill Level: Intermediate / Advanced
Session Duration: 45–60mins
Fixed Length Program: 16 Weeks
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ARMR is perfect for all members of the Profession of Arms, leaders, Soldiers, Army Civilians, and contractors who will be exposed to the ACFT.
A
Pre Warm Up
For Completion
B1
Scapula Depression
3 x 6
B2
MedBall Lunge Position Twist
3 x 6
B3
Swinging Gate
3 x 6
C
Back Squat
3 x 6
D1
Single Arm KB Push Press
5 x 5
D2
Side Pillar with Reach Under
5 x 5
D3
ACFT Leg Tuck
5 x 5
E
Cool Down 5
2 x 2 @ 1:00
A
Pre Warm Up
For Completion
B1
Cocky Walks
3 x 10
B2
Contralateral Dead bugs
3 x 0:30
B3
Sprint Prep Sequence 1
3 x 10
B4
Push Up Starts
3 x 2
C
Flying Starts
3 x 25
D
Sprint
4 x 200
E
Cool Down Progression 2
For Completion
A
Pre Warm Up
1 x 5:00
B1
Lateral Lunges
3 x 12
B2
Static Pillar Holds
3 x 30
B3
Dead Bug - Opposite Arm & Leg
3 x 0:30
C1
See Saw Walk
3 x 3
C2
Hip Bridge
3 x 0:30
C3
Trapbar Deadlift
3 x 6
D1
McGill Curl Up
3 x 3 @ 8
D2
Static Side Pillar Hold
3 x 30
E
Cool Down 3
2 x 3
A
Pre Warm Up
1 x 5:00
B1
Dead Bug - Opposite Arm & Leg
3 x 0:30
B2
Static Pillar Holds
3 x 30
B3
Inch Worm Hands Only
3 x 6
C
Strict Press
6, 6, 6, 6, MAX
Training Notes
D
From the Desk of John Welbourn
If you hit 10 or more reps on your last attempt on the Strict Press, you need to increase your weight next time the movement comes up for Foundation Work. Increasing weight over time is a core principle of strength and fitness training. If you hit less then 10 reps, you might be good to go on weight. John
E1
Dumbbell Goblet Squat
1 x 12
E2
Superman Holds
1 x 0:30
E3
Med Ball to Toes
1 x 6 @ 8 lb
F
Cool Down 4
2 x 3
A
Pre Warm Up
1 x 5:00
B1
Static Side Pillar Hold
3 x 30
B2
MedBall Lunge Position Twist
3 x 10
C1
RDL to Shrug
5 x 8
C2
Dumbbell Step Up
5 x 5
C3
Dumbbell Walking Lunge
5 x 10
C4
True Push Ups
5 x 10
C5
Starfish Iso-Hold
5 x 0:10
D
Cool Down 5
A
Pre Warm Up
For Completion
B1
Seated Arm Swing
3 x 15
B2
Spiderman Crawls w/ Elbow Drop
3 x 15
B3
Contralateral Dead bugs
3 x 15
B4
Run
100, 200, 400
C
1-mile Run
1 x 2
D1
Cool Down Progression 1
For Completion
D2
Cool Down Progression 2
For Completion
A
Rest Day
For Completion
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