Army Workout Plan [ACFT Training] - Sprint Drag Carry & 2 Mile Run
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This ACFT Workout Plan is simple but very effective. This training plan is for getting you better at the Sprint Drag Carry and The 2 Mile Run Events. For this workout, all you will need is:
1. IOTV
2. Track or 400 Meters marked out
In this ACFT workout plan we will perform all exercises below in our IOTV:
6 Burpees in 60sec
12 Squats in 60sec
12 Hand Release Push Ups in 60sec
400 Meter Sprint
This ACFT Workout Plan can also be used during PT. Go to newPTtestARMY.com and download the pdf.
For more ACFT Workout Plans and More come to the site.
Enjoy!
Man! Don’t you just love when your platoon Sargent comes up to you and says, hey man, you got to lead PT tomorrow. And you're like what the!
Now you’re thinking what do I do? The ACFT, you got all these brand-new events, I don't know what exercises to do, I don't know how many reps, I don't know how many sets, how many rest periods. Come on in here, I got a great workout for you.
This workout, all you need is your IOTV and possibly a track. If you don't have a track it’s not a problem but you do need an IOTV and you just follow this plan. I promise you it's a tested workout, I am a soldier just like you. I’ve done it at PT, done it on my own. Stay tuned and watch it work.
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Okay, the first thing we want to do is we want to make sure that we have our IOTV nice and tight. You don't want to flop it around, this is a good way to get hurt. So, after we make sure that our IOTV is nice and tight we want to make sure that we have either the distance mapped out or you have a watch. A watch that will record the distance that you run. I also have this mapped out because I've ran this trail many times but I also set my watch just to make sure.
Start with your burpees: 1, 2; make sure you're going all the way down your pushups, jumping in the air. Remember with the resistant wait from the vest the jumps are going to be very difficult. Make so sure you're doing nice controlled reps and you’re exploding at the top, landing softly.
Our next exercise is the squat. With the squat we are going to break parallel or at least get to parallel. Again, take your time, we have resistance from the vest. So, we want to make sure that we're doing nice controlled reps, we're not racing anybody, we're not trying to max out reps. We're trying to get quality reps so our muscles get nice and fatigued and we don't get injured.
Next exercise is to hand release T-push up. I’m going to repeat it again, we are not trying to max out reps, we're not trying to go fast we're trying to do proper reps so we get the muscles trained properly without injury. If you can do training with resistance this will allow you to do more reps on test day.
Once you're done with your T-pushups we are going to come up and we are going to sprint. So, make sure we catch our breath. We're going to take a minute for each exercise so we can catch our breath and we can do proper reps meaning proper reps with running. Once we start sprinting our sprint range is 400 meters. As you can see, I will disappear into the woods for a little and I'll sprint back. This Hill for me has 2 advantage: not only do I have the resistance from the vest but I also have resistance from the hill. You can see it's on a slam, so running down you go pretty fast but coming up the hill is a whole different story. But again, we are not racing, we are not trying to max out our time, we are trying to give ourselves resistance so just run as hard as you can and remember we have 4 to 6 reps of each of these exercises we need to do. You can see my body come through the woods now, I'm coming up, I'm definitely getting tired now but I'm going to run all the way through until I hit 400 meters.
This workout I promise will not only increase your ability to do more on the sprint drag carry but also the 2-mile run. Enjoy workout, please comment and let me know how you do.
