GPS Army Combat Fitness Test ACFT Train-Up

GPS Human Performance

Tactical, Tactical / Military
Coach
Geoffrey Steinbacher

NEWLY UPDATED since the PLANK became OFFICIAL!

This 12-Week GPS Army Combat Fitness Test Train-Up program is geared specifically to help you maximize your potential.

This plan is geared for all ability levels, novice to advanced, male or female, Moderate MOS to Heavy MOS. This train-up plan is designed and implemented to build stronger, faster and more resilient soldiers who are in peak physical shape to crush the ACFT.

All you have to do is show up and put the work in. Whether you are brand new to training with a hexbar and kettlebells or you’ve been dropping the hammer for years, this program is a great addition to your arsenal and will get you ready to take a crack at a 600. Plus you will will have access to the program for 1 calendar year to use as many times as you'd like.

It was designed by owner Geoff, who has worked directly with soldiers across all branches of the armed services since 2009 and previously worked for United States Army Special Operations Command (USASOC) within the Tactical Human Optimization Rapid Rehabilitation and Reconditioning (THOR3) program at Ft. Bragg, NC before starting GPS Human Performance.

Any questions? geoff@gpshumanperformance.com

$75
Get GPS Army Combat Fitness Test ACFT Train-Up
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Proven Programming
Put yourself in the best possible situation to maximize your potential with this 12-Week Train-Up. Not only do you get a complete program geared specifically to the ACFT, but you have a real Coach monitoring your progress, not a PDF printout that you'll be sweating all over. Geoff has helped countless male and female soldiers crush PT tests.
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Expect Results
Intelligently designed periodized programming built by a professional strength & conditioning coach with 10+ years of experience in the Tactical world. Not only do you get the programming, and have access it for a year, but you get access to an expert in the field of human performance to guide you along the way. Geoff is a couple clicks away to help you along on this journey.
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Focused Work for Each Event
With 6 events, 4 new, 1 hybrid from the APFT and the 2 mile run, there is a lot more to train for now. But, with 4 training days and an optional 5th, you will be able to target each event on a weekly basis to progress over time in your hunt for a 600. Gone are the days of just going for a run and doing some push-ups and sit-ups and maxing the APFT. It's time to get after it and crush the ACFT!
Features
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Access to Your Coach
Get feedback from Geoff, who has a MS in Exercise Science, BS in Athletic Training and 10+ years of experience working with soldiers.
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Programming 4 days per week
Complete warm-up, prehab and cool downs along with proven Tactical Strength & Conditioning Programming that works. 5th day optional.
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Exercise Video Demos
Instructional videos linked to our YouTube channel to guide your movement and make execution easy to understand what is expected.
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Detailed Instruction
Each exercise will have notes from Geoff on what is expected, how to execute and specific points of performance so we are always on the same page.
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Trackable Progress
Be able to input your daily training numbers, see your previous weeks results, and push yourself to beat the old you!
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Delivered through TrainHeroic
Everything that you need to be successful is delivered right to you phone. The programming, video demos, exercise instructions and access to Geoff.
Equipment
Required
Barbell & Plates // Assortment of DBs or KBs // Pull-Up Bar or Rig // Squat Stand // Place to Run & Sprint
Recommended
TrapBar or HexBar // Medball or Slamball // Bench // Sled // Assortment of Exercise Bands // Rings or TRX Straps
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Sample Week
Week 1 of 12-week program
Sunday
GPS Army Combat Fitness Test (ACFT) Train-Up: Week 1 Day 1

PreHab / Injury Prevention

A

GPS ACFT PreHab Circuit #01

Do all of one exercise then switch to next. Don't rush through this, the little things like this are hugely beneficial! Lower: Singe Leg Glute Bridge with 0:03 HOLD 3x5 each Upper: Push-Up Position Shoulder Taps with 0:03 HOLD 3x5 each Core: Dying Bug Same Side Arm & Leg 3x5 each (slow, not a race) **Click Tips & Vids for Points of Performance and Video Demos**

B

GPS Daily Dynamic Warm-Up

For Completion

C1

Trap-Bar/Hex-Bar Deadlift

15, 12, 10

C2

Front Plank

30, 30, MAX

D1

Split Squats

15, 12, 10

D2

Feet Elevated Ring Row

3 x 8

D3

Lateral Plank

30, 30, MAX

E

Russian Kettlebell Swing

2 x 50

F1

GPS Post Training Recovery Flow

1 x 5:00

F2

GPS Foam Rolling

1 x 2:00

Monday
GPS ACFT Train-Up: Week 1 Day 2

PreHab / Injury Prevention

A

GPS ACFT PreHab Circuit #01

Do all of one exercise then switch to next. Lower: Singe Leg Glute Bridge with 0:03 HOLD 3x5 each Upper: Push-Up Position Shoulder Taps with 0:03 HOLD 3x5 each Core: Dying Bug Same Side Arm & Leg 3x5 each (slow, not a race) **Click Tips & Vids for Points of Performance and Video Demos**

B

GPS Daily Dynamic Warm-Up

For Completion

C1

Tricep Push-Ups

15, 12, 12, 12, 10

C2

Elbows to Knees V-Ups

15, 12, 12, 12, 10

D

400m Intervals

5 x 400

E1

GPS Foam Rolling

1 x 2:00

E2

GPS Post Training Recovery Flow

1 x 5:00

Tuesday
GPS ACFT Train-Up: Week 1 Day 3

PreHab / Injury Prevention

A

GPS ACFT PreHab Circuit #01

Do all of one exercise then switch to next. Lower: Singe Leg Glute Bridge with 0:03 HOLD 3x5 each Upper: Push-Up Position Shoulder Taps with 0:03 HOLD 3x5 each Core: Dying Bug Same Side Arm & Leg 3x5 each (slow, not a race) **Click Tips & Vids for Points of Performance and Video Demos**

B

GPS Daily Dynamic Warm-Up

For Completion

C1

GPS Toes Forward Back Squat

15, 12, 10

C2

3-Point Front Plank

3 x 15

D1

Single Leg RDL (Romanian Deadlift)

10, 8, 6

D2

Single Arm Bentover Row

15, 12, 10

D3

Russian Twists

3 x 20

Conditioning

E

ACFT Conditioning Circuit #01

AMRAP (As Many Rounds As Possible) in 5 minutes 25yds 2-Arm Farmer Carry (40 lbs +) 3 Burpees Instructions: Set two cones 25 yards apart. Grab a pair of DBs or KBs 40 lbs or heavier. Hustle the weight 25 yards, set them down, then immediately perform 3 burpees. Then pick them up and repeat. Get through as many rounds as possible in 5 mins. **Record ROUNDS in Leaderboard. If you don't finish a full round, a completed piece (farmer carry) of the circuit = .50 of a RD**

F1

GPS Foam Rolling

1 x 2:00

F2

GPS Post Training Recovery Flow

1 x 5:00

Wednesday
GPS ACFT Train-Up: Week 1 Day 4

PreHab / Injury Prevention

A

GPS ACFT PreHab Circuit #01

Do all of one exercise then switch to next. Lower: Singe Leg Glute Bridge with 0:03 HOLD 3x5 each Upper: Push-Up Position Shoulder Taps with 0:03 HOLD 3x5 each Core: Dying Bug Same Side Arm & Leg 3x5 each (slow, not a race) **Click Tips & Vids for Points of Performance and Video Demos**

B

GPS Daily Dynamic Warm-Up

For Completion

C

Mix Grip Pull-Ups

5 x MAX

D

100 yd Shuttle

E

Timed Run

3 x 5:00

F1

GPS Post Training Recovery Flow

1 x 5:00

F2

GPS Foam Rolling

1 x 2:00

Thursday
GPS ACFT Train-Up: Week 1 Day 5 - OPTIONAL DAY

PreHab / Injury Prevention

A

GPS ACFT PreHab Circuit #01

Do all of one exercise then switch to next. Lower: Singe Leg Glute Bridge with 0:03 HOLD 3x5 each Upper: Push-Up Position Shoulder Taps with 0:03 HOLD 3x5 each Core: Dying Bug Same Side Arm & Leg 3x5 each (slow, not a race) **Click Tips & Vids for Points of Performance and Video Demos**

B

GPS Daily Dynamic Warm-Up

For Completion

C1

GPS Close Grip Bench Press

3 x MAX

C2

Vertical Jumps

3 x 3

D1

Barbell Shoulder Press

15, 12, 10

D2

DB or KB Front Raises

3 x 20

E1

Barbell Bicep Curls

40, 30, 20, 10

E2

Skull Crusher

40, 30, 20, 10

F

Weighted Front Plank

5 x 30 @ MAX lb

G

Timed Run

1 x 20:00

H1

GPS Foam Rolling

1 x 2:00

H2

GPS Post Training Recovery Flow

1 x 5:00

Coach
More from GPS Human Performance
coach-avatar Geoffrey Steinbacher

Owner. I first started working with 10th Special Forces Group soldiers in '09 at the NSCA's HQ in Colorado Springs after receiving my Masters in Ex Sci from Syracuse. I started GPS Human Performance in '14, following my time in USASOC's THOR3 Program as a S&C Coach at the USAJFKSWCS at Fort Bragg. Over the past 10+ years I have helped countless soldiers crush PT tests and advanced selections.

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Who Would You rather Trust to Help You?

The fittest person in your unit or an actual Tactical Strength & Conditioning Coach who has professional experience working in the field for 10+ years? Stop wasting time and start training today!

Get GPS Army Combat Fitness Test ACFT Train-Up
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FAQs
Who is this for?
If you're in the Army, it's for YOU! It doesn't matter if you're a beginner or an experienced tactical athlete, it's designed for ALL. This 12-Week program is geared to do one thing, maximize YOUR potential on the Army Combat Fitness Test!
What if I don't have a certain piece of equipment?
Send me a message in the Feed and we'll come up with an alternate for you. But if you're training on base you shouldn't have any issues with not having equipment.
What if I still have questions?
Shoot me an email, I'm looking forward to hearing from you, geoff@gpshumanperformance.com

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