Running Strategies: Tips and Techniques for ACFT Success

Soldiers, you've crushed the push-ups, dominated the sit-ups, and battled through the strength exercises. But the ACFT isn't over yet! The 2-mile run looms large, and after all that exertion, it's easy to feel drained.

But fear not! By incorporating strategic training techniques, you can significantly improve your running performance and dominate race day, even after a grueling ACFT workout.

This week, we delve into the science of speed specifically for fatigued runners. We'll explore how interval training and other cardio exercises can unlock your body's full running potential, even when your legs feel heavy, boosting your aerobic capacity and shaving precious seconds off your ACFT run time.

Get ready to unlock:

• The Power of Intervals (For Tired Legs): Learn how strategically structured high-intensity bursts and recovery periods can skyrocket your aerobic capacity and running efficiency, even after a demanding workout.

• Cardio Champions for Post-Workout: Discover the best cardio exercises to complement your running routine, specifically designed to enhance cardiovascular health and endurance for a fatigued runner.

• Fueling for Faster Finishes (After the Burn): Explore pre-run and race-day nutrition strategies to optimize your energy levels for peak performance, even when your body is already taxed.

By incorporating these scientifically proven techniques, you'll transform from a clock-chaser to a clock-crusher, even after completing the entire ACFT. So, lace up your shoes, warriors, and prepare to conquer the ACFT with newfound confidence and speed!

Conquering the ACFT run after a grueling workout requires a smart training approach. While High-Intensity Interval Training (HIIT) has its merits, it's not always the best option for fatigued runners. This week, we delve deeper into interval training specifically designed to boost endurance, even after tackling push-ups, sit-ups, and other demanding exercises.

Fartlek Training: Your Post-Workout Endurance Ally

Unlike HIIT, which focuses on short bursts of all-out effort followed by short rest periods, Fartlek training (Swedish for "speed play") utilizes a more playful and adaptable approach. Here's how Fartlek benefits your ACFT run:

• Variable Intensity: Fartlek involves alternating periods of high-intensity effort (think faster than your usual running pace) with recovery periods at a comfortable, conversational pace. The duration and intensity of these intervals can vary based on your fitness level and fatigue.

• Improved Aerobic Capacity: Just like traditional interval training, Fartlek challenges your cardiovascular system by pushing you outside your comfort zone during high-intensity bursts. This repeated stress strengthens your heart and improves oxygen utilization, leading to better endurance, even after a workout.

• Mental Resilience Builder: Fartlek's less structured nature keeps your training session engaging and mentally stimulating. This can be particularly beneficial after a demanding ACFT routine, as it helps you stay focused and motivated during your run.

Beyond Running: Building Endurance with Diverse Activities

While running is king for the ACFT, incorporating other cardio exercises like cycling, elliptical training, and even short sprints can significantly benefit your ACFT run performance, even in a fatigued state. Here's a breakdown of their unique advantages:

• Cycling: As mentioned before, cycling provides a low-impact cardio workout, crucial for post-ACFT recovery. It also strengthens your leg muscles and improves cardiovascular health, both of which translate to better-running efficiency and endurance.

• Elliptical Training: Similar to cycling, the elliptical offers a low-impact cardio option that strengthens your leg muscles and improves cardiovascular health. It's a fantastic way to build endurance without putting excessive stress on your joints after a demanding workout.

• Sprints: Short bursts of high-intensity sprints (think 30-60 meters) can improve your neuromuscular efficiency and running power, even when fatigued. This translates to more powerful strides and faster times during your ACFT run.

Remember: The key is to strategically incorporate these activities into your training plan. Focus on Fartlek training for endurance development and consider cycling or elliptical training for recovery days. Short sprints can be added as a separate session or incorporated into your Fartlek routine.

By combining interval training strategies and diverse cardio exercises, you can build the endurance and strength needed to dominate the ACFT run, even after completing the entire test. So, lace up your shoes, warriors, and prepare to conquer the clock with a multifaceted training approach!

WOW- Workout Of the Week

Soldiers, the ACFT throws everything at you, testing both strength and endurance. You've crushed the push-ups and sit-ups, but the 2-mile run waits – and fatigue can be your enemy.

But fear not! This week's training plan is your secret weapon. We're unlocking the power of interval training, a science-backed approach to build endurance even after a tough workout. By strategically alternating high-intensity bursts with recovery periods, we'll push your limits and supercharge your running efficiency.

Green Bean 🥬

Day 1: Building Powerhouse Legs (Interval Warm-Up) 🦵 

• Air Squats: 3 x 15 reps (Warm-up)

• Walking Lunges with High Knees (Interval): 4 x 20 seconds work followed by 40 seconds walking recovery

• Box Jumps (modify to squat jumps if needed - Interval): 3 x 10 reps with 1 minute rest in between

• Glute Bridges: 3 x 15 reps (70% BW) Note: Weight reduction due to increased reps

Day 2: Upper Body Strength & Stability 💪 

• Incline Push-Ups (modify to regular push-ups if needed): 3 sets of max reps

• Renegade Rows (Interval): 4 x 10 reps per side with 30 seconds rest in between

• Mountain Climbers (maintain high knees): 4 x 30 seconds work followed by 30 seconds rest

• Side Plank with Hip Dips (Interval): 4 x 30 seconds per side with 30 seconds rest

Day 3: Core & Fartlek Frenzy 💧 

• 10-Minute Fartlek Run: Alternate between jogging at a comfortable pace and short bursts of faster running (20-40 seconds) throughout the run.

• Russian Twists with Medicine Ball (optional): 3 x 12 reps per side

• Hollow Body Hold with Leg Extensions (Interval): 4 x 10 seconds hold followed by 10 leg extensions per side with 40 seconds rest

Day 4: Lower Body Power & Agility 🏋️ 

• Lateral Shuffles with High Knees (Interval Warm-Up): 3 x 20 meters per direction with 30 seconds jog recovery (Warm-up)

• Squat Thrusts (Interval): 4 x 15 reps with 45 seconds rest

• Single-Leg Deadlifts with Dumbbells (30% BW per dumbbell): 3 x 10 reps per leg

Day 5: Upper Body Power & Burn (Circuit with Short Cardio Bursts) 💦 

• Jumping Jacks: 30 seconds work followed by 10 seconds rest

• Close-Grip Bench Press (modify to push-ups if needed): 3 x max reps (50% BW) Note: Weight reduction due to circuit format

• Jumping Pull-Ups (modify to regular pull-ups): 3 x max reps (Circuit with minimal rest)

• Medicine Ball Slams: 30 seconds work followed by 10 seconds rest

Range Ready 🥾

Day 1: Building Explosive Power (Short Rest Intervals) 🦵

• Power Cleans: (50-60% BW) 4 x 3 reps. Focus on explosively pulling the bar up to your chest, keeping your back straight and core engaged. Rest 45 seconds between sets.

• Box Squats with Jump (moderate weight): 3 x 6 reps. Descend with control, then explode upwards, jumping off the box before landing softly. Rest 1 minute between sets.

• Dumbbell Romanian Deadlifts (20-25% BW per dumbbell): 3 x 10 reps per leg. Maintain a flat back and engage your hamstrings throughout the movement. Rest 45 seconds between sets.

• Lateral Box Shuffles: 4 x 20 meters per direction with 30 seconds rest. Focus on explosive lateral movement and quick footwork. Rest 30 seconds between sets.

Day 2: Upper Body Strength & Stability (Minimal Rest) 💪 

• Close-Grip Bench Press (weighted vest/backpack optional): 4 x 6 reps. Focus on maintaining a tight core and driving the weight straight up. Rest 30 seconds between sets.

• Weighted Pull-Ups (weighted vest/backpack optional): 3 x max reps (modify to assisted pull-ups if needed). Rest 45 seconds between sets.

• Ring Rows: 3 x max reps. Maintain a straight line from head to heels throughout the movement. Rest 30 seconds between sets.

• Plank with Shoulder Taps: 3 x (30 seconds hold + alternating shoulder taps every 5 seconds). Maintain a strong core and engage your shoulders with each tap. Rest 45 seconds between sets.

Day 3: Core & Conditioning Blitz (Minimal Rest) 💧

• 15-Minute AMRAP (As Many Rounds As Possible): Perform 5 Burpees, 10 Squat Thrusts, and 15 Mountain Climbers per round. Complete as many rounds as possible in 15 minutes. Rest 2 minutes after completing the AMRAP.

• Hollow Body Hold with Leg Raises: 4 x (10 seconds hold + 5 reps per leg). Engage your core and lift your body into a "C" shape, extending one leg at a time with control. Rest 45 seconds between sets.

• Side Plank with Hip Dips: 3 x (30 seconds per side + 5 dips per side). Maintain a strong core and keep your hips square throughout the movement. Rest 45 seconds between sets.

Day 4: Power & Agility Drills (Limited Rest) 🏋️ 

• Medicine Ball Slams: 4 x 15 throws. Explosively slam the medicine ball overhead, engaging your core and legs for power. Rest 45 seconds between sets.

• Lateral Jumps Over Hurdles: 4 x 10 jumps per leg. Explosively jump over a low hurdle with each leg, maintaining a low center of gravity and quick footwork. Rest 1 minute between sets.

• Agility Ladder Drills: 3 sets of 30 seconds per drill. Perform drills like in-and-out shuffles, carioca, or high knees, focusing on quick changes of direction and sharp footwork. Rest 45 seconds between sets.

Day 5: Cardio & Recovery (Speed & Agility Focus) 💦

• 200-Meter Hill Sprints: 6 x 200m sprints uphill with 2-minute jog recovery downhill. Focus on explosive starts and maintaining good running form throughout the uphill climb.

• Cone Drills: 4 sets of 30 seconds per drill. Perform drills like shuttles, carioca, or high knees, focusing on quick changes of direction and sharp footwork. Rest 45 seconds between sets.

Battle Hardened ⛑️

Day 1: Building Granite Legs (Heavy Weights, Short Rest) 🦵

• Squats (80-90% BW): 5 sets of 5 reps. Focus on maintaining proper form and driving through your heels. Rest 2 minutes between sets.

• Bulgarian Split Squats (heavy weight - adjust based on single leg strength): 4 sets of 4 reps per leg. Descend with control and drive through your front heel to stand back up. Rest 1 minute between legs.

• Leg Press (moderate weight): 3 sets of 8 reps. Focus on controlled movement throughout the entire rep. Rest 1 minute between sets.

Day 2: Upper Body Onslaught (High Weight, Moderate Rest) 💪 

• Bench Press (70-80% BW): 3 sets of 6 reps. Maintain a tight core and drive the weight straight up. Rest 1.5 minutes between sets.

• Barbell Rows (heavy weight - adjust based on grip strength): 3 sets of 5 reps. Engage your back muscles and keep your core tight throughout the movement. Rest 1.5 minutes between sets.

• Overhead Press (60-70% BW): 3 sets of 8 reps. Press the weight overhead with control, maintaining a strong core. Rest 1 minute between sets.

Day 3: Core & Relentless Conditioning 💧

• 30-Minute AMRAP (As Many Rounds As Possible): Perform 10 Burpees, 15 Deadlifts (moderate weight), and 20 Mountain Climbers per round. Complete as many rounds as possible in 30 minutes. Rest 3 minutes after completing the AMRAP.

• Hanging Leg Raises: 4 x max reps (strict form). Maintain a straight body throughout the movement and engage your core to raise your legs. Rest 1 minute between sets.

• Ab Wheel Rollouts (with slow, controlled movement): 3 x max reps with a 3-second hold at the end of each rollout. Rest 1 minute between sets.

Day 4: Power & Agility Drills (Heavy Weights, Explosive Movements) 🏋️ 

• Power Snatches (heavy weight - focus on good form): 3 sets of 3 reps. Focus on explosively pulling the bar up to your shoulders, keeping your back straight and core engaged. Rest 2 minutes between sets.

• Box Jumps (heavy weight - adjust based on jumping ability): 4 sets of 3 reps. Explode upwards to land softly on top of the box. Rest 2 minutes between sets.

• Medicine Ball Rotational Slams (heavy weight): 3 sets of 10 throws per side. Engage your core to throw the medicine ball forcefully across your body. Rest 1 minute between sets.

Day 5: Cardio & Recovery (Speed & Stamina Focus) 💦

• 4 x 800 Meter Intervals: Run 800 meters at a hard pace (around 80% effort), followed by 2 minutes of recovery jog. Focus on maintaining good running form throughout the intervals.

• Active Stretching & Mobility Drills: 10-minute routine focusing on major muscle groups and improving flexibility.

WHY- Weakly Health Yields

Soldiers, let's face it – a weak run on the ACFT can sabotage all your hard work. But what if there was a way to boost your endurance, even after crushing push-ups and sit-ups? Enter the science of interval training, your secret weapon for conquering the 2-mile run.

Here's the deal: during exercise, your body relies on oxygen to convert fuel into energy. Your aerobic capacity is essentially the maximum amount of oxygen your body can utilize. The higher your aerobic capacity, the more efficiently your body processes oxygen, allowing you to sustain effort for longer durations.

Science backs this up! Interval training, with its bursts of high-intensity effort followed by recovery periods, pushes your cardiovascular system to its limits. This repeated stress strengthens your heart and lungs, increasing your body's ability to utilize oxygen. Now, imagine running that 2-mile stretch – you'll have more fuel readily available, translating to improved endurance and faster times, even when fatigued from the rest of the ACFT.

But interval training isn't your only weapon. Other endurance-focused activities like cycling, swimming, and even brisk walking also contribute to a stronger aerobic capacity. These exercises keep your heart rate elevated for extended periods, mimicking the demands of distance running. As your body adapts, it becomes more efficient at using oxygen, leading to increased stamina and endurance for all your physical tasks.

The benefits extend beyond the ACFT. A strong aerobic base translates to improved mental focus and concentration. Think about it – when you're not constantly gasping for air, you have more mental energy to dedicate to the task at hand, whether it's conquering a demanding mission or simply crushing a long workday.

So, lace up, warriors! By incorporating interval training and other endurance exercises into your routine, you'll not only conquer the ACFT run, but also unlock a whole new level of physical and mental resilience.

Gear Up for the Mind: Mental Toughness for ACFT Day

You've built the endurance, now forge the mental edge! Next week, we delve into Mental Toughness: Building Grit for ACFT Day. Learn strategies to conquer self-doubt and crush the ACFT, both physically and mentally.