ACFT Training Calculator

Generate your personalized ACFT training program and track your progress

ACFT Training Program Generator

Understanding ACFT Training

Strength Development

How to build the strength needed for ACFT events:

  • Key Exercises: Deadlifts, squats, bench press, and rows
  • Progression: Gradually increase weight while maintaining form
  • Frequency: Train major muscle groups 2-3 times per week
  • Focus Areas: Posterior chain, core, and grip strength

Power Training

Developing explosive power for events like the Power Throw:

  • Explosive Movements: Medicine ball throws, kettlebell swings, jump training
  • Technique: Focus on speed of movement and proper form
  • Training Tips: Use lighter weights with maximum effort
  • Recovery: Allow full recovery between sets (1-3 minutes)

Endurance Enhancement

Building stamina for the 2-Mile Run and SDC:

  • Running Program: Mix interval training with longer steady runs
  • Cross-Training: Include rowing, cycling, or swimming
  • Progression: Gradually increase distance or decrease rest periods
  • Heart Rate Training: Monitor intensity for optimal improvement

Movement Efficiency

Improving technique for better performance:

  • Form Focus: Practice perfect technique at lower intensities
  • Mobility Work: Improve range of motion in shoulders, hips, and ankles
  • Movement Patterns: Master the specific movements in each ACFT event
  • Video Analysis: Record yourself to identify form issues

Recovery Management

Optimizing rest and recovery between training sessions:

  • Sleep: Aim for 7-9 hours of quality sleep each night
  • Nutrition: Proper protein intake and post-workout carbohydrates
  • Active Recovery: Light activity on rest days (walking, swimming)
  • Stress Management: Meditation, breathing exercises, and relaxation

Performance Integration

Putting it all together for test day success:

  • Event Practice: Regular full ACFT practice sessions
  • Tapering: Reduce training volume 1-2 weeks before the test
  • Mental Preparation: Visualization and positive self-talk
  • Test Strategy: Develop a pacing plan for each event