ACFT Prep

Axiom Human Performance

Tactical / Military, Law Enforcement, Functional Training

Coach

Brett Tomboc, TSAC-F, CPT

In general terms, the "Will to Fight" is the disposition and decision to fight, to keep fighting, and to win. Arguably, will to fight is the single most important factor in war.

The primary focus of this team is geared toward excelling on the ACFT. This battery of tests requires power, strength, and endurance, built on a foundation of movement competency. These are the same underlying physical characteristics that likely support the success of the unit mission-essential task listings.

Our focus will improve both aerobic and muscular endurance to include a focus on other components to create a well-rounded tactical athlete.

There will be 4 training days per week and a recovery session. 2 days with weight training development, 1 run day, and 1 ruck day. Although ruck marching is not part of the ACFT, it is essential to prepare the warfighter for job-essential tasks.

$30 / mo

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Improve movement quality

Improve your ability to achieve the positions and rhythms necessary for efficient movement patterns. Movement competency is an essential component to performance qualities: power, speed & agility, strength, muscular endurance, and aerobic endurance. It is essential for the safe, effective, and efficient execution of all events that comprise the ACFT.

Improve Confidence

Destroy the wall of doubt! A low or failed ACFT score can leave warfighters subject to administrative action that can delay promotions or career advancement. Improve readiness with a plan to win.

Lead the way

Compete against yourself or the rest of the team. We will keep leaderboards to promote friendly competition and motivation.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 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 to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

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

Equipment

Required

Barbell // Trap Bar // Weight Plates / DB / KB // Weighted Vest / Ruck // Medicine Ball

Recommended

Conditioning Equipment

Sample Week

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

Sunday

Phase 1

Prep

(ESD) Warm up

Breathing: Pullover with hamstrings 2x5 Supine Arm Bar with Hip Flexion: x5 each side Hooklying Trunk Rotation: x5 each side Supine Band PNF: x5 each side Push-up Position to Downward Dog: x8-10 Groiner with Overhead Reach: x5 each side Lateral Split-Squat with Cross Connect: x5 each side Plate Squat: 2x5

Vertical Jump

2 x 5

DB Lunges

4 x 10

DB Shoulder Press

5, 10, 10, 10

Ab Wheel

4 x 10

Pull-Up

MAX, 0.5, 0.5

Physioball Leg Curl

3 x 12

Front Plank on Elbows

3 x 0:30

Shuttle Run

6 x 1

Monday

Phase 1

Prep

(ESD) Warm up

High Pogo

2 x 10

Power Skip

2 x 10

Build Ups

1 x 40

Conditioning

(ESD) Cardiac Output

70-80% max HR 3-5 mile run Runs and rucks for distance are a staple in traditional military training. While the program intends to reduce the running volumes typically included within PT, these are still an effective way to build capacity while incorporating specificity. The ruck is less specific to the AFT but still specific to soldiering, so it is also included as an option for building capacity. These runs and rucks should be performed at a steady pace. Once you have found your groove, limit variability in intensity and pace. These should be performed fast enough that you can only string together one or two consecutive sentences. If you are unable to do so, you are going too fast; if you can hold a continuous conversation, you are going too slow. A more precise tool to monitor intensity during training is exercise heart rate which is based on a percent of maximum heart rate (MHR). A simple formula to estimate MHR is 220 - age (e.g., if you are 20 years old, your MHR is 200 beats per minute). Commonly, exercise heart rate is targeted to be between 70 percent and 80 percent or 75 percent and 85 percent of MHR.

Tuesday

Phase 1

Prep

(ESD) Warm up

Vertical Jump

2 x 5

Trap Bar Deadlift

2 x 5

Push-Up

2 x 10

Circuit

15 Minute EMOM Every minute on the minute complete the following: 1) Deadlift x2 @ 70-75% of Max ACFT weight 2) Push-ups x8 OR 15% of ACFT Hand Release Push-up rep per individual

Inverted Row

3 x 12

Reverse Crunch

3 x 12

Banded Face Pull

3 x 12

DB Side Bend

3 x 12

Wednesday

Phase 1

Prep

(ESD) Warm up