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Black Iron Tactical

Black Iron Training

Tactical, Tactical / Military, Strength & Conditioning
Coach
Chris Bonilla

The Army is rolling out a new physical fitness test, and it is more challenging and requires more focused training in order to excel. This program is designed to maximize performance in all fitness domains to ensure you are ready to crush the ACFT.

Each week will focus on developing the fitness components required to excel at the Army PFT and beyond; including strength, aerobic capacity, and running performance and more. The program gradually builds from week-to-week, and incorporates elements of self-regulation so that you can back off when you are feeling beat up, or really push it if you’re feeling good! 5 new workouts per week. Each workout can be completed in 60-120 minutes.

This program is great for all athletes who are interested in hybrid strength and cardiovascular fitness!

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Improve Your Running
Carefully programmed run sessions will build up your aerobic capacity with a combination of steady state and interval efforts
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Get Stronger
Increase full-body strength and explosiveness by focusing on compound lifts that are proven to get lasting results.
Features
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Access to your coaches
Coaches are available to answer any questions you have about the programming throughout the week.
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Programming 5 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
An easy to use system that sends you the workouts, video instruction and sharing, and allows you to track and measure your progress.
Equipment
Required
Barbell and plates (preferably bumper plates) // Pull up bar // Rack for squats and bench press // Kettlebells and/or dumbbells // Medicine ball for throwing // Resistance band for hip exercises
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Power/Strength Focus

A

Hang Power Clean

5 x 3 @ 9, 8, 8, 8, 8

B

Trap Bar Deadlift

5 x 3 @ 9

C

Bench Press

20, 5, 5, 5, 5, 5, 5 @ 9

Circuit

D

3 Rounds: 30s L Copenhagen Side Plank 30s R Copenhagen Side Plank 45s Plank Rest 90s

E

Single Arm Farmer Walk

4 x 40

Tuesday
2022-07-26

A

Run

1 x 30:00

B

Couch Stretch (Hip Flexors)

3 x 1:00

C

Pigeon Stretch

3 x 1:00

D

Calf Stretch

3 x 1:00

E

Butterfly Stretch

3 x 1:00

Wednesday
Hard Interval Run

Interval Runs

A

10 Minutes at very easy pace --THEN-- 10 Rounds of: 60s fast 90s easy --THEN-- 10 Minutes at very easy pace **The 60s intervals should be at about your one-mile pace**

Friday
Plyos/Core Focus

A

Barbell Back Squat Jump

5 x 5 @ 7

B

Depth Jump

5 x 5

C

Hand Release Push-Up

2:00, 1:00, 1:00, 1:00

D

Dead Bug with Plate Pullover

3 x 10

E

Theraband Monster Walks

3 x 30

Saturday
Long Run Day

A

Running

1 x 35:00

Coach
coach-avatar Chris Bonilla

Master's of Sports Science in Exercise Science, USAW Advanced Sports Performance Coach, ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist

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Ready to improve your ACFT score?

Join Black Iron Training and become the strongest, fittest version of yourself.

Get Black Iron Tactical
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FAQs
Are the workouts sent out daily?
The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!
What if I can’t workout on the assigned day?
No problem! You can move that workout to a different day and still record all your stats as usual!
Do I have to wait to start at the beginning of a cycle?
No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Black Iron Tactical
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Black Iron Tactical
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Black Iron Tactical
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Black Iron Tactical