Developing a Pre-ACFT Routine

The ACFT is not just a physical challenge; it's also a mental one. Managing your nerves and maintaining focus is essential for optimal performance. A well-crafted pre-ACFT routine can help you calm your mind, reduce anxiety, and enter the test with a clear head. By implementing effective strategies, you'll be better equipped to handle the pressure and unleash your full potential.

Pre-ACFT routines are not just about calming your nerves; they also help you prepare your body and mind for the physical demands of the test. By following a structured routine, you can create a sense of familiarity and comfort, helping to reduce anxiety and improve your ability to focus. Additionally, a well-designed routine can help you physically warm up, increase blood flow, and prepare your muscles for optimal performance.

In the following sections, we'll provide a step-by-step guide for developing a pre-ACFT routine that is tailored to your individual needs. We'll explore techniques for managing stress, calming your mind, and preparing your body for success. By following these strategies, you'll be well-equipped to conquer the ACFT and achieve your goals.

Creating a Personalized Pre-ACFT Routine

While a structured pre-ACFT routine can be beneficial, even a simple ritual can help calm your nerves and prepare your mind for the test. For some, simply following the same warm-up routine before each event can create a sense of familiarity and reduce anxiety.

Consider incorporating the following elements into your pre-ACFT routine:

• Mindfulness Techniques: Practice deep breathing, meditation, or visualization to calm your mind and reduce stress.

• Positive Affirmations: Repeat positive statements to boost your confidence and motivation.

• Physical Warm-up: Engage in light cardio and dynamic stretches to prepare your body for the physical demands of the test.

• Routine and Consistency: Establish a consistent pre-ACFT routine to create a sense of familiarity and reduce anxiety.

Remember, the goal of your pre-ACFT routine is to help you feel calm, focused, and confident. Experiment with different techniques to find what works best for you. By developing a personalized routine, you'll be better equipped to manage your nerves and achieve your best possible performance on the ACFT.

Workout of the Week: Strength and Power Focus

This week, we're shifting our focus to building raw strength and power. By incorporating lower rep ranges and heavier weights, we'll challenge your muscles and stimulate significant growth. Get ready to push your limits and unlock your full potential.

Green Bean 🥬

Day 1: Lower Body Powerhouse 🦵 

• Box Jumps: 4 sets of 8 reps (vary box height)

• Depth Jumps: 3 sets of 6 reps

• Half Squats: 4 sets of 8 reps (explosive jumps)

• Calf Raises: 5 sets of 20-25 reps (holding weights)

Day 2: Upper Body Strength and Grip 💪 

• Pull-ups: 3 sets of 5-8 reps (heavy weight)

• Bent-over Rows: 4 sets of 8-10 reps (heavy weight)

• Push-ups with a clap: 3 sets of 8-10 reps

• Farmer's Carry: 3 sets of 30-60 seconds per side (heavy weight)

Day 3: Full Body Power and Conditioning 💧

• Burpee Box Jumps: 4 sets of 8 reps

• Kettlebell Swings: 3 sets of 12 reps

• Mountain Climbers: 3 sets of 30 seconds

• Plank with arm raises: 3 sets of 30 seconds

Day 4: Lower Body Power and Stability 🏋️ 

• Squat Jumps: 4 sets of 6-8 reps

• Lunges with a twist: 3 sets of 8-10 reps per leg

• Deadlifts: 3 sets of 5 reps (heavy weight)

• Calf Raises: 4 sets of 20-25 reps (holding weights)

Day 5: Grip and Core Strength 💦 

• Hanging Leg Raises: 3 sets of 8-10 reps

• Dead Hangs: 3 sets of 30 seconds

• Forearm Plank: 3 sets of 30 seconds

• Wrist Curls: 3 sets of 15 reps per arm (regular sets)

Range Ready 🥾

Day 1: Lower Body Powerhouse 🦵 

• Trap Bar Deadlifts: 4 sets of 6 reps (increase weight slightly)

• Box Jumps: 4 sets of 8 reps (explosive jumps)

• Half Squats: 4 sets of 10 reps (explosive jumps)

• Calf Raises: 5 sets of 15-20 reps (holding weights)

Day 2: Upper Body Strength and Power 💪

• Pull-ups: 4 sets of 5-8 reps (heavy weight)

• Bent-over Rows: 4 sets of 8-10 reps (heavy weight, controlled)

• Push-ups with a clap: 3 sets of 8-10 reps

• Farmer's Carry: 3 sets of 30-60 seconds per side (heavy weight)

Day 3: Core and Conditioning 💧

• Burpee Box Jumps: 4 sets of 8 reps

• Kettlebell Swings: 3 sets of 12 reps

• Mountain Climbers: 3 sets of 30 seconds

• Plank with arm raises: 3 sets of 30 seconds

Day 4: Power and Agility 🏋️ 

• Depth Jumps: 4 sets of 8 reps

• Lateral Shuffles with Jumps: 4 sets of 15 shuffles per direction (explosive jumps)

• Medicine Ball Slams: 4 sets of 12 reps (explosive throws)

• Deadlifts: 3 sets of 5 reps (heavy weight)

Day 5: Grip and Core Strength 💦 

• Hanging Leg Raises: 3 sets of 8-10 reps

• Dead Hangs: 3 sets of 30 seconds

• Forearm Plank: 3 sets of 30 seconds

• Wrist Curls: 3 sets of 15 reps per arm

Battle Hardened ⛑️

Day 1: Lower Body Powerhouse 🦵 

• Trap Bar Deadlifts: 4 sets of 6 reps (increase weight slightly)

• Box Jumps: 4 sets of 8 reps (explosive jumps)

• Half Squats: 4 sets of 10 reps (explosive jumps)

• Calf Raises: 5 sets of 15-20 reps (holding weights)

Day 2: Upper Body Strength & Power 💪

• Pull-ups: 4 sets of 5-8 reps (heavy weight)

• Bent-over Rows: 4 sets of 8-10 reps (heavy weight, controlled)

• Incline Dumbbell Bench Press: 4 sets of 8 reps (explosive press)

• Farmer's Carry: 3 sets of 30-60 seconds per side (heavy weight)

Day 3: Core & Conditioning Challenge 💧 

• Burpee Box Jumps: 4 sets of 8 reps

• Kettlebell Swings: 3 sets of 12 reps

• Mountain Climbers: 3 sets of 30 seconds

• Plank with arm raises: 3 sets of 30 seconds

Day 4: Power & Agility 🏋️ 

• Depth Jumps: 4 sets of 8 reps

• Lateral Shuffles with Jumps: 4 sets of 15 shuffles per direction (explosive jumps)

• Medicine Ball Slams: 4 sets of 12 reps (explosive throws)

• Deadlifts: 3 sets of 5 reps (heavy weight)

Day 5: Grip and Core Strength 💦 

• Hanging Leg Raises: 3 sets of 8-10 reps

• Dead Hangs: 3 sets of 30 seconds

• Forearm Plank: 3 sets of 45 seconds

• Wrist Curls: 3 sets of 15 reps per arm

WHY: Weekly Health Yield

The Power of Lower Reps

This week, we've focused on lower rep ranges to maximize strength gains. By reducing the number of reps and increasing the weight, we've forced our muscles to adapt to heavier loads. This type of training stimulates the growth of muscle fibers and enhances overall strength.

Key Benefits of Lower Reps:

• Increased Strength: Lifting heavier weights for fewer reps allows you to recruit more muscle fibers, leading to significant strength gains.

• Improved Power: Lower rep ranges are ideal for developing explosive power, which is essential for many athletic activities.

• Enhanced Form: When focusing on lower reps and heavier weights, it's crucial to prioritize proper form. This can help you refine your technique and prevent injuries.

By incorporating lower rep ranges into your training routine, you'll experience substantial improvements in strength and power. Remember, consistency is key to unlocking your full potential.

Reflect and Recover: Setting Goals for Your Next ACFT

Ready to take your ACFT performance to the next level? Join us next week as we discuss the importance of recovery and setting new goals. Learn how to optimize your post-ACFT routine and develop a personalized training plan for future success.