5-Training Days: Army Combat Fitness Test Prep

Heroic Warm-up

For Completion

Vertical Jump

2 x 5 @ 10

Movement Pattern: Bilateral Squat

Choose from the options below and stay with the exercise selected for 2-4 weeks. Then switch it up. Warm-up 2 x 5 Reps @ RIR 5-7 (Reps in Reserve before technique quality becomes non-recoverable.) Working Sets: 3 x 10 @ RIR 3-4 (Reps in Reserve before technique quality becomes non-recoverable.) Rest 1:00 - 2:00 between sets

Movement Pattern: Squat

5, 5, 10, 10, 10

Movement Pattern: Lunge & Core

Da) DB Walking Lunge - Choose from the options below and switch them up every 2-4 weeks. Warm-up 1 x 8 each side @ RIR 5-7 (Reps in Reserve before technique quality becomes non-recoverable.) Working Sets: 3 x 12 each side @ RIR 3-4 (Reps in Reserve before technique quality becomes non-recoverable.) Db) Half Kneeling Chop and Lift - Choose from the options below and switch them up every 2-4 weeks. 3 x 6 each side @ RIR 4 - Superset "Da and Db" until complete - Complete one set of "Da" and then immediately a set of "Db" and then proceed to your rest time. Rest 1:00 - 2:00 between sets

Movement Pattern: Lunge

8, 12, 12, 12

Half Kneeling Lift and Chop

3 x 6

Physioball Leg Curl

3 x 12 @ 7

Barbell Roll Outs

3 x 12 @ 7

Skull Crushers

3 x 12 @ 7

100-Yard Shuttle

6 x 1

Static Stretch

1 x 5:00

Push Ups

3 x 10

Banded Pull Aparts

3 x 15

PVC Pipe Around the World

3 x 5

Down Dog to Seal Pose Tranisition

3 x 5

Movement Pattern: Upper Body Vertical Pull

Choose from the options below and stay with the exercise selected for 2-4 weeks. Then switch it up. Warm-up 2 x 5 Reps @ RIR 5-7 (Reps in Reserve before technique quality becomes non-recoverable.) Working Sets: 3 x 10 @ RIR 3-4 (Reps in Reserve before technique quality becomes non-recoverable.)

Movement Pattern: Upper Body Vertical Press

Choose from the options below and stay with the exercise selected for 2-4 weeks. Then switch it up. Warm-up 2 x 5 Reps @ RIR 5-7 (Reps in Reserve before technique quality becomes non-recoverable.) Working Sets: 3 x 10 @ RIR 3-4 (Reps in Reserve before technique quality becomes non-recoverable.)

Movement Pattern: Upper Body Vertical Pull

8, 12, 12, 12

Movement Pattern: Upper Body Vertical Push

8, 12, 12, 12

1-Arm DB Row

8, 12, 12, 12

One-Arm DB Bench Press

8, 12, 12, 12

Hammer Curl

3 x 12

Bent Over Rear Delt Fly

3 x 12

Front Plank on Elbows

3 x 0:30

Upper Body Static Stretching

1 x 10:00

High Ankle Hop

2 x 10 @ 8

Power Skip

2 x 4 @ 8

40-Yard Build Up

4 x 1 @ 8

Run

1 x 5

Down Dog to Seal Pose Tranisition

1 x 1:00

Calf Stretch

1 x 1:00

4-Point Abduction

2 x 5 @ 0:10

Side Plank with Leg Raise ISO

2 x 5 @ 0:10

Glute Med Wall Lean

2 x 5 @ 0:10

GHD Back Extensions (Snake)

1 x 30 @ 3

Box-Bench Hinge Drill

1 x 30 @ 3

Vertical Jump

2 x 5 @ 10

Mark Bell - Romanian Deadlift

2 x 5 @ 7

Dr. Kelly Starrett: Push-Up

2 x 10 @ 7

ACFT Push-Pull EMOM x 15:00.1

Training Session: EMOM Circuit x 15:00 Deadlift x 2 @ 74% of ACFT MDL weight Push-Up x 15% of Max ACFT HRP reps Training Flow: Starting at 3..2..1.. GO! - Complete the prescribed deadlift repetitions quickly but with high quality technique. - Immediately after the deadlifts proceed to the HRP and complete your individually prescribed set of reps. - After the movements are complete, you will enjoy the slight rest you have earned. - The next set begins at the top of the next minute. - This pattern repeats until the final minute. Total Volume: Deadlift - 30 repetitions HRP - Individualized Return on Investment: The following metrics could also easily be tracked in this style of training. 1. Heart Rate, track it over time to see the highs, lows, and averages when doing higher intensity sessions. This is a good way to see if you are maintaining specific heart ranges for longer periods of time. This is a key indicator of improved fitness. 2. Repetition completion, track how long it takes you to complete each set. This will challenge you psychologically because of staying engaged with the clock, your mental approach, and any distractions that may arise during the time of training. Track your split times for repetition completion and see if there are deviations. Tighten down these shot groups in order to improve your fitness over time.

Inverted Row

3 x 12 @ 7

Eric Cressey - Reverse Crunch

3 x 12 @ 7

Onnit _ Banded Face Pull

3 x 12 @ 7

Weighted Side Bend

3 x 12

thoracic stretch hip flexor-Mcgill

1 x 2:00

ELDOA L5

Watch both videos to understand the ELDOA technique for spinal and lumbar recovery. What are ELDOA Exercises? ELDOA (Étirements Longitudinaux avec Decoaptation Ostéo Articulaire), or more easily translated to Longitudinal Osteo-Articular Decoaptation Stretching, is a revolutionary technique created by World renowned Osteopath Dr. Guy VOYER. ELDOAs are postural self-normalising techniques designed for widening the space within a chosen articulation. This is accomplished by creating fascial tension to fix the vertebra below and contraction in extreme range to normalise the vertebra above the targeted disc. For example, it is possible in one minute a day to relieve disc compression between T6-T7 or even more specifically at the base of the long arm of the left sacroiliac joint. Dr. VOYER developed an ELDOA exercise for every articulation in the spine starting at the base of the skull and ending with the sacro-illiac joint. It is possible to create more room in a particular articulation with an exact position adapted to each person. ELDOA postures are very specific compared to other techniques. Disc compression existing at any level of the spine can be addressed through a specific ELDOA exercise. If a client experiences pain because of compression between the 5th lumbar and 1st sacral, the de-coaptation position should target this exact level and not the one above or below. Lower back pain is an uncomfortable and often debilitating condition that many people deal with on a daily basis. The ELDOA can effectively alleviate and over time help fix acute and chronic back pain. ELDOA exercises, when done on a regular basis, can help offset many of the risk factors that can cause degeneration and herniation of the intervertebral discs. ELDOAs are not limited to just the spine! There are numerous ELDOA postures for the sacroiliac joints and hips as well as the shoulders, ribs, and skull. For more information about Guy VOYER DO and the SomaTraining, Applied SomaTherapy, and ELDOA Programs please visit the links we provide on our education page: EDUCATION

Chris Hinshaw Dynamic Warm-Up

Follow the movements in the videos. You can make this warm-up whatever you need as far as repetitions and distance is concerned. Take no longer than 15:00 to complete the warm-up. Try to decrease the time it takes you to complete the warm-up without sacrificing reps and distance. This will improve work capacity over time for you.

Ruck

6 x 1

Calculating your Treshold Heart Rate

For Completion

Yoga with Bird - 15 Min Full Body Stretch for Sore Muscles & Tension Relief

1 x 1