Building a yearlong training cycle for the Army's ACFT.

 

    Building on previous two posts that outlined in detail various phases of training and how to manipulate training variables in order to sustain success. For this example, we are using the Army's ACFT as an outline to determine phases of training. 

Month	Season	Phase	Microcycle	Intensity/Volume	Load
Jan	Off-season	Specific Preparatory	Basic Strength	Moderate to High	2-6 Sets 2-6 Reps 80%-95% 1RM
Feb	Preseason	First Transition	Strength	Low to Very high	2-5 Sets 2-6 Reps 80%-95% 1RM
March	Preseason	Pre-Competitive	Power	Low to Very high	2-5 Sets 2-5 Reps 30%-85% 1RM
April	Competitive	In Season	Peaking	High Intensity/Low Volume	1-3 Sets 1-3 Reps 50%-93% 1RM
May	Active Recovery	Post Season	N/A	Low to Moderate	Recreational activities
June	Off-season	General Prep	Hypertrophy	Low to Moderate	3-6 Sets 8-12 Reps 75%-85% 1RM
July	Off-Season	Specific Prep	Basic Strength	Moderate to High	2-6 Sets 2-6 Reps 80%-95% 1RM
Aug	Preseason	Pre-Competitive	Strength	Low to Very high	2-5 Sets 2-6 Reps 80%-95% 1RM
September	Preseason	Pre-Competitive	Power	Low to Very high	2-5 Sets 2-5 Reps 30%-85% 1RM
October	Competitive	In Season	Peaking	High Intensity/Low Volume	1-3 Sets 1-3 Reps 50%-93% 1RM
November	Active Recovery	Post Season	N/A	Low to Moderate	Recreational activities
December	Off-season	General Prep	Hypertrophy	Low to Moderate	3-6 Sets 8-12 Reps 75%-85% 1RM

    Keep in mind that this is a very basic outline in terms of training. Actual training microcycles would entail more detail pertaining towards the training day. Variables within each training day do exist and microcycles may vary depending on individual needs conducted through assessments performed during the ACFT. ACFT results dictate training focus. For example, a weaker deadlift would mean more focus on hypertrophy to escalate results for the deadlift. Traditional or Undulating may be used depending on fitness levels during microcycles. Also, these are resistance training outline that plyometrics, change of direction and aerobic training is left out to ensure simplistic outline. Additionally, ACFT's may change for location purposes. In the event ACFT is shifted to the left or right then microcycles would shift accordingly.