AFM Supplement - Combat Fitness Program (Short)

Army Fitness Manual Supplement: Combat Fitness Program

B-GL-382-003/PT-Z01 2-1

2CHAPTER 2 COMBAT FITNESS PROGRAM SCHEDULES

201. OVERVIEW

1. There are two schedules provided in this chapter. The first is the actual Combat Fitness program (CFP) schedule. The second is simply a template from which the 9-week program was developed and the user can develop future programs. Both schedules are based on a 5:2 work days to rest days schedule, with days 1 to 5 being Monday to Friday and days 6 and 7 being the weekend. Every third week is also a Test and Technique week, which is meant to provide a natural unloading week where workouts still take place, but there is a greater focus on technique and less focus on intensity (with the exception of the tests).

202. WARM-UP

1. The first two parts of the warm-up should last approximately 10 minutes. The first three to five minutes should include a general warm-up consisting of a light aerobic activity using large muscle groups (e.g., jogging, marching, and cycling). The stretching component should last approximately five minutes and should include more dynamic exercises moving through full ranges of motion. These dynamic exercises can include such exercises as air squats, push-ups, or sit-ups. The third and final part of the warm-up should include specific exercises that incorporate many of the movements for that workout. The length of this last portion may be shorter or longer depending upon the number of exercises in that days workout. The specific warm-up should include stick work (i.e., use of a broomstick, medicine ball, but no weight) using a variety of the following exercises:

a. squat (air and front);

b. dead lift;

c. push press;

d. push jerk;

e. over head squats;

f. clean; and

g. snatch.

203. THE CFP 9-WEEK SCHEDULE WITH WORKOUTS

1. The 9-week CFP is very user friendly. The workouts for each day are clearly outlined in the schedule below. Descriptions for many of the exercises in this program can be found in Chapter 3 of this manual. The program is based upon the principles outlined in Chapter 1. Beyond these principles, there are specific things to be considered when following the CFP:

2. Some of the exercises have an asterisk (*) beside them. The asterisk identifies those exercises that require attention when determining the appropriate load (i.e., weight) to be used.


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For less experienced people, it is strongly recommended that a lighter weight be used as per the guidelines on scalability in Chapter 1.

3. For technique days in the Test and Technique weeks, these workouts require a large number of repetitions with very low weight. Although the technique days are intended for unloading, great improvements in fitness and technique can be made during these workouts. These technique days are also helpful in a group setting to allow for time to learn new exercises for the upcoming workouts in the program. As a result, the technique workouts are critical to the success and gains within the CFP.

4. For test days in the Test and Technique weeks, it is a good idea to keep a record of personal scores so that improvements in fitness can be monitored throughout the program.

Week 1 Monday Tuesday Wednesday Thursday Friday

TEST AND TECHNIQUE WEEK

Technique:

Squat

Front Squat

Test:

2.4 km Run

Technique:

Dead Lift

Test:

Cindy

In 20 minutes complete as many rounds as possible of:

5 Pull-ups

10 Push-ups

15 Air Squat

Technique:

Press

Push Press

Thrusters

Test:

Running Fran

Complete 3 rounds for time of:

400 m Run

15 Thrusters *

15 Pull-ups


TRAINING WEEK

5 km Run Ivan


12 Push Press *

10 Pull-ups

Carla


15 Dead Lift *

400 m Run

15 Sit-ups

Camille


600 m Run

5 Times:

(5 Pull-ups

10 Push-ups

15 Air Squats)

Shoulder Press* 3-3-3-3-3


TRAINING WEEK

Angie

Complete the following for time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats


50 Ball Squats (holding medicine ball)

600 m Run

Technique:

Swing

Workout:

Helen

Complete 3 rounds for time for:

400 m Run

Technique:

Overhead Squat

Workout:

Complete as many as possible in one set of:

Sit-ups

6 km Weight Load March

Combat Fitness Program Schedules

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21 Swings*

12 Pull-ups


TRAINING WEEK

Dead Lift* 3-3-3-3-3


400 m Run

21 Burpees

21 Pull-ups

Gagetown


400 m Run

21 Thrusters*

30 Pull-ups

800 m Run

30 Pull-ups

21 Thrusters*

400 m Run


3 rounds of:

10 Shoulder Press using Ruck Sack

Technique:

Hand Stand

Ring Dips

L-Sit



Technique:

Push Jerk

Technique:

Ball Clean

Clean

Technique:

Kipping Pull-up

Test:

Cindy


5 Pull-ups

10 Push-ups

15 Air Squat

Technique:

Snatch

Test:

Max Dead Lift


TRAINING WEEK

5 km

Weight Load March


15 Clean and Jerk*

20 Sit-ups

12 Clean and Jerk*

30 Sit-ups

9 Clean and Jerk*

50 Sit-ups

Kelly


400 m Run

30 Box Jumps*

30 Wall Ball*

Box height 70 centimetres

Ball type medicine ball

Ball target 3 m

With continuously running clock complete:

1 Pull-up 1st minute

2 Pull-ups 2nd minute

3 Pull-ups 3rd minute

continuing as long as possible.

For time:

400 m Run

Power Clean* 3-3-3

Front Squat* 3-3-3

Push Jerk* 3-3-3


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TRAINING WEEK

Technique:

Handstand Push-up

Workout:


15 Handstand Push-ups

3 L Pull-ups


6 L Pull-ups


9 L Pull-ups


12 L Pull-ups


15 L Pull-ups


400 m Run

15 Cleans*

Technique:

Muscle-up

Fran

Complete 3 rounds, for time, with reps being 21, 15 and 9, of:

Thrusters*

Pull-ups

10 km Run


TRAINING WEEK

Dead Lift 5-5-5-5-5


3 sets to failure of:

Pull-ups with ruck sack on back*


200 m Run

12 Snatch*

10 Ring Dips


1 km Run

15 Shoulder Press*

15 Push Press*

15 Push Jerk*

1 km Run

If possible use same load for all three presses

Technique:

Kipping Pull-ups

L-sit

Handstands



Test:

2.4 km Run

Technique:

Snatch

Test:

Max Dead Lift

Technique:

Handstands

Muscle-ups

Test:

Running Fran


400 m Run

15 Thrusters *

15 Pull-ups

Combat Fitness Program Schedules

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204. THE CFP 13-WEEK SCHEDULE TEMPLATE

1. The purpose of the template below is to provide guidelines for the development of future CFPs. This template is as flexible as a good fitness program would allow for flexibility to avoid burnout and overuse injuries. The template is a helpful tool when building new programs because it identifies which modalities (G, W, and M) and in what form (singlet, couplet, or triplet) the workout could follow for a given day within the program. When filling in the workouts, it is recommended that the Program Safety and Prescription Principles section in Chapter 1 be followed. This will ensure that any program that is developed from this template results in fitness gains, while at the same time minimizes injuries.

205. 13-WEEK PROGRAM TEMPLATE

Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday


G W M G W OFF OFF


TRAINING WEEK M GW MGW MG W OFF OFF


TRAINING WEEK G WM GWM GW M OFF OFF


TRAINING WEEK W MG WMG WM G OFF OFF


TEST AND TECHNIQUEWEEK

G W M G W OFF OFF






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G W M G W OFF OFF









G W M G W OFF OFF

AFM Supplement - Combat Fitness Program (Short)

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