How to Train for the Army Combat Fitness Test | Full ACFT Training Plan

[@TheMovementSystem]

Here's the link to get the full ACFT program: www.themovementsystem.com/ACFT-Program-Download

[@ScholarsOfGOLB]

Thank you so much joining the national guard at 36 so excited but nervous I didn’t know how to address the test with this I have something to practice before I get sent out to basic I appreciate you and thank you doc

[@youtubeaccount7342]

Man I was in at 17 and got out last year at 23 years old It’s crazy the different timelines we all work on! Good luck brother!

[@LetsDraw12]

This is awesome, thanks again, Matt!

[@TheMovementSystem]

You're welcome

[@pjbrice6950]

Good video. The only thing is I saw more improvement in not running. I told my soldiers to walk backwards on a treadmill for 10 to 15 min as well as jump roping. I don't want them to have knee and back problem to early in their careers.

[@brianseskis]

Appreciate the Program!

[@Laron53]

Good stuff Coach. Finally something I can share with my soldiers

[@TheMovementSystem]

Glad to hear it!

[@jimu5112]

Hoooah thank you!!

[@ArmyLatinoUSA]

Thanks Coach 🫡

[@rOstwald]

Surprisingly, the hand release pushups are wild. I can do about 60-70 reps of standard pushups but HR is wild. Also the plank... I noticed that my heavy, 220 lbs ass can't hold it for as long as my physically weaker training partner who's 180 lol And I do not even wanna mention the 2 mile run. I guess I found a program for myself to improve! @themovementsystem I have really strong squats, deadlifts, and bench press. Combining weight of those 3 at one point, I first entered a 1000 lb club, then 1200, then 1500. So I am strong physically, but IDK wtf it is with the hand release pushups lol Makes me feel week. Same goes for plank, like I said. And I do weighted abs, decline bench abs, crunches, plank (front and side hold), but I still shake like a mrfr around 1 minute and can't really go past 1:30. HELP!

[@tjcogger1974]

Being heavy isn't an excuse for sucking at planks.

[@bobbydenezza7795]

When are your rest days?

[@innaroux7177]

How can I modify some exercises like cable row if I train at home?

[@TheMovementSystem]

Inverted row works great if you can get a good set-up for it. Or you can use a band or even a dumbbell row

[@TV-wo8kd]

Is your brother in law last name Jenkins?

[@chrisl6630]

This is refreshing bc military fitness is usually pretty dumb and often bad for you lol - I've been in the mil for 25 years and have always followed my own program to stay on top of my fitness. Thank you for actually putting together a workout plan that makes sense and specifically addresses the ACFT and tricky events such as the power throw and hand release push ups, much appreciated!

[@AnnaPerez-l4f]

Hernandez Thomas Martinez Betty Rodriguez Paul

[@RuthKing-h3b]

Davis Margaret Anderson Maria Thompson David

[@kenfinan6428]

I shared this with my soldiers and I have a few asking me about how to setup their rest days....is it set up to be 4 days on 3 off or 1 on 1 off??

[@colinbrabb1727]

I know it's been a month but if you're still curious, there is currently no really profound evidence that I'm aware of that tells the "perfect amount" of rest for your muscle to efficiently recouperate. However, we do know that it is somewhere around 24-48 hours. For programs that use isolation exercises to isolate specific muscle groups you can train the next day after because you're working totally different muscle groups. For full body workout splits you shouldn't work out immediately afterwords. This split is sort of a hybrid and uses a lot of the same muscle groups in it's workouts so I would 1 on and 1 off if I were you. TLDR; Probably 1 on 1 off.

[@EllereyHudymaR]

Rodriguez Brenda Perez Carol Taylor Kevin

[@heach8912]

Is there a huge difference in training effect and performance if you train with barbell deadlifts vs the trap bar used on the test?

[@colinbrabb1727]

Like he said in the video, it is best to train with similar parameters to the test. In other words, using the most similar movement and muscles and training them same movement and muscles that will be used on the test. So, obviously a trap bar is preferred. However, if you absolutely have no access to one, then a barbell will do just fine.

[@arycutester]

POV: You have a PF membership

[@kaylamorgan5585]

Thank you so much! This was the best program I have seen to get me ready.

[@LivingaStrongerLife]

Fantastic breakdown Coach

[@TheMovementSystem]

Thank you!

[@DangerDookie]

Hi there ! Just wanted to ask about the reasoning why there is a max plank hold on two consecutive days?

[@neekodots]

Do you have a workout plan for soldiers with knee profiles? Also the alternate cardio?

[@TheMovementSystem]

You can download the program then modify to your needs

[@taniah5229]

How can the walkers train to make their time? 2.5 miles in 33 min?

[@prometheus200]

You’re generous sir. Bless you

[@CJACE-xq3ht]

Thank you for the free program!

[@TheMovementSystem]

You’re welcome

[@shekah9300]

Thank you

[@Gatormom22]

I don’t have access to a trap deadlift bar or sled. I basically have dumbbells. Are there substitute exercises for those?

[@alyssablue6988]

I've seen on another video, place kettle bells or dumbbells on either side of u, and just keep the dead lift form. also you could put dumbbells on your shoulders and squat low

[@Kinslayers0]

Can you please write a program for the AF fitness test? @the movement system

[@TheMovementSystem]

What is the AF fitness test? You can probably modify this one to make it work: www.themovementsystem.com/ACFT-Program-Download

[@mattlo2599]

Hey Matt, wouldn't a hinge pattern movement be more feasible for the MB over head throw?

[@TheMovementSystem]

Not for maximizing distance. You need the power of knee extension so a squat pattern will allow you to throw it much farther. You can still train with a hip hinge patter like the KB swing in the program though because the hip extension is a big part of the throw

[@mattlo2599]

@@TheMovementSystem would you get more distance though? To me you would get more height rather then distance. Idk, the mb over head throw looks like a catapult to me.

[@TheMovementSystem]

@@mattlo2599 Might be helpful to go to a field with a MB and give both techniques a try

[@kaitlynlacy853]

You're actually the best, and this video is the reason why I've subscribed to you on all platforms