{"product_id":"army-acft-prep-4-week-program","title":"Army AFT Prep (4 Week Program)","description":"\u003ch3\u003eThe Army test is the only PT test with a barbell in it. Train it that way.\u003c\/h3\u003e\n\n\u003cp\u003eMost fitness-test programs hand you pushups and a run. The Army's does not work like that — a 340 lb deadlift and a 12 m power throw are scored events, and no amount of calisthenics will produce them. This is the one four-week workbook in the line that carries full barbell periodization, because the test demands it.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eEvery scored event trained deliberately:\u003c\/strong\u003e the 2-mile run, hand-release pushups, the plank, the three-rep-max trap bar deadlift, the standing power throw, and the sprint-drag-carry.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA dedicated sprint-drag-carry day\u003c\/strong\u003e built on 300 yd shuttle protocol with a calculated target time, plus accessory work for the positions the event actually punishes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBarbell progression\u003c\/strong\u003e on squat, bench, deadlift or trap bar, and overhead press — ramping sets into working volume, peaking in week three with an AMRAP that recalculates your max, deloading in week four.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA full pace table\u003c\/strong\u003e from your 2-mile time, out to marathon distance, with treadmill speed and grade conversions.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCalisthenic volume calculated from your tested maxes\u003c\/strong\u003e — pullups, dips, toes-to-bar, situps and burpees over the bar, all sized to you.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe standards printed for men and women:\u003c\/strong\u003e 2-mile under 13:30 \/ 15:00, 57+ \/ 50+ hand-release pushups, 3:30+ plank, 330 lb \/ 210 lb trap bar deadlift for a triple, 12 m \/ 8 m power throw, sprint-drag-carry under 1:29 \/ 1:55, 15+ \/ 8+ pullups.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA movement library\u003c\/strong\u003e with demos for every lift and event, including the sprint-drag-carry itself.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eSoldiers with a record test on the calendar who want a score, not a survival. Especially useful if the deadlift or the power throw is the event costing you points — those are strength problems, and this program treats them as such.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 5 days per week · build, peak, deload\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, trap bar, pullup bar, dip station, sled or equivalent, measured route\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681131344192,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/Army.jpg?v=1721765802","url":"https:\/\/www.runliftperform.com\/products\/army-acft-prep-4-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}