ARMR - Army Movement Readiness

Power Athlete

Tactical / Military
Coach
Power Athlete

BUILD YOUR ARMR

ARMR (Army Movement Readiness) is specifically designed for ACFT prep and operations, introducing you to targeted strength training and the fitness demands required. Each week, the program has 3 strength training days, 2 running / ruck days and 1 designated movement day.

Skill Level: Intermediate / Advanced

Session Duration: 45–60mins

Fixed Length Program: 16 Weeks

ARMR is perfect for all members of the Profession of Arms, leaders, Soldiers, Army Civilians, and contractors who will be exposed to the ACFT.

Features
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TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.
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Programming 6 days per week
Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.
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EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts.
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COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.
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SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.
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TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.
Equipment
Required
Barbell // Plates // Squat Rack // Pull Up Bar // Dumbbells // Medicine Ball // Sandbag // Duffle bag // Area to Sprint
Recommended
Prowler // Sled // Slam Ball // Bumper Plates // Kettlebells // Airbike, Rower, Stationary Bike or similar
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Sample Week
Week 1 of 16-week program
Sunday
ARMR Alpha: Week 1 Day 1

A

Pre Warm Up

For Completion

B1

Scapula Depression

3 x 6

B2

MedBall Lunge Position Twist

3 x 6

B3

Swinging Gate

3 x 6

C

Back Squat

3 x 6

D1

Single Arm KB Push Press

5 x 5

D2

Side Pillar with Reach Under

5 x 5

D3

ACFT Leg Tuck

5 x 5

E

Cool Down 5

2 x 2 @ 1:00

Monday
ARMR Alpha: Week 1 Day 2

A

Pre Warm Up

For Completion

B1

Cocky Walks

3 x 10

B2

Contralateral Dead bugs

3 x 0:30

B3

Sprint Prep Sequence 1

3 x 10

B4

Push Up Starts

3 x 2

C

Flying Starts

3 x 25

D

Sprint

4 x 200

E

Cool Down Progression 2

For Completion

Tuesday
ARMR Alpha: Week 1 Day 3

A

Pre Warm Up

1 x 5:00

B1

Dead Bug - Opposite Arm & Leg

3 x 0:30

B2

Static Pillar Holds

3 x 30

B3

Lateral Lunges

3 x 12

C1

See Saw Walk

3 x 3

C2

Hip Bridge

3 x 0:30

C3

Trapbar Deadlift

3 x 6

D1

McGill Curl Up

3 x 3 @ 8

D2

Static Side Pillar Hold

3 x 30

E

Cool Down 3

2 x 3

Wednesday
ARMR Alpha: Week 1 Day 4

A

Pre Warm Up

1 x 5:00

B1

Dead Bug - Opposite Arm & Leg

3 x 0:30

B2

Static Pillar Holds

3 x 30

B3

Inch Worm Hands Only

3 x 6

C

Strict Press

6, 6, 6, 6, MAX

Training Notes

D

From the Desk of John Welbourn

If you hit 10 or more reps on your last attempt on the Strict Press, you need to increase your weight next time the movement comes up for Foundation Work. Increasing weight over time is a core principle of strength and fitness training. If you hit less then 10 reps, you might be good to go on weight. John

E1

Dumbbell Goblet Squat

1 x 12

E2

Superman Holds

1 x 0:30

E3

Med Ball to Toes

1 x 6 @ 8 lb

F

Cool Down 4

2 x 3

Thursday
ARMR Alpha: Week 1 Day 5

A

Pre Warm Up

1 x 5:00

B1

Static Side Pillar Hold

3 x 30

B2

MedBall Lunge Position Twist

3 x 10

C1

RDL to Shrug

5 x 8

C2

Dumbbell Step Up

5 x 5

C3

Dumbbell Walking Lunge

5 x 10

C4

True Push Ups

5 x 10

C5

Starfish Iso-Hold

5 x 0:10

D

Cool Down 5

Friday
ARMR Alpha: Week 1 Day 6

A

Pre Warm Up

For Completion

B1

Seated Arm Swing

3 x 15

B2

Spiderman Crawls w/ Elbow Drop

3 x 15

B3

Contralateral Dead bugs

3 x 15

B4

Run

100, 200, 400

C

1-mile Run

1 x 2

D1

Cool Down Progression 1

For Completion

D2

Cool Down Progression 2

For Completion

Saturday
ARMR Alpha: Week 1 Day 7

A

Rest Day

For Completion

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FAILING TO PREPARE, IS PREPARING TO FAIL.

It's now or never.

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ARMR - Army Movement Readiness