Beginner ACFT Training Program
New to the ACFT or fitness in general? This 8-week program is designed to help you build a solid foundation for all six events. We'll focus on proper form, gradual progression, and building the strength and endurance needed for success. Use our calculators to track your progress and check the standards for your MOS.
Program Overview
This program is divided into three phases:
- Weeks 1-2: Foundation building and form mastery
- Weeks 3-6: Progressive overload and event-specific training
- Weeks 7-8: Test preparation and mock ACFTs
Weekly Schedule
| Day | Focus | Details |
|---|---|---|
| Monday | Strength | Deadlift form, core work, basic strength exercises |
| Tuesday | Cardio | Light jogging, interval training, mobility work |
| Wednesday | Upper Body | Push-up progression, plank holds, shoulder stability |
| Thursday | Active Recovery | Stretching, foam rolling, light cardio |
| Friday | Full Body | Circuit training, event practice, form work |
| Saturday | Endurance | Longer cardio sessions, event-specific drills |
| Sunday | Rest | Complete rest or light stretching |
Week-by-Week Progression
Weeks 1-2: Foundation
- Learn proper form for all six events
- Build basic strength and endurance
- Focus on mobility and flexibility
- Establish consistent training habits
Weeks 3-6: Building
- Increase training intensity gradually
- Add event-specific drills and exercises
- Begin tracking progress with calculators
- Focus on weak areas identified in testing
Weeks 7-8: Testing
- Practice full ACFT events
- Fine-tune form and technique
- Build test-day confidence
- Final preparation for official test
Essential Resources
- Equipment Guide – What you need for training
- ACFT Regulations – Official rules and standards
- Quick Improvement Plan – For when you're ready to advance
- FAQ – Common questions answered
Tips for Success
- Start each session with proper warm-up
- Focus on form over weight/reps initially
- Stay hydrated and maintain proper nutrition
- Get adequate rest between sessions
- Track your progress using our calculators
- Don't skip recovery days