Sprint-Drag-Carry Training Program
Training program to improve your sprint-drag-carry time for the ACFT.
8-Week Training Program
Follow this progressive program to improve your Sprint-Drag-Carry performance
Week 1-2: Foundation
The first two weeks focus on building a foundation with proper form and technique. You'll start with moderate volume and intensity to prepare your body for the more challenging weeks ahead.
Workout Schedule:
- Monday: Primary training day
- Tuesday: Recovery or complementary training
- Wednesday: Secondary training day
- Thursday: Recovery
- Friday: Technique and form practice
- Saturday: Complementary fitness
- Sunday: Rest
Week 3-4: Development
In weeks 3-4, we'll increase the intensity and volume to develop strength, power, or endurance specific to the Sprint-Drag-Carry event. You'll begin to see improvements in your performance.
Workout Schedule:
- Monday: Primary training day (increased intensity)
- Tuesday: Recovery or complementary training
- Wednesday: Secondary training day (increased volume)
- Thursday: Recovery
- Friday: Technique work under fatigue
- Saturday: Complementary fitness
- Sunday: Rest
Week 5-6: Specialization
Weeks 5-6 focus on event-specific training with higher intensity and more specialized exercises. This phase will push your limits and prepare you for peak performance.
Workout Schedule:
- Monday: High-intensity primary training
- Tuesday: Active recovery
- Wednesday: Event-specific training
- Thursday: Recovery
- Friday: Performance practice
- Saturday: Complementary fitness
- Sunday: Rest
Week 7-8: Peak Performance
The final two weeks involve tapering to reduce fatigue while maintaining fitness. This phase prepares you for optimal performance on test day.
Workout Schedule:
- Monday: Moderate-intensity training
- Tuesday: Active recovery
- Wednesday: Event practice at test intensity
- Thursday: Recovery
- Friday: Light technique work
- Saturday: Rest
- Sunday: Rest
Program Overview
Key information about this training program
Duration
8 weeks
Difficulty
Moderate to Advanced
Equipment Needed
- Sled or substitute
- Kettlebells
- Cones for marking distance
Key Exercises
Primary exercises for this program
Sprint Intervals
Develops speed and anaerobic capacity
Sled Drags
Practice the exact movement pattern
Lateral Shuffles
Improves lateral movement efficiency
Farmer's Carries
Builds grip and carrying strength
