12-Week ACFT Training Plan (2026)

This periodized plan targets all six ACFT events. Adjust volume if you are new to lifting or returning from profile.

Weekly structure (summary)

• Monday: Deadlift strength + accessory
• Tuesday: Run intervals + core (plank)
• Wednesday: Power throw + HRP volume
• Thursday: Easy run + mobility
• Friday: SDC practice + push-ups
• Saturday: Optional mock event or ruck
• Sunday: Rest

Phase 1 (Weeks 1–4): Base

Focus on movement quality, 3×5 deadlift progression, plank holds adding 15 seconds weekly, and 2-mile easy pace runs.

Phase 2 (Weeks 5–8): Build

Increase deadlift intensity, add SPT throws twice weekly, EMOM push-ups, and 400m repeats for SDC conditioning.

Phase 3 (Weeks 9–11): Peak

Full mock ACFT every 10 days. Track scores in the live ACFT calculator and adjust weak events.

Phase 4 (Week 12): Taper

Reduce volume 40%, maintain intensity, sleep 7+ hours, and test fresh.

Calculate your baseline score before Week 1 and again at Week 6.