Army Fitness Test (AFT) Peaking Program
Modern Athlete Strength Systems
Tactical, Tactical / MilitaryThe AFT Prep Program is a 4-week peaking program designed to be completed in addition to your regular training.
This includes 4x training sessions per week specific to the AFT.
Each session take approximately 10-15 minutes.
Here's how it works:
Add the program to your calendar exactly 4 weeks from your AFT.
Continue your regular training schedule and include these peaking workouts as either a second session or directly after your main workout.
When you purchase this product you have lifetime access, so you can always use it in the weeks leading up to an AFT.
Prep
A
AFT Prep Warm Up
Bike/Row/Jog 2-3 Minutes Perform 2 Total Rounds Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Y Handcuff x10 Shoulder Taps x10 Roll Squat x3
B
Hand Release Push Ups
5 x 8
C
DB Farmer's Carry
1 x 3:00
Recovery
D
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
AFT Prep Warm Up
Bike/Row/Jog 2-3 Minutes Perform 2 Total Rounds Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Y Handcuff x10 Shoulder Taps x10 Roll Squat x3
B
Pro Agility: 5-10-5
1 x 2
C
Sprint
3 x 25
D
Backward Sled Drag
3 x 25
Recovery
E
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
AFT Prep Warm Up
Bike/Row/Jog 2-3 Minutes Perform 2 Total Rounds Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Y Handcuff x10 Shoulder Taps x10 Roll Squat x3
B
Plank
4 x 1:00
C
Single Arm Farmer's Carry
2 x 100
Recovery
D
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Prep
A
AFT Prep Warm Up
Bike/Row/Jog 2-3 Minutes Perform 2 Total Rounds Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Y Handcuff x10 Shoulder Taps x10 Roll Squat x3
B1
Sprint
3 x 25
B2
Hand Release Push Ups
3 x 10
B3
Plank
3 x 0:30
B4
Backward Sled Drag
3 x 25
Recovery
C
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
Modern Athlete
Modern Athlete is the leader in tactical fitness - merging SOF veterans and D1 coaches to provide training for the tactical professional.
