What We Are About?

Greetings, Warriors! Soldiers!

I’m Coach Kenjii, and I'm here to guide you on your journey to conquering your ACFT. As a Certified personal trainer and current group fitness instructor, I am dedicated to helping people achieve their fitness goals. My connection to the military runs deep as I was raised as an Army child by two active-duty parents. So, I understand the unique challenges and demands that Soldiers face, both on and off the battlefield.

The ACFT is a beast. It's a far cry from the old APFT, demanding a different level of all-around fitness. But fear not, because that's where I can help.

My newsletter, "Frontline Fitness," will be your battle plan for ACFT domination and overall fitness education. Each week, we'll dive into specific aspects of the test, offering tips, strategies, and training advice to help you crush every component. We'll also feature interviews with Soldiers who've maxed the test, gleaning their insights and experiences. This workout plan is not meant to be your sole routine, it is not a substitute for PT or your workout but a supplement to help you achieve success.  

But beyond the ACFT, we'll be building a community of warriors. We'll roll out Workout Of the Week (WOW) plans, categorized as "Green Bean," "Range Ready," and "Battle Hardened," catering to different fitness levels. I will also explain the “Weekly Health Yields” (WHY). These workouts will be challenging, but also fun – think of them as your training ground to forge the body and mental fortitude you need to excel. 

Meaningful Training

Soldiers, let's face it – time is precious. Between duty, friends, family, and everything else you juggle, squeezing in a full-blown workout can feel like an impossible feat. But here's the good news: you don't need hours at the gym to build the strength, power, and endurance you need to excel in the ACFT.

Frontline Fitness is all about maximizing your gains in minimal time. We'll focus on short, high-intensity workouts that pack a powerful punch. These workouts will be designed to:

• Build Strength: We'll utilize compound exercises that work for multiple muscle groups simultaneously, maximizing your time and effort. Think squats, presses, lunges, and rows – these are your battle buddies in building a strong foundation.

• Develop Power: Explosive movements like jump squats, bounds, and medicine ball slams will train your muscles to generate maximum force in short bursts, crucial for tasks like sprinting and throwing.

• Harden Your Endurance: High-intensity interval training (HIIT) will be your secret weapon. Short bursts of intense activity followed by brief rest periods will skyrocket your cardiovascular fitness and leave you combat-ready.

Remember, consistency is key. Even short, focused workouts done regularly will yield far greater results than sporadic long sessions. So, let's ditch the "more is more" mentality and embrace the power of efficient, effective training. These exercises can also be used as inspiration and incorporated into your own workouts.

Get ready to sweat, push your limits, and witness your fitness soar – all in the time it takes to conquer a challenging video game level.

Your Weekly Battle Plan: 5 Days to ACFT Domination

Ready to put your fitness to the test? Each week, "Frontline Fitness" will deliver a 5-day workout plan tailored to three different levels:

• Green Bean: This plan is designed for those starting their ACFT journey or returning from a break. It focuses on building a solid foundation with bodyweight exercises and manageable sets and reps.

• Range Ready: This plan ramps up the intensity with weighted exercises and higher reps/sets, pushing you further toward ACFT mastery.

• Battle Hardened: This plan is for seasoned warriors ready to push their limits. Expect challenging exercises, higher intensity, and a focus on maximizing your ACFT potential.

Remember, these are just guidelines. Listen to your body. If you find yourself comfortably conquering "Green Bean" one week and struggling with "Range Ready" the next, don't hesitate to adjust.

Everyone's fitness journey is unique. There will be days you feel like a "Battle Hardened" warrior, and others where you might need to revert to "Green Bean" exercises. Identify your weaknesses and focus on strengthening them.

Remember, progress, not perfection, is the goal. So, let's get started! Stay tuned for the first week's workout plan, dropping soon.

WOW- Workout Of the Week

This week's workout is designed to establish your anchors and compound movements. Remember to start with 5 minutes of dynamic warm-up exercises to prepare your body and finish with static stretches for improved mobility and injury prevention. Remember these are intended to be around 30-minute total workout sessions or less. Rest should be no longer than 45 seconds or twice the time a set.

(All exercises body weight endless stated otherwise)

Day 1: Lower Body Strength & Power 🦵 

• Bodyweight Squats: 3 sets of 12 reps

• Bodyweight Lunges: 3 sets of 10 reps per leg

• Step-ups: 3 sets of 15 reps per leg (using a chair or bench)

• Wall Sits: 3 sets of holding for 30 seconds

Day 2: Upper Body Strength & Power 💪 

• Knee Push-ups: 3 sets of max reps

• Inverted Rows (using a bar on a power rack): 3 sets of 10 reps

• Shoulder Press (dumbbell 5-15% of BW total): 3 sets of 8 reps

• Bicep Curls (dumbbell 5-10% of BW total ): 3 sets of 10 reps

Day 3: Core & Endurance 🥵 

• Plank: 3 sets of holding for 45 seconds x 30-second rest

• Side Plank: 3 sets of holding for 15 seconds per side x 30-second rest

• Crunches: 4 sets of 15 reps

• 20-Minute Interval Walk: 20 minutes total - alternate 2 minutes brisk pace with 2 minutes incline walk (3% incline) for 5 rounds

Day 4: Power & Agility 🏋️ 

• Medicine Ball Toss: 3 sets of 10 throws with a lighter-weight ball

• Bodyweight Squats Jumps: 3 sets of 10 reps

• Lateral Shuffles: 3 sets of 20 seconds per direction

Day 5: Cardio & Recovery 💦 

• 1-Mile Interval Run: 1 mile total - alternate 0.1-mile fast pace with 0.1-mile recovery pace for 5 rounds

Day 1: Lower Body Strength & Power 🦵

• Trap Bar Deadlift (60-80% of BW): 3 sets of 5 reps (increase weight gradually)

• Squats (40-60% of BW): 4 sets of 8 reps

• Weighted Lunges (30-40% of BW): 3 sets of 12 reps per leg

• Box Jumps (optional): 3 sets of 5 reps (waist high)

Day 2: Upper Body Strength & Power 💪

• Push-ups: 3 sets of max reps (modify with knee push-ups if needed)

• Rows (dumbbell or barbell 30-45% of BW): 3 sets of 10 reps

• Overhead Press (dumbbell 35-45% of BW total): 4 sets of 6 reps

• Medicine Ball Slams: 3 sets of 10 reps (10-15lb)

Day 3: Core & Endurance 🥵

• Plank: 3 sets of holding for 60 seconds x 30-second rest

• Side Plank: 3 sets of holding for 30 seconds per side x 30-second rest

• Mountain Climbers: 3 sets of 40 seconds x 30-second rest

• 30-Minute Run: 30 minutes total - alternate 3 minutes pace with 3 minutes incline run (2% incline) for 10 rounds

Day 4: Power & Agility 🏋️

• Kettle Bell Swings (10-15% of BW): 3 sets of 15 reps

• Sprint Drills: 5 sets of 20-yard sprints x 30 seconds rest

• Lateral Shuffles: 3 sets of 20-yard shuffles per direction

Day 5: Cardio & Recovery 💦

• 1.5-Mile Run: 1.5 mile total - alternate 0.15-mile fast pace with 0.15-mile recovery pace for 5 rounds

Day 1: Lower Body Strength & Power 🦵

• Trap Bar Deadlift (100-120%): 5 sets of 5 reps (heavy weight, focus on perfect form)

• Bulgarian Split Squats (Dumbbell 30-40% of BW total): 3 sets of 10 reps per leg Box Jumps: 3 sets of 8 reps (increase box height as you progress)

• Sled Pushes: 3 sets of 30-yard sprints with maximum effort

Day 2: Upper Body Strength & Power 💪

• Weighted Push-ups (5-15% of BW): 3 sets of max reps (heavy weight vest or chains)

• Pull-ups: 3 sets of max reps (assisted if needed)

• Dumbbell Shoulder Press (Dumbbell 45-55% of BW total): 4 sets of 6 reps (heavyweight)

• Medicine Ball Slams: 3 sets of 15 reps (15-25lbs)

Day 3: Core & Endurance 🥵

• Dragon Flag: 3 sets of max hold time (advanced core exercise)

• Hanging Leg Raises: 3 sets of max reps

• Ab Wheel Rollouts: 3 sets of max distance

• 20-Minute Interval Run: Alternate 1-minute sprints with 2 minutes of jog/walk recovery

Day 4: Power & Agility 🏋️

• Medicine Ball (15-25lbs) Throw X Kettle Bell Swing (35-50% of BW): After each medicine ball throw, perform 10 kettlebell swings immediately. Complete 4 sets of this sequence (medicine ball throw + 10 kettlebell swings).

• Lateral Plyo Box Jumps: 3 sets of 5 reps per direction (explosive jumps)

• Agility Ladder Drills: 3 sets of 30 seconds of complex footwork patterns

Day 5: Cardio & Recovery 💦

• 2-Mile Run: 2 mile total - alternate 0.2-mile fast pace with 0.2-mile recovery pace for 5 rounds

WHY- Workout Health Yields

Welcome to the first edition of WHY, your weekly breakdown of the Battle Hardened workout plan and its hidden performance gains! This week, we delve into the reasoning behind some core exercises, setting the stage for peak physical dominance.

Forging Your Foundation: Squats & Lunges

These fundamental lower body exercises are the bedrock of any soldier's fitness. Squats and lunges work a multitude of muscle groups, including your quads, hamstrings, glutes, and core. Why are they so crucial?

• Strength Base: Mastering these movements strengthens your base, allowing you to carry heavier loads, perform explosive actions, and maintain peak performance during combat operations.

• Rock-Solid Core: Balancing on one leg during lunges or maintaining proper form during squats strengthens your core, improving stability and posture while carrying gear or aiming weapons.

Upper Body Arsenal: Push-ups, Sprints, Drags & Throws

Don't neglect your upper body! This week's plan incorporates exercises like push-ups, sprints, drag carries, and medicine ball throws to build upper body strength and power. Here's the breakdown:

• Pushing Power: Push-ups target your chest, shoulders, and triceps, a simple yet effective compound movement that will establish a strong upper body anchor for all powerful movements like medicine ball throws, hand release push-ups, and sprint drag carries.

• Pull-up Prowess: Pull-ups work your back, biceps, and core. This translates to increased pulling strength for hauling equipment, maneuvering through tight spaces, and even delivering a powerful punch.

• Shoulder Press for Stability: Shoulder presses strengthen your shoulders and core, crucial for stabilizing your upper body during explosive movements.

• Medicine Ball Mayhem: Medicine ball slams engage your entire core and upper body in a rotational movement. This innervates all major muscle groups in your upper body to provide a full-body exercise.

These exercises don't just build strength in isolation; they also enhance your performance in compound movements like sprint drag carries and hand-release push-ups.

• Explosive Power for Drags & Sprints: The strength and coordination gained from push-ups, pull-ups, and medicine ball slams translate into more explosive power when performing sprint drag carries. You'll be able to drive your arms and core harder, propelling yourself forward with greater force while carrying heavy equipment.

• Stability for Hand-Release Push-ups: Strong shoulders and core stability from exercises like shoulder presses are crucial for proper form and power during hand-release push-ups. A solid foundation allows you to maintain control and maximize power transfer throughout the movement.

Unleashing Your Inner Warrior: Explosive Movements

Explosive movements like box jumps, lateral shuffles, and kettlebell swings are not just for show. They directly contribute to a higher power yield, which is simply "force over time." Here's why:

• Fast-Twitch Activation: Explosive movements engage your fast-twitch muscle fibers, responsible for powerful actions like jumping over obstacles, sprinting into battle, or delivering a decisive blow.

• Enhanced Agility & Reaction Time: Box jumps and lateral shuffles enhance your explosive power and agility, beneficial for rapidly adjusting and coordinating the sprint drag carry movements.

• Functional Strength: Kettlebell swings mimic real-world movements like lifting heavy ammo crates or breaching doors, translating power gains to practical applications.

Fueling Your Fight: The Power of Interval Training

Soldiers need to push through it all. This week's interval training is your secret weapon for battlefield endurance. Here's why:

• Battle-Ready Stamina: Interval training mimics combat bursts, building your ability to perform intensely, recover, and repeat – just like in the field.

• Enhanced Engine: Intervals push your limits, increasing your VO2 max for better oxygen use and sustained activity.

• Mental Grit: Intervals build mental toughness to overcome fatigue and stay focused under pressure – essential for combat readiness.

Gear Up for Granite-Solid Core Strength Next Week!

Next week in Frontline Fitness, we'll delve deep into core activation and stability exercises. We'll break down the science behind core strength and show you exercises that target all the important muscle groups. You'll learn:

• The crucial role of core stability in injury prevention and peak performance.

• Effective activation techniques to fire up your core before every workout.

• A variety of core exercises are suitable for all fitness levels, from Green Bean to Battle Hardened.

• How to integrate core exercises strategically into your existing workout routine.

By the end of next week, you'll be well on your way to building a core of steel, ready to dominate every ACFT event!