Soldiers, the ACFT throws a gauntlet of challenges your way, and a strong core is the shield that protects you and propels you to victory. From maintaining perfect form during deadlifts to powering through planks, core stability is the foundation for peak performance.

We'll peel back the layers of core function, revealing the "why" behind core strength and how it translates to battlefield readiness. You'll discover:

• The Science of Core Strength: Uncover the crucial role your core plays in injury prevention, stability, and explosive power.

• Ignite Your Core: Learn effective activation techniques to prime your core muscles for every workout, maximizing your performance from the get-go.

• Core Exercises for All Levels: We'll provide a diverse arsenal of core exercises tailored for Green Bean, Range Ready, and Battle Hardened fitness levels. There's a core challenge for every soldier!

• Strategic Core Integration: Discover how to seamlessly integrate core exercises into your existing workout routine, maximizing your training efficiency.

By the end of the week, you'll be well on your way to forging a core of steel – the ultimate weapon for conquering every ACFT event and achieving peak fitness!

Core Strength: Why it really matters

So what's the big deal? Let's look at the squat for example. Imagine your core as either a sponge or a piece of steel in this scenario. If you have a sponge-like core while you squat, all the weight will be compressed, and your energy won't transfer well during the change of movement and direction. Now, let's switch it to a steel core. As soon as you press the weight, that energy will be directly transferred upwards with minimal loss.

With that in mind, let's look at how to develop that rock-solid, efficient core. The key to core strength lies in exercises that functionally engage these muscles. Here's how to move beyond classic core exercises like crunches and build a rock-solid core with functional movements:

• Embrace Compound Exercises: Don't underestimate the core-strengthening power of compound exercises like squats, deadlifts, and rows. These movements naturally engage your core to maintain proper form and stability as you lift weights. Squats, for example, challenge your core to keep your spine aligned as you lower and raise yourself.

• Master Eccentric Movements: Eccentric contractions, where you slowly lengthen a muscle under tension, are a hidden gem for core strength. Exercises like eccentric leg lowers (slowly lowering your legs from a raised position) force your core to work overtime to control the movement. This targeted approach strengthens your core muscles in a way that traditional sit-ups simply can't.

• Load Up with Loaded Core Exercises: Don't shy away from adding weight to your core routine. Exercises like weighted carries (holding dumbbells or kettlebells while walking) and loaded planks (performing planks with a weight plate on your back) provide a greater challenge for your core muscles, leading to increased strength and stability.

Remember, your core is your foundation. Just as it's important to build it, it's always being tested with every workout. We'll break down more core exercises next!

Why Core Strength Matters: From Planks to Sprint Drag Carries

Building a strong core isn't just about aesthetics (although that doesn't hurt!). It's about creating a stable and powerful base for all your movements. Here's how a strong core benefits you in those key ACFT exercises:

• Planks: The plank is a core staple, and a strong core is the key to holding a longer, more stable plank. An improved base will allow you to be as stable as a statue throughout the entirety of a hold.

• Deadlifts: Deadlifts challenge your entire posterior chain, but core strength plays a crucial role in maintaining proper spinal alignment and transferring force from your legs to your upper body. A strong core keeps your back supported and prevents injury.

• Medicine Ball Throws: Explosive movements like medicine ball throws require core stability to generate power. Your core acts as a bridge, transferring energy from your lower body to your upper body for a powerful throw.

• Push-Ups: Push-ups may seem like an upper-body exercise, but core strength plays a vital role. Your core keeps your body as straight as an arrow allowing you to transfer your strength more efficiently.

• Sprint Drag Carries: This demanding exercise requires core strength for stability and power during every phase. A strong core helps you maintain a proper running form while dragging and carrying the weight, allowing you to perform at your best.

Think of your core as the central command center of your body. By strengthening it, you're not just improving these individual exercises – you're enhancing your overall performance, stability, and injury prevention. So ditch the endless crunches and embrace a variety of core exercises. You'll be amazed at how much stronger and more efficient you become in all your training endeavors. 

WOW- Workout Of the Week

This week's workouts are you guessed it, core focused! You will see a few changes like overhead weight-bearing exercises and advanced core training techniques. Every session incorporates core activation or dedicated core exercises, making your core the foundation for all your movements. Get ready to build serious core strength and stability alongside impressive gains in power and endurance! Remember, to prioritize perfect form and listen to your body throughout this challenging week.

• 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.

Green Bean 🥬

(All exercises body weight endless stated otherwise)

Day 1: Lower Body Strength & Power + Core Integration 🦵 + 🟩

• Overhead Medicine Ball Squat Hold: 3 sets of 10 reps (5-10lbs)

• Walking Lunges: 3 sets of 12 reps per leg (alternate legs, focus on maintaining a tall posture and driving through your front heel)

• Step-ups with Knee Raise: 3 sets of 15 reps per leg (using a chair or bench, step up and perform a knee raise to the same side knee at the top of the movement)

• Anti-Rotational Press (with a cable machine 20-30% of BW): 2 sets of 12 reps per side (strengthens core for stability. Focus on controlled movements and resisting the rotation)

Day 2: Upper Body Strength & Power + Core Activation 💪 + 🟩

• Incline Push-ups: 3 sets of max reps (find a sturdy incline surface like a bench or wall. Perform push-ups with hands shoulder-width apart, maintaining a straight body line and engaging your core)

• Australian Pull-ups: 3 sets of 10 reps (find a sturdy bench or bar at a low height. Stand with your feet shoulder-width apart, lower yourself towards the bench by hinging at the hips, maintaining a flat back. Pull yourself up until your chest grazes the bench)

• Standing Dumbbell Arnold Press (10-15% of BW total): 3 sets of 8 reps (stand with feet shoulder-width apart, core engaged. Start with dumbbells at shoulder level, palms facing you. As you press the dumbbells overhead, rotate your wrists so your palms face forward at the top. Lower with control)

• Side Plank Hold: 3 sets of 30 seconds per side (prop yourself on one elbow, core engaged, hips stacked. Hold a straight line from head to heels)

Day 3: Core & Endurance 🟩 + 💧

• Continuous Run: 15 minutes straight run at a comfortable pace (focus on maintaining good running form and core engagement. Gradually increase your pace as you get stronger)

• Russian Twists: 3 sets of 15 reps per side (sit on the floor with knees bent and feet flat. Lean back slightly, core engaged, and twist your torso from side to side, touching the ground with a hand on each side)

• Hollow Body Hold: 3 sets of 20 seconds hold (lie on your back with your lower back pressed into the ground. Lift your legs and shoulders slightly off the ground, engaging your core to maintain a straight line from head to toe)

Day 4: Power & Agility + Core Challenge 🏋️ + 🟩

• Medicine Ball Slam with Squat Jump: 3 sets of 8 throws (5-10lbs slam the ball overhead, then immediately squat down and jump explosively as you pick it up. Works core, power, and leg explosiveness)

• Lateral Shuffles with High Knees: 4 sets of 20 seconds per direction (alternate between shuffling laterally for 20 seconds and performing high knees for 20 seconds. Focus on quick footwork and core engagement)

• Plank with Shoulder Taps: 3 sets of 30 seconds hold (get into a plank position. Quickly tap one shoulder to the ground and then the other, maintaining a strong core throughout)

Day 5: Cardio & Recovery 💦

• Elliptical Trainer: 1.5 miles at a moderate intensity (low-impact option for recovery. Focus on maintaining a steady pace and good posture)

Range Ready 🥾

Day 1: Lower Body Strength & Power + Core Integration 🦵 + 🟨

• Trap Bar Deadlift (65-85% of BW): 4 sets of 4 reps (Start heavy and decrease weight gradually)

• Squats with Barbell Overhead (20-35% of BW): 3 sets of 5 reps (hold a barbell overhead throughout the squat, engaging your core for stability)

• Walking Lunges with Russian Twist: 3 sets of 12 reps per leg (alternate legs, perform a Russian Twist at the top of each lunge)

• Bulgarian Split Squats: 3 sets of 12 reps per leg (challenge your core for balance and stability)

Day 2: Upper Body Strength & Power + Core Activation 💪 + 🟨

• Weighted Push-ups(5-15% of BW): 3 sets of max reps (add weight with a weight vest or backpack. Focus on keeping your core engaged throughout the movement)

• Pull-ups: 3 sets of max reps (assisted if needed. Pull-ups are a great core exercise)

• Standing Arnold Press (15-30% of BW total): 3 sets of 8 reps (stand with feet shoulder-width apart, core engaged. Start with dumbbells at shoulder level, palms facing you. As you press the dumbbells overhead, rotate your wrists so your palms face forward at the top. Lower with control)

• Pallof Press with Rotation (15-30% of BW): 3 sets of 10 reps per side (use a cable machine or resistance band. This exercise strengthens your core's ability to resist rotation)

Day 3: Core & Endurance 🟨 + 💧

• Two-Minute Plank Holds: 2 sets of holding a plank for 2 minutes with good form. Rest for 2 minutes between sets. (Focus on maintaining a strong core throughout)

• Hanging Leg Raises (Eccentric): 3 sets of max reps (focus on slowly lowering your legs with control. Engage your core to initiate the movement)

• Two-Mile Run: Run two miles at a comfortable pace. Focus on maintaining good form and engage your core throughout the run.

Day 4: Power & Agility + Core Challenge 🏋️ + 🟨

• Medicine Ball Slam with Side Plank: 3 sets of 10 throws (10-20lbs slam the ball overhead, squat down to pick it up, and perform a side plank for 5 seconds on each side as you stand back up)

• Lateral Broad Jumps: 4 sets of 5 jumps per direction (jump laterally as far as you can with good form. Engage your core for stability)

• Lateral Sled Pushes (60% max weight): 3 sets of 20 yards per direction (push the sled laterally for 20 yards, focusing on core engagement and power)

Day 5: Cardio & Recovery (Speed Focus) 💦

• Three-Mile Bike Ride for Speed: Ride three miles at a challenging pace. Focus on maintaining good form and core engagement while pushing your speed.

Battle Hardened ⛑️

Day 1: Lower Body Strength & Power + Core Integration 🦵 + 🟥

• Heavy Trap Bar Deadlifts (120-150% of BW): 5 sets of 2 reps (gradually increase weight while maintaining perfect form)

• Overhead Bulgarian Split Squats (20-35% of BW): 4 sets of 8 reps per leg (hold a weight overhead throughout the Bulgarian split squat, challenging your core for stability)

• Glute-Ham Raises (15-25% of BW): 3 sets of max reps (advanced exercise, focus on controlled lowering and core engagement)

• Sled Pulls (Descending Weight start at max weight): Pull the sled for a total distance of 150 meters (6 sets of 25 meters), decreasing the weight on the sled with every 25 meters (focus on core engagement and power throughout)

Day 2: Upper Body Strength & Power + Core Activation 💪 + 🟥

• Barbell Bench Press (AMRAP 60% of BW): 3 sets of as many reps as possible (maintain good form, core engaged throughout)

• Weighted Pull-ups (10-25% of BW): 3 sets of 10 reps (add weight for a challenge, focus on controlled movements)

• Standing Dumbbell Shoulder Press (40-55% of BW): 4 sets of 6 reps (challenge yourself with heavyweight, maintain strict form)

• Explosive Medicine Ball Slams: 3 sets of 15 reps (20-30lbs focus on explosive power transfer through your core)

Day 3: Core & Brutal Endurance 🟥 + 💧

• Dragon Flag Hold (Max Time): 3 sets of holding a dragon flag for as long as possible with good form (advanced core exercise, focus on core strength)

• Hanging Leg Raises (Eccentric Focus): 3 sets of max reps (lower your legs slowly with control, engaging your core throughout)

• Ab Wheel Rollouts (Max Distance): 3 sets of rolling out the ab wheel as far as possible with good form (challenge your core stability)

• Three-Mile Run: Run three miles at a comfortable pace, focusing on maintaining good form and core engagement throughout.

Day 4: Power & Agility + Core Challenge 🏋️ + 🟥

• Medicine Ball Overhead Throws: 4 sets of 10 throws (15-20lbs focus on explosive power transfer through your core)

• Broad Jumps: 3 sets of 5 jumps per direction (maximize jump distance with good form, core engaged for stability)

• Lateral Sled Pushes (60% of max weight): 3 sets of 30-yard sprints with maximum effort (engage your core for stability)

Day 5: Cardio & Recovery (Speed Focus) 💦

• Four-Mile Sprint Bike Ride: Ride four miles at a challenging pace, pushing your speed. Maintain good form and core engagement throughout.

• Five-Minute Walk & Cool Down: Follow your ride with a five-minute walk and cool-down stretches.

WHY- Weakly Health Yields

Soldiers, this week we delve into the science behind the core and how overhead weight-bearing exercises supercharge your battle-ready stability. Forget endless crunches – we're talking about functional strength that translates to real-world performance on the battlefield.

With your core being the central command center of your body, putting the battle (or the weight) far away from your body makes it more difficult. This weight acts like a longer momentum arm, making your body less stable. Your core muscles have to work extra hard to keep you upright and balanced.

Think of it like this: balancing a paintbrush on your finger is easy. But try balancing a broomstick– that longer length makes it much more wobbly! The same principle applies to overhead weights. The increased challenge translates to a stronger core, ready to handle anything the battlefield throws your way.

Here's how overhead weight-bearing benefits your core in specific exercises:

• Overhead Squats: Holding weight overhead forces your core to engage maximally to maintain proper spinal alignment as you squat. This translates to better posture and stability when carrying heavy gear.

• Medicine Ball Slams: The rotational movement of a medicine ball slam, combined with the overhead weight, creates a powerful core challenge. It strengthens your core muscles to resist rotation and transfer power throughout your body, essential for explosive movements like.

• Overhead Lunges: These lunges require extra core activation to balance the weight overhead and maintain proper form during each lunge. This translates to rock-solid core stability when traversing rough terrain or performing combat maneuvers.

Calling All Deadlift Devotees!

Struggling to master the deadlift? Want to add serious power and strength to your lower body?

Mark your calendars, because next week we're dropping the ultimate guide to deadlift domination! Our exclusive newsletter will unlock the secrets to perfect form, weight selection, programming strategies, and common deadlift mistakes to avoid.

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• Conquer Your Deadlift Fears: Learn proper techniques to eliminate injury risk and build confidence.

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• Become a Deadlift Master: Master the form, programming, and mindset needed to achieve deadlift dominance.

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