Army Combat Fitness Test Preparation Program

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ARMY COMBAT FITNESS TEST PREPARATION PROGRAM
kETTLEBELLkINGS
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Army Combat Fitness Test Preparation Program
Prepared by Kettlebellkings Table of Contents
Introduction
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Army Combat Fitness Test Preparation Program
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Introduction Kettlebell Kings has collaborated
with Texas Kettlebell Academy, which trains some
of the top Kettlebell Sport athletes in the
United States, to develop a four week training
program designed to help you get started with
this method of training. Texas Kettlebell Academy
also hosts the annual Texas Open which is
attended by top kettlebell lifters from around
the world. We highly recommend you give it a look
should you decide to become more involved in
Kettlebell Sport, it is in our great hometown of
Austin, Texas! Army Combat Fitness Test
Preparation Program Lifting kettlebells is a
great way to prepare you for the Army Combat
Fitness Test. Kettlebells are portable and easy
to store at home, which makes them an ideal tool
to use no matter where you are doing your
training. Note that this program is not
completely comprehensive -- you may need to add
specific training for the leg tuck, sled drag,
sprints and lateral shuffles, and two-mile run,
as well as skill practice throwing the 10 lb
ball. However, the strength and explosive power
you will build with kettlebell training will
greatly increase your ability to tackle all
portions of the ACFT. Get instant access to
hundreds of free kettlebell movement demos for
better workouts here!
Army Combat Fitness Test Preparation Program
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Army Combat Fitness Test Preparation Program
The double suitcase deadlift will improve your
strength for the 3-repetition maximum deadlift as
well as the sled drag. The kettlebell swing,
kettlebell jump squat, and double push press will
increase explosive hip power for the standing
power throw. Kettlebell push ups and double chest
presses will aid in the upper body endurance
required for the hand release push up event.
Farmer carries and bent rows will aid in
completion time of the sprint-drag-carry event.
The Russian twist and tuck in exercises will
increase core strength for the leg tuck event.
While its ideal to do specific training for the
test using a trap bar, sled, and ball, you can
still do well on the test if you train solely
with kettlebells. If you have questions about
any of these movements, you can view
demonstrations for free at at our training site
Living.Fit! The ACFT includes the following 6
events 3 Repetition Maximum Deadlift Standing
Power Throw Hand-Release Push Up 250 Meter
Sprint, Drag Carry Leg Tuck Two-Mile
Run Preparatory kettlebell exercises for the ACFT
include Double suitcase deadlift Farmer
carry Kettlebell swing Kettlebell jump squat
Kettlebell push up Double push press Bent
row Double chest press Russian twist Kettlebell
tuck in
Get instant access to hundreds of free kettlebell
movement demos for better workouts
here!
Army Combat Fitness Test Preparation Program
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Army Combat Fitness Test Preparation Program
This preparatory kettlebell program will be
comprised of 3 training days per week. Day 1 of
each week will focus on deadlifts and push ups.
Day 2 will train explosive power for the power
throw and the sprint-drag-carry. Day 3 will be
core-focused, with exercises for the leg tuck as
well as the sprint-drag- carry. As outlined in
the introduction, this program is not
comprehensive, and you should do additional
running, sprinting, lateral work, pull up
training, and sled drags to be fully prepared for
the test. If you have more than 4 weeks to
prepare for the test, you can recycle the program
and simply increase kettlebell weight and/or
time and repetitions. When choosing what
kettlebell weight to start with, err on the side
of going too light to start. If you need help
choosing, we have a helpful guide here. Learning
proper form and how to move the kettlebell
efficiently is much more important than how heavy
the weight is, especially when you are first
starting out. Increasing kettlebell weight
should only happen when you are completely
proficient with the movements. Once your form is
proficient, work on increasing the kettlebell
weight by 5-10 lbs (upper body) or 10-20 lbs
(lower body) each week. Some of the workouts
below specify whether you should increase in
weight during the training, and for the ones that
dont specify, please use your own discretion on
what weight to use. Since the ACFT will test your
1 repetition maximum, you should especially focus
on going heavy on the suitcase deadlifts. 2x40lb
kettlebells are used during the carry portion of
the test, so try to use 2x40lb or heavier for
the farmer carries throughout the program. If
you have questions about any of these movements,
you can view demonstrations for free at at our
training site Living.Fit! The Program Week 1,
Day 1 Complete 3 supersets Double suitcase
deadlift 10 reps Kettlebell floor press 10 reps
Week 1, Day 2
Army Combat Fitness Test Preparation Program
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Army Combat Fitness Test Preparation Program
Complete 4 sets, alternating between
exercises Double push press 5 Kettlebell swing
10 Kettlebell jump squat 5 Week 1, Day
3 Complete 3-4 circuits Single arm bent row
30 per side Russian twist 30 Kettlebell tuck
in 30 Farmer carry 30 Week 2, Day
1 Double suitcase deadlift 10-8-6-4-2 reps
(increase weight each round as the reps decrease
ensure at least 1-2 minutes of rest between
rounds) Kettlebell tempo push up 5 reps - 3
count down, 3 count hold, 3 count up (complete
between sets of deadlift) Week 2, Day
2 Alternate between exercises Double push
press 5-4-3-2-1 (increase weight each round)
Army Combat Fitness Test Preparation Program
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Army Combat Fitness Test Preparation Program
Kettlebell swing 5-10-15-20-25 (use the same
moderate weight each round) Kettlebell jump squat
15-12-9-6-3 (use the same moderate weight each
round) Week 2, Day 3 Complete 3-4
circuits Double bent row 30 Russian twist
30 Kettlebell tuck in 30 Single arm farmer
carry 30 per side Week 3, Day 1 Complete 5
sets Double suitcase deadlift 8 reps (increase
weight each round at least 1-2 minutes rest
between sets) Kettlebell tempo floor press 5
reps - 3 count up, 3 count hold, 3 count down
(complete in between deadlift sets) Week 3, Day
2 Complete 4 sets, alternating between
exercises Double push press 8 (maintain or
increase weight each round) Kettlebell swing 20
(maintain or increase weight each round)
Kettlebell jump squat 15 (maintain or increase
weight each round)
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Army Combat Fitness Test Preparation Program
Week 3, Day 3 Complete 3-4 circuits Single arm
bent row 40 per side Russian twist
40 Kettlebell tuck in 40 Farmer carry
40 Week 4, Day 1 Complete 5 sets Double
suitcase deadlift 5 reps (increase weight each
round at least 1-2 minutes rest between sets)
Kettlebell push up 10 (complete in between
deadlift sets) Week 4, Day 2 Complete 5 sets,
alternating between exercises Double push press
5 (maintain or increase weight each round)
Kettlebell swing 15 (maintain or increase weight
each round) Kettlebell jump squat 10 (maintain
or increase weight each round) Week 4, Day
3 Complete 3-4 circuits
Army Combat Fitness Test Preparation Program
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Army Combat Fitness Test Preparation Program
Single arm bent row 50 per side Russian twist
50 Kettlebell tuck in 50 Farmer carry 50
Army Combat Fitness Test Preparation Program