Physical
Readiness
Team PT at 0530 — three days a week. Built around AFT standards, unit cohesion, and the belief that a physically strong soldier is a mentally strong leader.
0530
Formation Time (Mon/Wed/Fri)
3×
Weekly PT Sessions
2×
Monthly Ruck Marches
Weekly Plan
The Weekly
Battle Rhythm
All sessions are team-based. No one gets left behind. Leaders at the front, Soldiers push through together.
MondayStrength
Warmup — 10 min
- Dynamic stretching circuit10 min
- Resistance band activation2×12
Strength Block
- Deadlift4×5
- Push-ups (weighted vest)4×15
- Pull-ups4×8
- Goblet Squat3×12
Finisher
- Farmer carry4×50m
- Plank hold3×60s
WednesdayRun
Warmup — 5 min
- Easy jog + strides5 min
- Hip flexor mobilization2×10
Run Workout
- 2-mile warm-up pace~18 min
- 6× 400m repeatsgoal pace + 10s
- 2-mile cool downeasy pace
Core Circuit
- Leg tucks3×15
- Flutter kicks3×30s
- Bicycle crunches3×20
FridayAFT Prep
Warmup
- Foam roll + mobility10 min
- Jump rope3 min
AFT Events
- Hex bar deadlift3×3 (max load)
- Standing power throw5 attempts
- Hand-release push-ups2 min AMRAP
- Sprint-drag-carry (modified)2× 50m lane
- Leg tuck / plankmax reps
2-Mile Run
- 2-mile timed rungoal time
SaturdayRuck
Ruck March (2× per month)
- Distance8–12 miles
- Pack weight35 lbs min
- Pace goal15 min/mile
- TerrainMixed trail/road
Post-Ruck
- Static stretch circuit15 min
- Refuel & debrief30 min
Army Fitness Test
AFT Standards Reference
Approximate standards for ages 22–26. Check FM 7-22 for your age group. Our program targets Silver/Gold for all members.
| Event | Passing | Silver | Gold |
|---|---|---|---|
| 3RM Hex Bar Deadlift | 140 lbs | 210 lbs | 280+ lbs |
| Standing Power Throw | 4.5 m | 6.5 m | 8.5+ m |
| Hand-Release Push-Ups | 10 reps | 30 reps | 60+ reps |
| Sprint-Drag-Carry | 3:00 | 2:15 | 1:40 |
| Leg Tuck / Plank | 1 rep / 2:09 | 5 reps / 3:30 | 20+ reps / 4:20 |
| 2-Mile Run | 21:00 | 18:00 | 15:00 |
PT Guidance
The Braveheart Standard Rules
01
Show Up
Attendance is non-negotiable. Character is what you do when no one is watching — but we are watching.
02
Push the Person Next to You
Faster soldiers carry the slower ones forward — verbally and tactically. Never run alone.
03
Form Over Ego
Injury ends your ability to serve. Perfect reps over heavy weight. Your longevity matters.
04
Debrief Every Session
5 minutes after each session: what went well, what degraded, one personal improvement action.
Gear List
What to Bring
Physical Training UniformArmy standard APFU
Running ShoesProper fit — get evaluated if needed
Water SourceMinimum 2 liters for all sessions
Ruck (for Saturday marches)35 lbs minimum packed weight
Notepad / Phone NotesRecord personal performance data
Positive AttitudeMandatory, no exceptions