Part 2: Train for Tactical Athleticism, Not the ACFT

In part 1, I explained why training for the ACFT is a colossal waste of time if your goal is to become the most physically capable soldier you can be. In part 2, I’m going to discuss the three energy systems that fuel all fitness requirements for high level soldiering. When you focus on improving your overall fitness capabilities, you’ll be better suited to thrive not only on the job, but also in the physical tests you’re given to spot-check your training habits (the ACFT).

Training to be a Better Tactical Athlete

On-the-job fitness requirements for a tactical athlete are unique in that they need to be capable of operating in mission sets taking place in many different environments. At some levels, soldiers will face scenarios in which fitness or lack thereof may be the difference between life or death. As such, training for a tactical athlete must be well rounded and taken seriously—the goal is to be a jack of all trades, master of none. In other words, physical training should be geared towards achieving above average—not elite—performance within the following disciplines:

• Full Body Absolute Strength:
• Gym lifting numbers
• Hypertrophy:
• Well-developed and balanced musculature
• Relative Strength:
• Strength to bodyweight ratio
• Power:
• Rate of force development, or speed x strength
• Strength-Endurance:
• Light weight, higher repetitions
• Long-duration static holds (plank, dead hang, low carry)
• Running/rucking leg muscle endurance
• Mid to Long Distance Endurance (Time Trial):
• 2-5 mile running
• Up to 12-mile rucking specific
• Long Endurance (Non-Timed):
• Walking at a moderate to slow pace with a ruck and/or kit for long durations without a specific time cap
• Anaerobic Endurance:
• Submaximal but intense conditioning lasting ~15 seconds to 3 minutes
• Ability to repetitively display submaximal strength
• Agility:
• Ability to react rapidly to a scenario and change direction
• Coordination/Proprioception:
• Ability to control body in space and be keenly aware of limbs and body position
• Mobility:
• Ability to display strength and control, pain-free, throughout the entirety of all basic ranges of motion for all joints.
• Durability:
• Resilience to the rigors of physical exertion
• Ability to withstand physical training and physically demanding training and real-world missions

ACFT; Good, But Not Enough

While the ACFT addresses some of the disciplines on this list to an extent, it’s not all encompassing. For example, if you can hex bar deadlift 340 lbs for reps with ease but you weigh 250 lbs and can’t do 5 bodyweight pull ups and run 2 miles in 16:00, your relative strength and aerobic endurance are glaring weaknesses.

If you can run a 12:00 2 mile and finish the SDC in 1:20, but your deadlift tops out at 270 and you can only throw the ball 8 meters, your strength and power are lacking.

Even if you train specifically for the ACFT and walk away with a 600 (which is ironically unlikely), you may still lack effectiveness on the battlefield because a mere six movements can't possibly fully encompass all physical capabilities required for well-roundedness.

Simplifying The Complex

I understand that the above list may seem overwhelming at first glance, and if trainees needed to dedicate time to training all of these capabilities individually, it would prove to be an exercise in futility. Fortunately, however, many of the disciplines overlap with one another. 

For example, doing sets of 5 full range of motion back squats close to failure will enhance strength, coordination, mobility, hypertrophy, and power (and touch on some others). Doing a 25 minute tempo run will improve mid-distance running aerobic endurance, anaerobic endurance, leg muscle endurance, durability, and coordination/proprioception.

But to simplify even further, we can break training down into the development of the three energy systems, allowing us to narrow our focus and encompass the vast majority of the above physical adaptations. (Coordination and mobility, both of which have non-trivial genetic components, may need their own dedicated training in some contexts.) Finally, I want to reiterate that you don’t need to train to be an elite performer in any of them. A tactical athlete’s training goals should be to address glaring weaknesses AND avoid becoming too “one-dimensional”.

Don’t Be THAT Guy

We’ve all seen the super strong guy who can’t run, the super fast guy who can’t squat with his bodyweight on the bar, or the guy who runs well, lifts a lot, but is injury prone any time he has to recruit agility or power. But perhaps the most perplexing among all of them is the guy who’s in tip top shape across the board but severely lacks the wherewithal, coordination and proprioception required to perform on the job. I call this avatar the “Gym Warrior”, which is common among sport athletes but also exists in higher levels of the military. These examples highlight the consequences of being front-sight focused on your strengths and the things you enjoy, rather than prioritizing well-rounded training to rectify your weaknesses.

To develop fitness across multiple domains, you’ll need to spend time training all three energy systems. Next, I’ll provide a breakdown of each one, along with some examples of how to prioritize them in training.

The Energy Systems

*Terminology: Adenosine Triphosphate (ATP) is the primary molecule responsible for providing energy for all forms of physical exercise. Throughout the following discussion, I will refer to it simply as ATP. Each energy system produces ATP through different mechanisms, which will be discussed below.

1. ATP-PC (Phosphocreatine) System

• Mechanism: Primarily relies on phosphocreatine stores inside the muscles to produce ATP.
• Characteristics:
• Capable of high power output
• Very low endurance
• Predominantly recruits type 2 fast-twitch muscle fibers (specifically type 2b)
• Effective for producing force for 10-15 seconds
• Examples:
• 1RM back squat
• 40-yard dash
• 1RM power clean
• Max height vertical jump
• Max effort medicine ball toss
• ACFT Test:
• Deadlift
• Standing Power Throw

2. Glycolytic (Lactic) Energy System

• Mechanism: Primarily relies on glycolysis—using stored or circulating glucose from carbohydrates—to produce ATP.
• Characteristics:
• Higher endurance than ATP-PC system
• Less powerful than ATP-PC system
• Capable of providing ATP for 15 seconds to ~2-3 minutes
• Recruits a combination of type 2 (specifically type 2a) and type 1 (slow-twitch) muscle fibers
• Examples:
• A 600 meter run time trial
• 500-meter row time trial
• A set of 12-15 back squats close to failure
• Max calorie 2-minute airbike sprint
• ACFT Test:
• Sprint-Drag-Carry
• Hand release pushups
• 2-mile run

3. Oxidative (Aerobic) Energy System

• Mechanism: Capable of sustaining long, low-intensity, continuous efforts at a lower power output, even in the absence of glucose.
• Characteristics:
• Relies on fat oxidation (from stored body fat) as well as circulating glucose and stored glycogen to produce ATP
• Predominantly recruits type 1 slow-twitch muscle fibers
• Examples:
• 90-minute run at an easy-moderate pace (conversational effort or ~60-70% of max heart rate)
• 6-mile ruck at a steady walking pace
• 50 mile steady state bike ride
• 50K ultramarathon
• ACFT Test:
• Overall performance and recovery between events
• Sprint-Drag-Carry
• Hand release pushups
• 2-mile run

Note: These tests are not purely aerobic, but they do require a robust aerobic system to perform well on. 

Practical Application

Now that we’ve broken down each energy system, let’s discuss practical applications. Although it may seem complicated, most generally well structured training plans allow an athlete to develop and improve all three. 

Exceptions include specific athletes training for specific performance improvements. For example, a marathon runner’s plan may heavily favor the oxidative and glycolytic energy systems and touch far less on ATP-PC. Conversely, an olympic lifter may rarely bias the oxidative energy system, occasionally bias the glycolytic (accessory work), and predominantly favor the ATP-PC energy system. 

But as stated, tactical athletes aren’t one trick ponies. They may need to adopt the training habits of an olympic lifter one day, a marathon runner the next, and an 800 meter track & field athlete the next. This concept is often overcomplicated by many coaches and trainees. In fact, up until relatively recently, many held the belief that concurrent or “hybrid” training was a path to minimal gains (or even regression). However, it doesn’t have to be this way. Below is an overview of simple ways to train each energy system, along with practical examples of how to fit them into your training week.

ATP-PC System

Note: This system needs to be trained MOST frequently but with the LEAST volume because it’s the fastest of the three to regress but arguably the easiest (based on % of time trained) to maintain. A little bit goes a long way; touching on it every 4-5 days (for simplicity’s sake, 2x/week) is sufficient for maintenance, but it can also be trained more frequently depending on your current goals.

Training Plan Components:

• Speed/Power Work: All done at max effort for ~3-6 sets in the 1-5 rep range, with ~2-5 minute rest periods:
• Jumps (box jumps, vertical jumps, etc.)
• Medicine ball throws
• Olympic lifts or variations (snatch, power cleans, clean & jerk, etc.)
• Short (<100m) sprints (flat, hill, sled/prowler)
• Light/unweighted sled sprints
• Short (<15 second) airbike sprints
• Lifting: Compared to the above speed/power work, lifting may occasionally call for more sets (usually 3-5, but as many as 8-10), and may require longer rest periods for stronger lifters, especially for lower body (5+ minutes):
• Heavy double (9+ RPE or 90+% 1RM) back squat
• 1RM deadlift
• 3RM bench press
• *Banded dynamic effort squat/bench/deadlift

*depending on the intent of the session, dynamic effort work may be done w/ shorter rest (EMOM, E2MOM, 1-2 min rest).

Example Training Week:

• Monday (lower body strength day)
• Pre main lift: 5x3 max effort box jumps with 3 minutes between sets
• Main lift: 3x2 back squat at 89-92% 1RM or RPE 9
• Tuesday (upper body strength day)
• Pre main lift: 5x5 jumping pushups (max height)
• Main lift: 3x2 bench press at 89-92% 1RM or RPE 9
• Thursday (upper hypertrophy day)
• Pre lift: 3x5 max effort medicine ball chest pass 
• 3x2 each side ½ kneeling medicine ball lateral toss 
• Friday (lower body power/hypertrophy day)
• Pre lift: 3x3 medicine ball squat toss (max height)
• 3x3 max effort light loaded trap bar vertical jumps 
• Post lift or second session: 8x10 seconds max effort airbike sprints (rest 2-3:00 between sprints)

To be clear, this is more than you need to do throughout the week as a tactical athlete with general fitness goals (you could cut this in half or even by ⅔ and it would still suffice), but it’s also a reasonable example of how simple it is. While all of the above will induce varying levels of fatigue, it’s manageable in the context of a sound overall training plan and good recovery habits. Most methods require relatively little skill and are easily scalable.

Translation to On-the-Job Performance:

• Kicking down doors (everyone’s favorite, but sadly this occurs almost never)
• Picking up a wounded teammate to carry behind cover
• Sprinting in full battle rattle to a position of cover 50 yards away
• Jumping onto a higher surface
• Lifting a large object off a teammate

Glycolytic System

Glycolytic training is usually overlapped with oxidative, other than for very specific cases. Most people think the only way to develop this energy system is to do painful repeat/interval workouts, but in reality, a bodybuilding/hypertrophy session requires glycolysis for optimal performance.

Training Week:

• Monday (post main strength movements)
• Accessories: Hamstring curl, walking lunges for 3x12-15 close to failure
• Conditioning: 6x400m repeats at goal 2-mile pace (1:1 to 1:2 work:rest)
• Wednesday
• 20-minute tempo run
• Thursday & Friday
• Upper/lower body hypertrophy work in the 10-15 rep range

Translation to On-the-Job Performance:

• Muscle mass as a precursor to strength
• Running to break contact or flank an enemy position
• Dragging or carrying a teammate longer distances to cover
• Looking the part (not typically taken seriously, but appearance DOES matter in many ways)

Oxidative/Aerobic System

Oxidative/aerobic encompasses recovery throughout the whole training block. Recovery from session to session and from set to set within a session is an aerobically driven process. Targeted aerobic training includes longer, sustained efforts at a low to moderate intensity.

Training Week:

• Monday
• 6x400m repeats will involve a combination of aerobic and glycolytic energy systems
• Wednesday
• A tempo run combines aerobic and glycolytic energy systems
• A 10-12 minute warmup and cooldown easy run will also contribute to aerobic development
• Thursday & Friday
• The general aerobic component of set to set recovery from hypertrophy work
• Friday Post Training: A 30-40 minute session of low/non-impact conditioning, continuous strongman work, or an easy run
• Saturday
• 90-minute long distance steady state run or ruck at a moderate to low intensity

Translation to On-the-Job Performance:

• Overall physical and mental HEALTH. Often overlooked components, a healthy aerobic system and psychology both underpin many aspects of your capability as a soldier
• Long dismounted (on foot) infiltration
• Longer bold flanking maneuvers and breaking contact
• Carrying a litter for prolonged periods of time
• Climbing a mountain in full combat load
• Holding onto something to avoid falling for long periods (e.g. a rope or caving ladder)
• Ability to sustain and repeatedly recruit the 2 other energy systems
• Recovery between missions, training events, and physical training
• Setting the example as a high performer in team/unit PT events
• Objective sign of self-discipline towards training

Weekly High/Low

Although not required, to further optimize your development of each energy system, it can be beneficial to focus on only one or 2 per training day, rather than attempt to train all 3 every day. For example, instead of hitting short sprints (ATP-PC), hypertrophy work (glycolytic) AND a long run (oxidative) in the same session or on the same day, dividing them into separate days typically allows for even better development of each system because it supports recovery. In other words, while you’re training the ATP-PC system, you can be recovering from yesterday’s aerobic work, and vice versa. I personally like to implement a “weekly high/low” approach—a-la the great Charlie Francis—for most of my programs. Here’s a general overview of what this can look like:

Monday (high intensity, lower volume)

• Gym: Lower body ATP-PC
• Conditioning: Glycolytic conditioning

Tuesday (high intensity, lower volume)

• Gym: Upper body ATP-PC & glycolytic (accessories)
• Conditioning: None or easy oxidative

Wednesday (moderate to high intensity, moderate volume)

• Conditioning: Glycolytic/oxidative conditioning (e.g., tempo work)

Thursday (lower intensity, higher volume)

• Gym: Upper body glycolytic (hypertrophy work)
• Conditioning: None or easy oxidative

Friday (mostly lower intensity, higher volume)

• Gym: Lower body brief ATP-PC (jumps), primarily glycolytic (hypertrophy work)
• Conditioning: Oxidative/glycolytic (metcon, strongman work)

Saturday (low intensity, high volume)

• Conditioning: Oxidative (long run, ruck, other conditioning)

Sunday

• Rest

As depicted, the week starts with mostly higher intensity, lower volume work, shifts towards more moderate intensity, moderate volume mid-week, and culminates with higher volume, lower intensity work. Aka, a “weekly high-low”. 

Having seen this example, it’s important to remember 2 things: 

1. This is purely an example to show a single approach, it’s not gospel. 
2. A single training week means little to nothing in the grand scheme of things. Your whole training block/training program is what matters most. But it all starts with a training week template.

Nuances

This is admittedly a non-comprehensive overview of what it looks like to maximize your fitness levels as a soldier. There are plenty more nuances and considerations when it comes to training. The two I want to briefly touch on are genetics and periodization:

Genetics play a much bigger role in fitness than many people are aware of or willing to acknowledge. Identifying your genetic propensity toward certain fitness adaptations is an important step. Structuring your training to maintain your strengths and improve your weaknesses is an art form. For example, if you’re a former D1 linebacker, focusing solely on getting stronger and more jacked might not be the best approach. This avatar is likely strength and power (ATP-PC) dominant and may struggle with longer aerobic work. Conversely, if you’re naturally lean and excel at running, you may benefit from more strength and power work, even if it means small sacrifices in your run times. Optimally speaking, no two training plans should look identical.

Periodization involves dividing your training into blocks, phases, or mesocycles based on your current priorities. For instance, a Q course student who struggles with strength and power but runs well might prioritize gym strength work while maintaining his running abilities. On the other hand, a current Green Beret aiming for Delta Force Selection who excels in strength but struggles with running and rucking may need to temporarily cut back on lifting to focus more on endurance. It’s typically easier to focus on building 1-2 energy systems at a time while maintaining the other(s). The great thing about training is that you can always adjust your focus to support your current goals.

Wrapping It Up

Hopefully this provides you with an idea of what it looks like to train for the job, rather than just training for the event. If you’re consistent with your training and able to dedicate time to developing all three energy systems throughout most of your training, you’ll be far more capable as a soldier and more likely to perform better on the ACFT when it comes around. Remember, a well-rounded fitness regimen not only prepares you for tests but also enhances your overall operational effectiveness and resilience in demanding situations.