Marty
Level 6 Valued Member
I took my spring Army Combat Fitness Test recently and used 3 cycles of a modified ETK+ template as my training program. Here are some observations and results:
1. It worked wonders. I felt stronger in every event, and was able to score higher than any previous ACFT.
2. The schedule and dice roll made it a perfect setup for my busy schedule. Some days I split the training into micro sessions similar to @Geoff Neupert Strength Shortcuts. I was able to work from home (all the equipment I needed) or at work (only a few lighter kettlebells).
3. Double snatches and double jerks made the standing power throw a non issue. I increased my throw by a meter and a half.
4. The forced “light” days were a game changer for me. When I try to create my own program, I tend to push too hard too much, and this template helped me recover while still progressing.
I modified the template by substituting in the low handle Trap Bar Deadlift for some of the squats. I used a fixed light (60%), medium (70%) and heavy weight (80%), and completed the prescribed ladders within the given time period. Some days I would roll goblet squats or double front squats but the majority of the practices were TBDL for specificity’s sake.
I also substituted hand release push ups for one of the press modules. I would complete either double Cl & Pr or single Cl & Pr first, then move to TBDL/squats, then Hand release push ups, then pull ups/rows. Some days (via dice roll), I used a 30lb ruck to add weight to the push-ups. The ladders I used were 5, 10, 15, 20 for unweighted and 2, 4, 6, 8 ,10 weighted. The carryover to the push-up event was noticeable, my kettlebell presses began to feel stronger, and I think I put on a little muscle in the process.
When time allowed, I substituted sprints/tempo runs into the medium ballistic day for running practice. These days, I would use an idea similar to what this article lays out:
That way I still got some snatches into the mix.
My Wednesdays were usually LSS days where I would do things like light sled pulls (another amazing exercise), row, jog, swing a mace or club, or ruck. They were perfect for recovery, and my ACFT run time surprised me after not just running.
I highly recommend using this template to train for your ACFT. Honestly, I liked it so much that I’m gonna stick with it for a good long while to see what other improvements I can make.
1. It worked wonders. I felt stronger in every event, and was able to score higher than any previous ACFT.
2. The schedule and dice roll made it a perfect setup for my busy schedule. Some days I split the training into micro sessions similar to @Geoff Neupert Strength Shortcuts. I was able to work from home (all the equipment I needed) or at work (only a few lighter kettlebells).
3. Double snatches and double jerks made the standing power throw a non issue. I increased my throw by a meter and a half.
4. The forced “light” days were a game changer for me. When I try to create my own program, I tend to push too hard too much, and this template helped me recover while still progressing.
I modified the template by substituting in the low handle Trap Bar Deadlift for some of the squats. I used a fixed light (60%), medium (70%) and heavy weight (80%), and completed the prescribed ladders within the given time period. Some days I would roll goblet squats or double front squats but the majority of the practices were TBDL for specificity’s sake.
I also substituted hand release push ups for one of the press modules. I would complete either double Cl & Pr or single Cl & Pr first, then move to TBDL/squats, then Hand release push ups, then pull ups/rows. Some days (via dice roll), I used a 30lb ruck to add weight to the push-ups. The ladders I used were 5, 10, 15, 20 for unweighted and 2, 4, 6, 8 ,10 weighted. The carryover to the push-up event was noticeable, my kettlebell presses began to feel stronger, and I think I put on a little muscle in the process.
When time allowed, I substituted sprints/tempo runs into the medium ballistic day for running practice. These days, I would use an idea similar to what this article lays out:
Tempo Runs + Kettlebells = Your Next “Recovery” Day | StrongFirst
The kettlebell can work for just about every purpose. In the case of a recovery or low-intensity session, use a combo of kettlebell work and tempo runs.
www.strongfirst.com
That way I still got some snatches into the mix.
My Wednesdays were usually LSS days where I would do things like light sled pulls (another amazing exercise), row, jog, swing a mace or club, or ruck. They were perfect for recovery, and my ACFT run time surprised me after not just running.
I highly recommend using this template to train for your ACFT. Honestly, I liked it so much that I’m gonna stick with it for a good long while to see what other improvements I can make.
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