Training Overview
Effective ACFT training requires a balanced approach that develops strength, power, endurance, and agility. The following guidelines will help you prepare for all six events and achieve your best possible score.
Remember that consistency is key - regular training over time will yield the best results. Always consult with medical professionals before beginning any new exercise program.
Training Guidelines
Event-Specific Training
Maximum Deadlift (MDL)
Training Focus:
- Focus on proper form with a flat back and tight core
- Train with progressive overload, gradually increasing weight
- Include accessory exercises like squats and lunges
- Practice the hex bar deadlift specifically
Standing Power Throw (SPT)
Training Focus:
- Practice proper hip extension and follow-through
- Incorporate plyometric exercises like jump squats
- Train with medicine ball throws regularly
- Focus on total body coordination and timing
Hand-Release Push-Up (HRP)
Training Focus:
- Build push-up volume gradually with proper form
- Strengthen core and shoulders with planks and presses
- Practice the specific hand-release technique
- Work on push-up endurance with timed sets
Sprint-Drag-Carry (SDC)
Training Focus:
- Practice the specific movement patterns of each phase
- Train for both speed and muscular endurance
- Include interval training in your workouts
- Focus on quick transitions between elements
Plank (PLK)
Training Focus:
- Practice proper plank form with a straight body line
- Build core endurance with varied plank exercises
- Strengthen supporting muscles with additional core work
- Practice timed holds, gradually increasing duration
2-Mile Run (2MR)
Training Focus:
- Build a base of consistent running 3-4 times per week
- Include both long slow runs and interval training
- Practice pacing strategies for the 2-mile distance
- Cross-train with low-impact cardio for recovery
Sample Weekly Training Plan
| Day | Focus | Sample Workout |
|---|---|---|
| Monday | Strength | Deadlift practice, upper body strength, core work |
| Tuesday | Cardio | Interval running, 400m repeats, or tempo run |
| Wednesday | Power & Agility | Standing power throw practice, sprint-drag-carry drills |
| Thursday | Active Recovery | Light cardio, mobility work, stretching |
| Friday | Endurance | Hand-release push-up practice, plank training, core circuit |
| Saturday | Full ACFT Practice | Rotate weekly: either full test or focus on 2-3 events |
| Sunday | Rest | Complete rest or very light activity like walking |
This is a sample plan that should be adjusted based on your current fitness level, available equipment, and specific needs. Gradually increase intensity over time.