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ACFT Calculator Pro

4-Week Quick Improvement Plan

Ready to take your ACFT performance to the next level? This 4-week program combines progressive overload with strategic recovery to maximize your gains. Each week builds upon the last, with built-in deload periods to prevent plateaus. Track your progress using our calculators and check the standards for your MOS.

Program Overview

This program is divided into four phases:

  • Week 1: Foundation building and form refinement
  • Week 2: Progressive overload and intensity increase
  • Week 3: Peak performance and event specificity
  • Week 4: Taper and test preparation

Weekly Schedule

DayFocusDetails
MondayStrength & PowerDeadlift, Power Throw, explosive movements
TuesdayEnduranceSDC intervals, run training, cardio
WednesdayUpper BodyPush-ups, plank variations, core work
ThursdayActive RecoveryMobility, stretching, light cardio
FridayFull BodyCircuit training, event practice
SaturdayMock ACFTTest all events, use calculators
SundayRestComplete rest or light stretching

Week-by-Week Progression

Week 1: Foundation

  • Focus on perfecting form for all events
  • Establish baseline performance levels
  • Build work capacity and endurance
  • Implement proper warm-up routines

Week 2: Intensity

  • Increase weight and intensity
  • Add event-specific drills
  • Focus on weak areas identified in Week 1
  • Implement interval training

Week 3: Peak

  • Maximum intensity training
  • Event-specific practice at test pace
  • Fine-tune technique and form
  • Build mental toughness

Week 4: Taper

  • Reduce volume, maintain intensity
  • Focus on recovery and mobility
  • Practice full ACFT events
  • Prepare for test day

Training Tips

  • Track all workouts and progress
  • Stay hydrated and maintain proper nutrition
  • Get 7-8 hours of sleep each night
  • Listen to your body and adjust as needed
  • Use our calculators after each mock test

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