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TRAIN ARMY COMBAT FITNESS TEST 6-WEEK TRAINING PLAN

FOR 600 HARDTOKILLFITNESS.CO

CONTENTS

EVENTS

4

GUIDELINES

6

YOUR TRAINING

9

WHATS NEXT

28

Training developed by Aaron Fick, B.S., CSCS, USAW. Department of Defensive Civilian strength and conditioning specialist with the U.S. Army.

PRODUCT DISCLAIMER: Participation in any exercise program involves the risk of physical injury. You arestrongly encouraged to consult with your doctor before beginning this program. Your engagement with this program is at your own risk and, by so engaging, you agree that, to the extent the law permits, you will assume all risk of injury to yourself and release and discharge Hard to Kill Fitness (and its agents and employees) from any and all claims or causes of action arising from your engagement with the program. Copyright © 2019 by Hard to Kill Fitness Limited This publication is entitled to the full protections given by the Copyright Act 1994.. Except as provided by that Act, no part of this publication may be reproduced, copied or used in any manner whatsoever without the prior, written and express consent of the copyright owner. Hard to kill fitness has asserted their rights to be identified as the authors of this work.

INTRODUCTION The Army has recently started rolling out a new testing protocol to measure the fitness and combat readiness of its current and future soldiers. Completely unique to the Army they have changed the way they do things to make sure their soldiers are prepared both physically and mentally to a higher standard than ever before. The old way of testing was almost purely based on your aerobic and muscular endurance. Now the focus has shifted and this new, harder, testing protocol focuses on all aspects of physical fitness, such as muscular strength, power, speed, agility, balance, coordination, flexibility, and anaerobic endurance. This means we are moving away from purely bodyweight exercises like standard push-ups and situps, to adding more complex exercises such as deadlifts, power throws, farmers carry etc. The shift is understandable, but this also means that your preparation needs to change if you want to make sure you pass! This 6-week plan is not just an add on program, this will be your full training schedule leading up to your testing day. Your training is split into 3 parts.

WEEK ONE: Your first week will be a time for familiarization and baseline

development; this is going to be a reality check for where you currently stand.

WEEKS TWO - FIVE: Your accumulation weeks; lots of hard work that only gets harder. Your recovery capacity is critical for this.

WEEK SIX: Your final week will be spent dissipating all the accumulated fatigue and translating the newly developed strengths into a test-specific application.

This guide includes everything you need to know about the exercises and if followed to a T you will be sure to pass. Six weeks is just enough time for a down and dirty preparation for the ACFT so you can go out there and kill it!

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3

EVENTS 6 EVENTS – 600 POINTS AVAILABLE.

MDL

3 REPETITION MAX DEADLIFT Deadlift the maximum weight possible three times. Measures absolute strength. Application is lifting and moving heavy loads from the ground (personnel and equipment).

SPT

STANDING POWER THROW Reverse overhead throw with a 10lb medicine ball for distance. Measures explosive power. Application is throwing equipment onto or over an obstacle, assisting a buddy climbing, jumping across and over obstacles and using progressive levels of force in hand to hand contact.

AEP

ARM EXTENSION PUSH-UP Complete as many arm-extension pushups as possible in two minutes. Measures upper body muscular endurance. Application is moving obstacles, pushing an opponent away during hand to hand contact, getting to and from the ground during evasion and maneuvers, reaching out from the prone position when shooting, taking cover, or low crawling.

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4

SDC

SPRINT - DRAG - CARRY Conduct 5 x 50-meter shuttles for time sprint, drag, lateral, carry and sprint. Measures agility, anaerobic endurance, muscular endurance and strength. Application is reacting quickly to direct and indirect fire, extracting a casualty from a vehicle and carrying them to safety and carrying ammunition to a fighting position or vehicle.

LTK

LEG TUCK Complete as many leg tucks as possible in two minutes. Maintain a relative vertical posture while moving the hips and knees up and down without excessive swinging or kipping. Measures abdominal muscular endurance and strength. Application is scaling obstacles and walls, and climbing, descending or traversing ropes.

2MR

TWO MILE RUN Run two miles for time on a measured, generally flat outdoor course. Measures aerobic endurance. Application is dismounted movement and ruck marching.

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GUIDELINES

01

WARM UP

The absolute priority to the warm-up is specificity of the movement and gradual intensity increase; nothing has more evidence and support behind it for injury prevention than that statement. What this translates to is this; if you have time to foam roll and stretch and manipulate, then fine, but it will not take the place of performing the movement you are about to do, gradually increase its weight/intensity each set, rest and repeat until you reach your “working set”. 35 minutes of the latest greatest advanced warm up, then throwing 225 on the bar and going for it, is not going to cut it. Conversely, if you’re on a time crunch, you focus on the movement, gradually increase, then take confidence and don’t be fearful of getting hurt because you didn’t do a “in depth” warm up.

UNDERSTANDING “REPETITIONS IN RESERVE” (RIR) RM UP

02

Training as a tactical athlete is multi-faceted and complex. Your conditioning can affect your strength training, your strength training can affect your conditioning, and your lack of sleep from a tough duty assignment can affect it all. Relying solely on percentages or 1 rep maxes is going to leave you beat up and hurt. 70% of your one rep max for 6 reps is easy…. 70% of your one rep max after a 12-mile fit-to-fight ruck march, 3 hours of sleep, and missed breakfast is a whole other world; RIR training can accommodate for this.

...

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An example of using RIR as is follows: Your prescription for the day is 3 sets of 8 reps on the Back Squat @ 2 RIR. That means each of those working sets should feel like you only had two repetitions left in you after their completion. Because you are doing a proper warm up, you have started with eight air squats, shook it out, then did eight squats with the empty barbell, shook that out, added a little bit of weight, did eight squats, shook it out, repeated the process until you got to a weight where it felt like you could have only done two more repetitions; this is the start of your working sets. This is an extremely economical form of autoregulation as well as establishing initial training loads for beginners; make sure you understand this concept.

03

UNDERSTANDING THE PRESCRIPTION TO EACH TRAINING SLOT

Life happens, especially in the Army; acute pains, nags, and minor injuries can throw a wrench in training. That doesn’t mean you have to stop training, and it certainly doesn’t mean you have to give up parts of your training; you just need to know how to work through or around them. Therefore each training slot is labeled with its prescription; to help you make on the spot adjustments without stopping training. For example: The prescription for the day is a lower body pressing movement. The training slot has barbell back squats 3x8 @ 2 RIR, but your shoulder is killing you right now and you can’t hold a barbell on your back. Rather than give the whole thing up, you know the prescription requires a lower body press, so you make the appropriate adjustment; Front squat, or goblet squat, or leg press. The sets and reps remain the same, and because you understand how to utilize RIR, the intensity also remains the same; easy, on the spot fix.

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04

RECOVERY

Complete this training program as prescribed and you will have enough movement volume and intensity to create the needed adaptations to obtain some serious results. However, the frequency of movement is a critical component to your recovery; this is lifestyle dependent, not program dependent. If you complete these workouts and only these workouts, while the rest of your day has you sitting in a chair, then yes, movement volume and intensity have been achieved but not frequency. The more frequent you move, the more chances of increased blood flow, nutrient transportation, and recovery capacity you provide yourself. If your MOS has you in the motor pool all day, then don’t worry about this, however, you desk jockeys need to make sure that you get three separate 10 minute walks in at minimum every day. Pretty much make it a habit to go power walk after breakfast, lunch, and dinner; you will find that soreness is reduced, and your following training sessions will be of a higher caliber.

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WEEK ONE DAY ONE STRENGTH & POWER A. Power = ACFT standard

Standing Power Throw – 10lb med ball x10 throws. 1 min rest between throws. Focus: accuracy - 45 degree throw of ball.

B. Power

X5 Squat Jump (Body Weight) – Super Set – x5 Slam Ball (10lbs). 1 min rest between supersets; x6 supersets. Focus: violence – High jumps & aggressive slams.

C. Strength. Prescription = ACFT Standards

Trap Bar Deadlift – 1 Top set of 3 @ 1 RIR. Subtract 10% and complete 3x3. Rest 2 minutes between sets. Focus: Familiarization – Transfer your true strength into the trap bar movement.

D. Strength. Prescription = Upper body Pressing

Standing Barbell Strict Press – 4 sets x 5 reps @ 2 RIR. 2 minutes rest between sets. Focus: Strength development – This is a full body movement, treat it as such: brace the core, flex the quads, and squeeze the glutes.

E. Finisher: 10 min AMRAP

Circuit: x5 Pull ups, x8 KB swing, x8 Goblet squats, x8 Toes to bar, x8 Hand release push-ups. Focus: Quality of movement – Fatigue dictates pace; maintain movement integrity. Free guide get the full training experience here at www.hardtokillfitness.co

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DAY TWO AEROBIC CONDITIONING A. Threshold conditioning

2 mile run for time. Rest 5 minutes. Take 1-mile split time, add 30 seconds, run 1 more mile at that calculated pace. Focus: Push for a fast-maintainable pace – training to shift into higher endurance gears.

DAY THREE STRENGTH & ANAEROBIC CONDITIONING A. Strength. Prescription = Lower Body Push

Barbell Back Squat – 4 sets x 5 reps @ 2 RIR. 2:30 minutes rest between sets. Focus: Strength Development – Full ranges of motion under heavy loads are the ultimate “mobility drills”. Keep the quality reps consistent.

B. Strength. Prescription = Upper Body Push

Barbell Bench Press – 4 sets x 5 reps @ 2 RIR. 2 minutes rest between sets. Focus: Strength Development – Don’t be lazy just because your laying down; Keep the upper back tight and the feet cemented in the ground. Squeeze the hell out of the barbell every rep.

C. Strength. Prescription = Upper Body Pull

Barbell Pendlay Row – 4 sets x 6 reps @ 2 RIR. 2 minutes rest between sets. Focus: Strength Development – Aim that barbell to hit you on the low chest/ high stomach every rep.

D. Anaerobic conditioning

Prowler Push – Loaded to match your bodyweight. 8 sets x 50 yards. 1-minute rest between sets. Focus: improving energy systems – Don’t be a bottle rocket; do not let the prowler stop during any sets. One foot in front of the other, no matter what; dig deep.

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DAY FOUR AEROBIC CONDITIONING A. Endurance conditioning

Run - 45 minutes of continuous, steady-state running. Focus: Do not push for a certain pace; priority is accumulating distance without stopping. This kind of continuous endurance is critical to train the body’s energy system, but also to improve your “internal radiator”.

DAY FIVE POWER, STRENGTH & ANAEROBIC CONDITIONING A. Power

Barbell Push Press – 4 sets x 4 reps @ 1 RIR. 2 minutes rest between sets. Focus: Power Transfer – The violence of the hips needs to transfer to the shoulders; be aggressive in the “push” portion of the Push Press.

B. Power plyo complex

Triple-Set – 4 sets of 6 reps each: Knee high Box jump, Plyo Push up, ½ kneeling plyo band pull downs. 1 min rest between sets. Focus: Explosive jump, soft land on box; As many “hand claps” as possible between each plyo push up; 6 band pulls done in under 8 seconds. Violence.

C. Strength

Incline Dumbbell Bench Press – 4 sets of 6 reps @ 1 RIR. 2 minutes rest between sets. Focus: Deeper stretch on the pecs at the bottom of the repetition by using dumbbells; take advantage of this.

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D. Strength

Barbell Front Squat, 2 count Pause at bottom of each rep – 4 sets of 4 reps @ 1 RIR. 2 minutes rest between sets. Focus: Big belly-breath and squeeze as tight as you can; elbows drive up and lead out of the bottom of the squat.

E. Anaerobic Conditioning: 15-minute AMRAP

20-yard tire drag, x8 tire flip, Yoke/Farmer carry 40 yards; heavy as possible without dropping. Focus: Weak squatters do the Yoke carry & weak deadlifters do the farmers carry. Last training session of the week; leave it all out there.

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WEEK 2 – ACCUMULATION DAY ONE STRENGTH & POWER A. Power

X5 Med ball chest throws to wall (15lbs) – Super Set – x5 Broad jump. 30 seconds rest between supersets; x6 supersets Focus: Go time; get violent.

B. Power

X8 each hand, alternating dumbbell/KB snatch @ 2 RIR. 1 minute rest between sets. Focus: Catch the dumbbell, don’t muscle it up.

C. Strength. Prescription = Lower body push

Barbell Back Squat – 4 sets x 6 reps @ 2 RIR. Rest 2 minutes between sets. Focus: Heavy, quality repetitions; don’t cheat the standard.

D. Strength. Prescription = Upper body Pressing

Barbell Bench Press. 2 count pause on chest each rep. – 4 sets x 6 reps @ 2 RIR. 2 minutes rest between sets. Focus: Strength development – Don’t bounce this bar off your chest; the pause requires true strength development from the pecs.

E. Finisher: 12 min AMRAP

Circuit: x8 inverted body weight rows, x8 DB Clean and Press, x8 deck squat, x8 V-ups Focus: Quality of movement – Fatigue dictates pace; maintain movement integrity.

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DAY TWO AEROBIC CONDITIONING A. Threshold conditioning

800-meter repeats (track workout). 4 minutes rest between repeats. X4 repeats. Focus: Take half mile split time from week 1, day 2’s 2-mile run. Subtract 15 seconds from half mile split; try to maintain this time for all 800m repeats.

DAY THREE STRENGTH & ANAEROBIC CONDITIONING A. Strength. Prescription = Barbell conventional deadlift

Barbell Back Squat – 4 sets x 5 reps @ 2 RIR. 2:30 minutes rest between sets. Focus: DO NOT “touch and go” the deadlift. Ever. This is a DEAD lift. Be methodical every rep; reset and refocus your start position every time you set the barbell down.

B. Strength. Prescription = Upper Body Push

Barbell Incline Bench Press, 4-0-0; 4 seconds slow eccentric drop to chest, no pause, push hard/fast up – 4 sets x 4 reps @ 1 RIR. 2 minutes rest between sets. Focus: Be patient; don’t rush the slow eccentric drop; lower your weight if needed, do not ego lift here.

C. Strength. Prescription = Upper Body Pull

Weighted chin ups (Chin up grip lat pull down for the bigger boys and girls) – 4 sets x6 reps @ 2 RIR. 2 minutes rest between sets. Focus: Chin above the bar at the top, elbows unlocked at the bottom; keep the standard.

D. Anaerobic conditioning

Prowler Push – Loaded to match your bodyweight. 5 sets x 100 yards. 1-minute rest between sets. Focus: improving energy systems – Don’t be a bottle rocket; do not let the prowler stop during any sets. One foot in front of the other, no matter what; dig deep. Free guide get the full training experience here at www.hardtokillfitness.co

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DAY FOUR AEROBIC CONDITIONING A. Endurance conditioning

3 mile run @ Pace = 1 minute slower per mile from timed 2 mile run on week one. Rest 5 minutes 10 minutes of choice – Run/Row/Bike, steady state, no stopping.

DAY FIVE POWER, STRENGTH & ANAEROBIC CONDITIONING A. Power

KB Swing – 4 sets of 8 reps @ 1 RIR. 2 minutes rest between sets Focus: Get heavy with this; this is not a conditioning drill today. Move very heavy KBs very fast.

B. Strength – Prescription = Upper body Push

DB Bench Press – 4 sets of 8 reps @ 1 RIR. 2 minutes rest between sets. Focus: Quality, stable, smooth repetitions.

C. Strength – Prescription = Upper body pull

Single Arm DB Rows – 4 sets of 6 @ 1 RIR. 2 minutes rest between sets Focus: Pull with the back/shoulders, not the elbow.

D. Strength – Prescription = Lower Body Push

Barbell Front Squat – 4 sets of 6 reps @ 1 RIR. 2 minutes rest between sets. Focus: Big belly-breath and squeeze as tight as you can; elbows drive up and lead out of the bottom of the squat.

E. Anaerobic Conditioning: 15-minute AMRAP

X8 Renegade Row, x8 Dips, x8 DB weighted Burpee, x8 Med ball Russian triangle. Focus: Movement quality dictates the pace.

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WEEK 3 – ACCUMULATION DAY ONE STRENGTH & POWER A. Power

X5 Box jump to Broad Jump. Rest 1 minute between sets. Focus: Minimize ground contact time from land of box jump to broad jump

B. Strength. Prescription = Lower body push

Barbell Back Squat, 2 count pause at the bottom of each rep – 4 sets x 5 reps @ 2 RIR. Rest 2 minutes between sets. Focus: Heavy, quality repetitions; don’t cheat the standard.

C. Strength. Prescription = Upper body Pressing

Barbell Bench Press. – 4 sets x 8 reps @ 2 RIR. 2 minutes rest between sets. Focus: Strength development – Don’t bounce this bar off your chest; the pause requires true strength development from the pecs.

D. Strength. Prescription = Upper Body Pull

Barbell Row – 4 sets x 8 reps @ 2 RIR. 2 minutes rest between sets. Focus: Bar to chest every rep.

E. Finisher

X300 Jump Rope, x30 sandbag get ups, x300 jump rope.

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DAY TWO AEROBIC CONDITIONING A. Threshold conditioning

1-mile repeats (track workout). 4 minutes rest between repeats. X4 repeats. Focus: Match the 1-mile split time from week one’s 2 mile timed run, for all 4 mile repeats.

DAY THREE STRENGTH & ANAEROBIC CONDITIONING A. Strength. Prescription = Lower Body pull

Barbell Conventional Deadlift. 2 count Pause 1 inch off the ground on the concentric (lifting) phase of each rep– 4 sets x 4 reps @ 2 RIR. 2:30 minutes rest between sets. Focus: Just practicing the display of picking up something very heavy; don’t try and treat this like a lifetime PR.

B. Strength. Prescription = Upper Body Push

Barbell Incline Bench Press – 4 sets x 8 reps @ 1 RIR. 2 minutes rest between sets. Focus: Lower the weight if needed to remain within RIR limits.

C. Strength. Prescription = Upper Body Pull

Weighted chin ups (Chin up grip lat pull down for the bigger boys and girls) – 4 sets x8 reps @ 2 RIR. 2 minutes rest between sets. Focus: Use the hips to help overload the arms. Pull the elbows high.

D. Anaerobic conditioning

Bear Crawl 50 yards unbroken, walking lunge 50 yards unbroken. Rest 3 minutes, x4 sets. Focus: improving energy systems – Don’t be a bottle rocket.

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DAY FOUR AEROBIC CONDITIONING A. Endurance conditioning

5,000m Row Rest 1 minute Run 2 miles @ 1-minute slower pace than week one’s 2 mile timed run.

DAY FIVE POWER, STRENGTH & ANAEROBIC CONDITIONING A. Power

Single Arm DB Jerks – 4 sets of 4 reps @ 1 RIR. 1 minute’s rest between sets Focus: Get heavy, be violent.

B. Strength – Prescription = Upper body Push

BB Close grip Bench Press – 4 sets of 6 reps @ 1 RIR. 2 minutes rest between sets. Focus: Hands in line with shoulder; keep elbow tucked in.

C. Strength – Prescription = Upper body pull

Single Arm DB Rows – 4 sets of 8 @ 1 RIR. 2 minutes rest between sets Focus: Pull with the back/shoulders, not the elbow.

D. Strength – Prescription = Lower Body Push

Barbell Front Squat – 4 sets of 8 reps @ 1 RIR. 2 minutes rest between sets. Focus: Big belly-breath and squeeze as tight as you can; elbows drive up and lead out of the bottom of the squat.

E. Anaerobic Conditioning

50-yard Sprint. 2 minutes rest. X8 sprints. Focus: Fast arms make fast feet.

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WEEK 4 – ACCUMULATION DAY ONE STRENGTH & POWER A. Power

X5 DB Squat Jump – Superset – x10 slam balls (20lbs). 1-minute rest. Focus: 20% of total body weight = weight used in dumbbells.

B. Strength. Prescription = Lower body push

Barbell Back Squat, 4 count slow eccentric lower, no pause, explode up – 4 sets x 4 reps @ 2 RIR. Rest 2 minutes between sets. Focus: Heavy, quality repetitions; don’t cheat the standard.

C. Strength. Prescription = Upper body Pressing

Barbell Bench Press. – 4 sets x 10 reps @ 2 RIR. 2 minutes rest between sets. Focus: Strength development – Don’t bounce this bar off your chest; the pause requires true strength development from the pecs.

D. Strength. Prescription = Upper Body Pull

Barbell Row - Pull bar to chest, then 4 count slow eccentric lower – 4 sets x 5 reps @ 2 RIR. 2 minutes rest between sets. Focus: Bar to chest every rep.

E. Finisher

X25 toes to bar, x25 Floor wipers, x25 sit ups. Can you go unbroken?

DAY TWO AEROBIC CONDITIONING 2 mile run for time. 5 minutes rest. 800m sprint; all out. Focus: Try and match or beat your time from week one; do not get discouraged if you don’t. All this work is being done under a lot of accumulated fatigue; hang in there.

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DAY THREE STRENGTH & ANAEROBIC CONDITIONING A. Strength. Prescription = Lower Body pull

Barbell Conventional Deadlift. Establish 1 top 5 rep max set @ 1 RIR. Focus: Just practicing the display of picking up something very heavy; don’t try and treat this like a lifetime PR.

B. Strength. Prescription = Upper Body Push

Dumbbell Incline Bench Press – 4 sets x 6 reps @ 1 RIR. 2 minutes rest between sets. Focus: Lower the weight if needed to remain within RIR limits.

C. Strength. Prescription = Upper Body Pull

Snatch-grip high pull – 4 sets x8 reps @ 2 RIR. 2 minutes rest between sets. Focus: Use the hips to help overload the arms. Pull the elbows high.

D. Anaerobic conditioning

X5 trap bar deadlift, last rep hold, and farmer walk it 50 yards. 4 minutes rest between sets. X 3 sets. Use 30% less weight than established 5rm from part A. Focus: Don’t use straps; build that grip strength.

DAY FOUR AEROBIC CONDITIONING A. Endurance conditioning

Run 3 miles @ conversational pace; do not max this out. Rest 5 minutes Assault Bike Tabata; 20 seconds all out, 10 seconds rest, x8.

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DAY FIVE POWER, STRENGTH & ANAEROBIC CONDITIONING A. Power

Trap bar jump, 30% of heaviest set from week 1 – 4 sets of 4 reps. 1 minute’s rest between sets Focus: Get heavy, be violent.

B. Strength – Prescription = Upper body Push

BB Close grip Bench Press, 2 count pause on chest each rep – 4 sets of 6 reps @ 1 RIR. 2 minutes rest between sets. Focus: Hands in line with shoulder; keep elbow tucked in.

C. Strength – Prescription = Upper body pull

Barbell Pendlay Rows – 4 sets of 8 @ 1 RIR. 2 minutes rest between sets Focus: Pull with the back/shoulders, not the elbow.

D. Strength – Prescription = Lower Body Push

Barbell Back Squat – 4 sets of 5 reps @ 1 RIR. 2 minutes rest between sets. Focus: Every rep at every weight should look the exact same.

E. Anaerobic Conditioning

500m Rower sprint. 50yrd tire drag, 50yrd bear crawl, x4 circuits. 2 minutes rest between circuits. Focus: Embrace the grind.

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WEEK 5 – ACCUMULATION DAY ONE STRENGTH & POWER A. Power = ACFT Standard

Standing Power Throw x 8 throws. 1-minute rest between. Focus: Accuracy – 45 degree throw overhead.

B. Strength. Prescription = Lower body push

Barbell Back Squat – Establish 5 rep max. Subtract 20% and perform 4 more sets of 5 reps. Rest 2 minutes between sets. Focus: Heavy, quality repetitions; don’t cheat the standard.

C. Strength. Prescription = Upper body Pressing

Barbell Bench Press. – Establish 5 rep max. Subtract 20% and perform 3 more sets of 6 reps. 2 minutes rest between sets. Focus: Don’t bounce the bar off the chest.

D. Strength. Prescription = Upper Body Pull Barbell Row – 5 sets x 5 reps @ 1 RIR. 2 minutes rest between sets. Focus: Bar to chest every rep.

E. Finisher

Sprint 50 yards, Sled push 100lbs, Farmer carry 100lbs 50 yards, sprint 50 yards. Can you go unbroken?

DAY TWO AEROBIC CONDITIONING A. Endurance conditioning

4 mile run for completion. Do not try and push a hard pace. Focus: Enjoy this run; steady state.

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DAY THREE STRENGTH & ANAEROBIC CONDITIONING A. Strength. Prescription = Lower Body pull

Trap bar deadlift – Establish 3 Rep max. Subtract 25% and complete 4x4. 2-minute rest between sets. Focus: ACFT standards.

B. Strength. Prescription = Upper Body Push

Dumbbell Incline Bench Press – 5 sets x 5 reps @ 1 RIR. 2 minutes rest between sets. Focus: Lower the weight if needed to remain within RIR limits.

C. Strength. Prescription = Upper Body Pull

Snatch-grip high pull – 5 sets x 5 reps @ 2 RIR. 2 minutes rest between sets. Focus: Use the hips to help overload the arms. Pull the elbows high.

D. Anaerobic conditioning

200m sprints. 2 minutes rest between. X6 sets. Focus: Run for your life.

DAY FOUR AEROBIC CONDITIONING A. Endurance conditioning 2 mile run for time.

Focus: don’t beat yourself up if it’s not a record-breaking time; you’re under a lot of accumulated fatigue right now.

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DAY FIVE POWER, STRENGTH & ANAEROBIC CONDITIONING A. Power

Trap bar jump, 40% of heaviest set from week 1 – 3 sets of 3 reps. 1 minute’s rest between sets Focus: Get heavy, be violent.

B. Strength – Prescription = Upper body Push

BB Close grip Bench Press, 2 count pause on chest each rep – 5 sets of 5 reps @ 3 RIR. 2 minutes rest between sets. Focus: Hands in line with shoulder; keep elbow tucked in.

C. Strength – Prescription = Upper body pull Renegade Row w/Push up – 4 sets of 8 @ 1 RIR. 2 minutes rest between sets

Focus: Pull with the back/shoulders, not the elbow. Don’t let the hips rotate.

D. Strength – Prescription = Lower Body Push Barbell Back Squat – 5 sets of 5 reps @ 3 RIR. 2 minutes rest between sets.

Focus: This is a lot of accumulated reps; don’t try and grind out the same weight. Adjust weight to stay within RIR.

E. Anaerobic Conditioning

Prowler/Sled push w/220lbs x50 yards. 1-minute rest between sets. X4 sets Focus: Stay true to the rest time.

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WEEK 6 – FATIGUE DISSIPATION DAY ONE STRENGTH & POWER A. Power

Wall Balls w/20lb ball. 4x4. 2 minutes rest between. Focus: Remember, you are dialing back and allowing the body to recover. Be violent, full range of motion, and throw that ball as high as you can, however, this should overall, not be that taxing.

B. Strength. Prescription = Lower body push

Barbell Back Squat– 3 sets x 3 reps @ 3 RIR. Rest 2 minutes between sets. Focus: This should feel lighter, but intent should still be maximal.

C. Strength. Prescription = Upper body Pressing

Barbell Bench Press. – 4 sets x 3 reps @ 3 RIR. 2 minutes rest between sets. Focus: Strength development – Don’t bounce this bar off your chest.

D. Strength. Prescription = Upper Body Pull

TRX Row to Y – 4 sets x 5 reps @ 2 RIR. 2 minutes rest between sets. Focus: Clean, smooth reps; shoulders move the body not the elbows.

E. Finisher

Turkish get ups, 20lb kb/db., 3 sets of 3 reps. 2 minutes rest between sets. Focus: Mobility/range of motion/General movement.

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DAY TWO AEROBIC CONDITIONING A. Threshold conditioning 1 mile run at ACFT pace. 2-minute rest. 20 minutes Bike – steady state

DAY THREE STRENGTH & ANAEROBIC CONDITIONING A. Strength. Prescription = Lower Body pull

Trap bar deadlift – Work up to the weight from last week’s 3 rep max. Perform 3 singles at this weight. 2 minutes rest between sets. Subtract 20%, perform 3 sets of 3 reps. Focus: ACFT standards.

B. Strength. Prescription = Upper Body Push

Single Arm, Dumbbell Incline Bench Press – 3 sets x 5 reps @ 2 RIR. 2 minutes rest between sets. Focus: Plant your feet strong or you’re going to fall off the bench.

C. Strength. Prescription = Upper Body Pull

Pull ups, 3 count pause at the top of each rep, 3 count pause at the bottom of each rep – 4 sets x4 reps @ 2 RIR. 2 minutes rest between sets. Focus: Quality hard reps without being overtaxing.

D. Anaerobic conditioning

Inch worms – 4 sets of 10 reps. 2-minute rest between Focus: strong plank position, reach your arms out as far as you can past your head before inching the feet up.

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DAY FOUR AEROBIC CONDITIONING A. Endurance conditioning

1 mile run @ ACFT pace. 2-minute rest Assault Bike Tabata; 20 second sprint, 10 second rest, x8.

DAY FIVE POWER, STRENGTH & ANAEROBIC CONDITIONING A. Power

Deck squat into high jump – 4 sets of 3 reps. 1-minute rest between sets. Focus: You should be feeling fresh and violent here.

B. Strength – Prescription = Upper body Push

Hand release push-ups – 6 sets of 10 reps; Every thirty seconds. Focus: thighs never touch the ground, only the chest.

C. Strength – Prescription = Upper body pull

Double arm dumbbell row, 3 sets of 10 reps @ 2 RIR. 1-minute rest between. Focus: Again, quality work but shouldn’t be that taxing.

D. Strength – Prescription = Lower Body Push

Barbell Back Squat – 3 sets of 3 reps @ 3 RIR. 2 minutes rest between sets. Focus: Keep your legs fresh.

E. Anaerobic Conditioning

None. ACFT should be within 2 days from this last training session.

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WHAT’S NEXT? You now have all the tools to enhance your strength and stamina to crush your ACFT test. If you have trusted the process and completed this 6 week guide, stand tall and know you have done all you can to prepare. If you are ready and want to go further in your training and achieve other goals. Whether that be building size and strength, leaning up or preparing for selection, we offer a range of training plans to cover all goals on our website www.hardtokillfitness.co/ For any other help, contact us at [email protected]

Free guide get the full training experience here at www.hardtokillfitness.co

©All rights reserved to Hard To Kill Fitness

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