Detailed educational fitness plan
4-week AFT preparation plan.
Progress strength, hand-release push-ups, sprint-drag-carry conditioning, plank endurance, and two-mile run pacing with four structured sessions each week.
4 progressive weeks
Weekly training schedule.
Foundation
Progress gradually while giving extra attention to all five AFT events.
Day 145–60 minutes
Deadlift strength + trunk stability
- Warm up 8–10 minutes with easy movement, hip hinges, lunges, and light bracing practice.
- Hex-bar deadlift: 2 sets of 5 controlled repetitions at a comfortable technique-focused load.
- Split squat or step-up: 2 sets of 8 repetitions per side.
- Front plank: 3 controlled holds, stopping before form breaks.
- Cool down with 5 minutes of easy walking and gentle mobility.
Day 235–50 minutes
Run intervals + hand-release push-ups
- Warm up with 8 minutes of easy walking or jogging plus relaxed running drills.
- 4 × 2-minute controlled-fast intervals with 2 minutes easy movement between efforts.
- Hand-release push-ups: 2 sets at about half of your current safe maximum; keep every repetition clean.
- Easy walk or jog for 8–10 minutes, then record interval consistency.
Day 320–35 minutes
Recovery and movement quality
- 20 minutes of easy conversational walking, cycling, or swimming.
- Complete 2 relaxed rounds of bird dogs, side planks, glute bridges, and calf raises.
- Finish with comfortable ankle, hip, upper-back, and shoulder mobility.
Day 445–60 minutes
Sprint-drag-carry skills + steady running
- Warm up thoroughly with easy movement, lateral steps, and short relaxed accelerations.
- 2 rounds: 25 m sprint, controlled backward drag or resistance substitute, lateral shuffle, loaded carry, then 25 m sprint.
- Rest 3–4 minutes between rounds so technique and direction changes remain controlled.
- Finish with 20 minutes of easy-to-steady running; keep a pace you could repeat.
- Record times only when the setup, surface, equipment, and supervision are safe.
Build
Progress gradually while giving extra attention to all five AFT events.
Day 145–60 minutes
Deadlift strength + trunk stability
- Warm up 8–10 minutes with easy movement, hip hinges, lunges, and light bracing practice.
- Hex-bar deadlift: 2 sets of 5 controlled repetitions at a comfortable technique-focused load.
- Split squat or step-up: 2 sets of 8 repetitions per side.
- Front plank: 3 controlled holds, stopping before form breaks.
- Cool down with 5 minutes of easy walking and gentle mobility.
Day 235–50 minutes
Run intervals + hand-release push-ups
- Warm up with 8 minutes of easy walking or jogging plus relaxed running drills.
- 4 × 2-minute controlled-fast intervals with 2 minutes easy movement between efforts.
- Hand-release push-ups: 2 sets at about half of your current safe maximum; keep every repetition clean.
- Easy walk or jog for 8–10 minutes, then record interval consistency.
Day 320–35 minutes
Recovery and movement quality
- 22 minutes of easy conversational walking, cycling, or swimming.
- Complete 2 relaxed rounds of bird dogs, side planks, glute bridges, and calf raises.
- Finish with comfortable ankle, hip, upper-back, and shoulder mobility.
Day 445–60 minutes
Sprint-drag-carry skills + steady running
- Warm up thoroughly with easy movement, lateral steps, and short relaxed accelerations.
- 2 rounds: 25 m sprint, controlled backward drag or resistance substitute, lateral shuffle, loaded carry, then 25 m sprint.
- Rest 3–4 minutes between rounds so technique and direction changes remain controlled.
- Finish with 22 minutes of easy-to-steady running; keep a pace you could repeat.
- Record times only when the setup, surface, equipment, and supervision are safe.
AFT-specific practice
Progress gradually while giving extra attention to all five AFT events.
Day 145–60 minutes
Deadlift strength + trunk stability
- Warm up 8–10 minutes with easy movement, hip hinges, lunges, and light bracing practice.
- Hex-bar deadlift: 2 sets of 5 controlled repetitions at a comfortable technique-focused load.
- Split squat or step-up: 2 sets of 8 repetitions per side.
- Front plank: 3 controlled holds, stopping before form breaks.
- Cool down with 5 minutes of easy walking and gentle mobility.
Day 235–50 minutes
Run intervals + hand-release push-ups
- Warm up with 8 minutes of easy walking or jogging plus relaxed running drills.
- 5 × 2-minute controlled-fast intervals with 2 minutes easy movement between efforts.
- Hand-release push-ups: 2 sets at about half of your current safe maximum; keep every repetition clean.
- Easy walk or jog for 8–10 minutes, then record interval consistency.
Day 320–35 minutes
Recovery and movement quality
- 24 minutes of easy conversational walking, cycling, or swimming.
- Complete 2 relaxed rounds of bird dogs, side planks, glute bridges, and calf raises.
- Finish with comfortable ankle, hip, upper-back, and shoulder mobility.
Day 445–60 minutes
Sprint-drag-carry skills + steady running
- Warm up thoroughly with easy movement, lateral steps, and short relaxed accelerations.
- 2 rounds: 25 m sprint, controlled backward drag or resistance substitute, lateral shuffle, loaded carry, then 25 m sprint.
- Rest 3–4 minutes between rounds so technique and direction changes remain controlled.
- Finish with 24 minutes of easy-to-steady running; keep a pace you could repeat.
- Record times only when the setup, surface, equipment, and supervision are safe.
Taper and reassess
Reduce fatigue, rehearse clean technique, and repeat milestones after recovery.
Day 145–60 minutes
Deadlift strength + trunk stability
- Warm up 8–10 minutes with easy movement, hip hinges, lunges, and light bracing practice.
- Hex-bar deadlift: 2 sets of 5 controlled repetitions at a comfortable technique-focused load.
- Split squat or step-up: 2 sets of 8 repetitions per side.
- Front plank: 3 controlled holds, stopping before form breaks.
- Cool down with 5 minutes of easy walking and gentle mobility.
Day 235–50 minutes
Run intervals + hand-release push-ups
- Warm up with 8 minutes of easy walking or jogging plus relaxed running drills.
- 3 × 2-minute controlled-fast intervals with 2 minutes easy movement between efforts.
- Hand-release push-ups: 2 sets at about half of your current safe maximum; keep every repetition clean.
- Easy walk or jog for 8–10 minutes, then record interval consistency.
Day 320–35 minutes
Recovery and movement quality
- 20 minutes of easy conversational walking, cycling, or swimming.
- Complete 2 relaxed rounds of bird dogs, side planks, glute bridges, and calf raises.
- Finish with comfortable ankle, hip, upper-back, and shoulder mobility.
Day 445–60 minutes
Sprint-drag-carry skills + steady running
- Warm up thoroughly with easy movement, lateral steps, and short relaxed accelerations.
- 2 rounds: 25 m sprint, controlled backward drag or resistance substitute, lateral shuffle, loaded carry, then 25 m sprint.
- Rest 3–4 minutes between rounds so technique and direction changes remain controlled.
- Finish with 20 minutes of easy-to-steady running; keep a pace you could repeat.
- Record times only when the setup, surface, equipment, and supervision are safe.
Compare another preparation timeline.
More time generally allows smaller, more gradual changes. Select the plan that fits your current activity level, recovery, and available preparation window.