The Peak Performance Podcast with Brad Young: Episode 7 Military Units: Army ACFT Preperation
Disclaimer: The opinions shared on this podcast are for informational purposes only and are not intended to diagnose, treat, or cure any medical conditions.
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1. Assess Your Baseline Fitness
Before beginning your ACFT training, perform an initial self-assessment to identify your current fitness levels for each test event. Record your starting results and set realistic goals for improvement.
ACFT Events
  • 3-Repetition Maximum Deadlift (MDL)
  • Standing Power Throw (SPT)
  • Hand Release Push-Up (HRP)
  • Sprint-Drag-Carry (SDC)
  • Plank (PLK) or Leg Tuck
  • 2-Mile Run (2MR)
Baseline Fitness Log
2. Follow the 5-Day Training Plan
The included 5-day training structure is designed to progressively build strength, endurance, and agility while allowing recovery and minimizing injury risks. Tailor the plan to your fitness level by adjusting repetitions, sets, and intensity.
  • Day 1 (Strength): Focus on foundational strength-building exercises.
  • Day 2 (Agility & Speed): Improve explosive power and muscular endurance.
  • Day 3 (Active Recovery): Engage in light activities and mobility drills to prevent overtraining.
  • Day 4 (Endurance & Preparation): Simulate ACFT running requirements and maintain focus on pacing.
  • Day 5 (ACFT Simulation): Perform all six events under test conditions to measure progress.
3. Track Your Progress
Use a logbook or digital tracker to monitor your progress weekly. Record weights lifted, repetitions completed, running times, and overall performance to identify areas of improvement. Consistent tracking helps you stay accountable and provides valuable data to adjust your training program effectively.

Daily Metrics
Track your daily workout performance including weights, reps, distances, and times. Note your energy levels, any challenges faced, and how you overcame them.

Weekly Assessments
Review your progress every week to identify patterns, strengths, and areas needing more focus. Compare your numbers to previous weeks and adjust your training accordingly.

Monthly Milestones
Document significant improvements and breakthrough moments. Take progress photos and measurements to visualize your physical transformation over time.
Consider using a combination of tracking methods: a physical notebook for immediate workout data, a spreadsheet for long-term trend analysis, and photos or videos to document form improvements. Remember to note factors that might affect your performance, such as sleep quality, nutrition, and stress levels. This comprehensive approach to tracking will help you make data-driven decisions about your training and keep you motivated as you prepare for the ACFT.
4. Adjust and Refine Your Training
As you grow stronger and more confident, increase the intensity of your workouts. Add weight, extend running distances, or challenge yourself with more advanced variations of exercises. Pay attention to your body's signals and make adjustments gradually to prevent injury and maintain steady progress.
Look for these key indicators that you're ready to increase intensity:
  • You can complete all sets and reps with proper form
  • Your rate of perceived exertion feels manageable
  • You're recovering well between workouts
  • You're consistently hitting your performance targets
When making adjustments, follow the 10% rule: increase weights, distances, or duration by no more than 10% per week. For example, if you're deadlifting 200 pounds, add no more than 20 pounds the following week. If you're running 2 miles, add no more than 0.2 miles to your distance.
Consider these progressive variations to challenge yourself:
  • Decrease rest periods between sets while maintaining form
  • Incorporate more complex movement patterns
  • Add resistance bands or weighted vests to bodyweight exercises
  • Increase the tempo of exercises or add isometric holds
Remember that progression isn't always linear. Some weeks you may need to maintain your current level or even scale back slightly. Listen to your body and adjust accordingly. If you experience persistent fatigue or discomfort, it's better to temporarily reduce intensity than risk injury or burnout.
5. Focus on Nutrition and Recovery
Proper nutrition and rest are vital for sustained performance. Ensure you're eating balanced meals rich in protein, carbohydrates, and healthy fats. Prioritize hydration and rest between workout days to promote effective recovery.
Nutrition Guidelines
  • Consume 1.6-2.2 grams of protein per kilogram of body weight to support muscle recovery and growth
  • Include complex carbohydrates like whole grains, sweet potatoes, and quinoa to fuel your workouts
  • Incorporate healthy fats from sources like avocados, nuts, and olive oil for sustained energy
  • Eat within 30 minutes post-workout to optimize recovery
Hydration Strategy
  • Drink at least 3-4 liters of water daily, more on intense training days
  • Monitor urine color - aim for light yellow as an indicator of good hydration
  • Consider electrolyte replacement during longer training sessions
Recovery Techniques
  • Get 7-9 hours of quality sleep each night to support muscle repair and hormone balance
  • Incorporate active recovery days with light movement like walking or yoga
  • Use foam rolling and stretching to address muscle tension and improve mobility
  • Consider contrast therapy (alternating hot and cold) to reduce inflammation
Remember that nutrition and recovery are as important as the training itself. Poor recovery can lead to decreased performance, increased injury risk, and slower progress toward your ACFT goals. Listen to your body and adjust your nutrition and recovery practices based on your training intensity and individual needs.
6. Celebrate Success
Lastly, celebrate milestones along the way. Whether it's a faster run time, heavier lift, or improved plank duration, each achievement is a step closer to excelling in the ACFT. Recognizing and celebrating your progress helps maintain motivation and reinforces positive training habits.
Consider tracking and celebrating these key milestones:
  • Increasing your deadlift weight by 10-pound increments
  • Improving your two-mile run time by 30-second intervals
  • Adding 5-10 seconds to your plank hold
  • Mastering proper form on complex movements like the sprint-drag-carry
  • Completing full training weeks without missing workouts
Remember to document your achievements in your training log and share your progress with training partners or mentors. Small celebrations could include treating yourself to new workout gear, sharing your success on social media, or simply taking a moment to reflect on how far you've come. These celebrations create positive associations with training and help build the confidence needed for ACFT success.
Most importantly, don't wait for perfect scores to acknowledge progress. Every improvement, no matter how small, represents dedication and hard work. Your journey to ACFT excellence is made up of countless small victories that deserve recognition along the way.
Additional Tips for Success
  • Form First: Always prioritize proper form to prevent injury.
  • Consistency is Key: Make fitness a routine, whether training solo or with a group.
  • Seek Guidance: Work with fitness coaches or peers to refine your technique and stay motivated.
  • Calculate 1 Rep Max: To estimate your 1-rep max (1RM), use the following formula: Weight Lifted × (1 + (Reps Performed ÷ 30)). For example, if you lift 100 lbs for 8 reps, your estimated 1RM is 100 × (1 + (8 ÷ 30)) = 126.7 lbs. Always test cautiously and with proper form.
  • Understand Caloric Needs: Determine your Total Daily Energy Expenditure (TDEE) by using an online calculator or formula factoring in your age, weight, height, and activity level. Adjust your intake to align with your goals (e.g., surplus for muscle growth, deficit for fat loss).
  • Macro Breakdown: A common training macro ratio is 40% carbohydrates, 30% protein, and 30% fats; however, this can vary based on your goals. For endurance, prioritize carbs; for strength, focus on protein. Tailor your ratios to your specific needs and track your intake for accuracy.
ACFT Fitness Assessment Workbook Log
By following this structured workbook, you can cultivate the strength, endurance, and agility required to perform at their peak during the ACFT.
Initial Fitness Assessment
Record your baseline ACFT performance and track your progress through 6 weeks of training across these key events:
Strength Events
  • 3-Repetition Maximum Deadlift
  • Track deadlift progression in pounds (lbs)
  • Record baseline ➔ Week 1-2 ➔ Week 3-4 ➔ Week 5-6 ➔ Final
  • Hand-Release Push-Ups
  • Count repetitions completed
  • Record baseline ➔ Week 1-2 ➔ Week 3-4 ➔ Week 5-6 ➔ Final
  • Leg Tuck
  • Count repetitions completed
  • Record baseline ➔ Week 1-2 ➔ Week 3-4 ➔ Week 5-6 ➔ Final
Power and Speed Events
  • Standing Power Throw
  • Measure throw distance in meters (m)
  • Record baseline ➔ Week 1-2 ➔ Week 3-4 ➔ Week 5-6 ➔ Final
  • Sprint-Drag-Carry
  • Time your completion in minutes:seconds
  • Record baseline ➔ Week 1-2 ➔ Week 3-4 ➔ Week 5-6 ➔ Final
Endurance Event
  • 2-Mile Run
  • Time your completion in minutes:seconds
  • Record baseline ➔ Week 1-2 ➔ Week 3-4 ➔ Week 5-6 ➔ Final
Weekly Progress Notes
Use this section to reflect on your progress each week. Note challenges overcome, changes in your abilities, and strategies you employed to improve.
  • Week 1 Notes:
  • Week 2 Notes:
  • Week 3 Notes:
  • Week 4 Notes:
  • Week 5 Notes:
  • Week 6 Notes:
Final Reflection
At the end of the 6-week period, take time to thoroughly analyze your journey and results. Compare your final performance metrics to your initial baseline across all ACFT events. This reflection process is crucial for understanding your development and planning future training cycles.
Comprehensive Progress Review
  • Which events showed the most significant improvement?
  • What training methods or approaches were most effective for you?
  • How did your mental resilience and confidence develop throughout the program?
  • What unexpected challenges did you encounter and how did you overcome them?
  • How did your recovery and nutrition strategies support your training?
Areas of Achievement and Growth
  • What went well: - Physical achievements and milestones - Mental and emotional progress - Successful training strategies - Positive habit formations
  • What could be improved for next time: - Areas needing additional focus - Training adjustments needed - Recovery and nutrition modifications - Time management strategies
Future Training Considerations
  • Which specific exercises or training methods will you continue?
  • What modifications will you make to your training schedule?
  • How will you maintain motivation and consistency?
  • What new goals will you set for your next training cycle?
This comprehensive workbook log serves as both a record of your journey and a valuable planning tool for future training. By thoroughly documenting your progress, challenges, and victories, you create a personal roadmap for continued improvement in your ACFT performance. Use these insights to refine your approach, maintain motivation, and develop increasingly effective training strategies. Remember that each training cycle builds upon the last, contributing to your long-term development as a soldier and athlete.
ACFT Final Scores Tracker
Record your final ACFT performance scores below to track your achievement against target standards.
Overall Progress Summary
Total Events Passed: _______
Areas for Continued Focus: _______
Next Performance Goal: _______
This tracking sheet helps you record your final ACFT scores and compare them against their target goals. The achievement status column can be marked as "Exceeded," "Met," or "Needs Work" to provide clear progress indicators.