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.
Prep
A
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.
B1
Depth Jump
3 x 5 @ 20
B2
MB: Vertical Throw for Height
3 x 5
C
Clean Pull
5 x 3
D1
Bench Press
4 x 10
D2
Romanian Deadlift
4 x 10
E
Push-Up
30, 30, 30, 30, _ @ _ , _ , _ , _ , MAX
F1
Farmers carry
3 x 40
F2
Reverse Hyperextension
3 x 12
G
Field Conditioning: Shuttles
4 x 150
Prep
A
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
B
Run: Track
6 x 400
Prep
A
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.
B1
Broad Jump
3 x 5
B2
Counter Movement Medball Shotput
3 x 5
C
Shuffle to Sprint: w/ direction change
2 x 5
D1
Tempo Back Squat
3 x 8
D2
Pendlay Row
3 x 10
E1
DB Split Squat
3 x 12
E2
Paused Pull-ups
3 x 8
F1
Plate to Chest ISO Hold
3 x 1:00
F2
Alternating DB Hammer Curl
3 x 10
F3
Tall Plank Weight Slides
3 x 10
G
Sled Push
6 x 40 @ 90 lb
Prep
A
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
B
Run: Tempo/Intervals
3 x 1
Prep
A
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.
B1
Non Counter Movement Box Jump
3 x 5 @ 20
B2
ACFT: MB Power Throw
3 x 5
C
Hex Bar Deadlift
4 x 8 @ 75 %
D
Standing Banded T's
4 x 10
E1
Arm-up DB Overhead Press
3 x 10
E2
Russian KB Swing
3 x 15
F1
Front Rack Carry 2KB
3 x 40
F2
McGill Crunch
3 x 15
F3
Dead Bug (Band Resisted)
3 x 10
G
Rowing
4 x 500
Prep
A
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
B
Run: Zone 2
1 x 6
A
REST DAY
1 x 1
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
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