AFT/ACFT: First Strike

Docstrength

Tactical / Military

Coach

Jason "Doc" Davidson

8 Weeks. 6 Days a Week. Built for Real-World Readiness.

This is the first phase in a full Army Fitness Test (AFT/ACFT) preparation cycle—designed for tactical athletes who want to do more than pass. You’ll train with purpose: lifting for strength, conditioning for output, and honing the movement patterns needed to crush each test element.

From trap bar deadlifts and hand-release push-ups to interval running and plank endurance, this program covers it all—while also building the durability to repeat it under stress. You will develop athletically and create the capacity to excel at this test, and beyond.

It’s not fancy. It’s not flashy. But it works.

$39 / mo

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Mission-Specific Training

Every session aligns with the physical and movement demands of the AFT/ACFT. Nothing wasted. Every rep is on purpose.

Strength Meets Conditioning

Build the strength base to move weight and the engine to maintain intensity. All in one plan.

Built by Experience

Programmed by a coach who understands the demands of tactical athletes and the real-world impact of test scores.

Features

Access to your coach

Your coach will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos and coaching cues to guide your practice and make execution easy.

Detailed, expert instruction

Your coach will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Standard gym equipment and AFT equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Prep

Movement Prep 2

Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Linear Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.

Depth Jump

3 x 5 @ 20

MB: Vertical Throw for Height

3 x 5

Clean Pull

5 x 3

Bench Press

4 x 10

Romanian Deadlift

4 x 10

Push-Up

30, 30, 30, 30, _ @ _ , _ , _ , _ , MAX

Farmers carry

3 x 40

Reverse Hyperextension

3 x 12

Field Conditioning: Shuttles

4 x 150

Monday

Week 1 Day 2

Prep

Movement Prep 1

PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge

Run: Track

6 x 400

Tuesday

Week 1 Day 3

Prep

Movement Prep 2

Broad Jump

3 x 5

Counter Movement Medball Shotput

3 x 5

Shuffle to Sprint: w/ direction change

2 x 5

Tempo Back Squat

3 x 8

Pendlay Row

3 x 10

DB Split Squat

3 x 12

Paused Pull-ups

3 x 8

Plate to Chest ISO Hold

3 x 1:00

Alternating DB Hammer Curl

3 x 10

Tall Plank Weight Slides

3 x 10

Sled Push

6 x 40 @ 90 lb

Wednesday

Week 1 Day 4

Prep

Movement Prep 1

Run: Tempo/Intervals

3 x 1

Thursday

Week 1 Day 5

Prep

Movement Prep 2

Non Counter Movement Box Jump

3 x 5 @ 20

ACFT: MB Power Throw

3 x 5

Hex Bar Deadlift

4 x 8 @ 75 %

Standing Banded T's

4 x 10

Arm-up DB Overhead Press

3 x 10

Russian KB Swing

3 x 15

Front Rack Carry 2KB

3 x 40

McGill Crunch

3 x 15

Dead Bug (Band Resisted)

3 x 10

Rowing

4 x 500

Friday

Week 1 Day 6

Prep

Movement Prep 1

Run: Zone 2

1 x 6

Saturday

Week 2 Day 0

REST DAY

1 x 1

Coach

More from Docstrength

Jason "Doc" Davidson

Head Coach/Founder

Train with intent. Execute with confidence.

This isn’t just about checking a box. It’s about showing up with confidence, competence, and command of your physical performance. You’ll walk in knowing you’re prepared—and leave no doubt behind. Step up. Lock in. Get to work. Start your first cycle today

Get AFT/ACFT: First Strike

FAQs

What level of fitness do I need to start this program?

This is an intermediate-volume program. You should be able to train 6 days/week and recover well. No elite skill required—just consistent effort.

Does this program include running?

Yes. The conditioning is designed to support both 2-mile run prep and overall aerobic/anaerobic capacity. All efforts are test-specific.

What happens after the 8 weeks?

This is Phase I. If demand is there, a Phase II cycle will build on this foundation and prep for peak performance or re-testing, or leveling up to some of the other available programs is also an option.

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AFT/ACFT: First Strike