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!
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
5
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.
...
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
6
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
7
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
8
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
©All rights reserved to Hard To Kill Fitness
9
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
10
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
11
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
12
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
13
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
©All rights reserved to Hard To Kill Fitness
14
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
15
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
16
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
17
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
18
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
19
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
20
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
21
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
22
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
23
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
24
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
25
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
26
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.
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
27
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 support@hardtokillfitness.co
Free guide get the full training experience here at www.hardtokillfitness.co
©All rights reserved to Hard To Kill Fitness
28