The following 4-week training plan is designed to train specifically for the German Armed Forces Badge for Military Proficiency (GAFB). It is an assessment based training program which uses your latest GAFB event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.
WEEKLY SCHEDULE
- Monday: Weeks 1, 4: GAFB Basic Fitness Test(BFT); Weeks 2,3: Sprints, Flexed Arm Hang, 1,000m Run work
- Tuesday: Weeks 1, 4: GAFB Swim and Ruck Event; Weeks 2,3: Swim and Ruck work
- Wednesday: Sprints, Flexed Arm Hang, 1,000m Run work
- Thursday: Run Work
- Friday: Sprints, Flexed Arm Hang, 1,000m Run work
This plan was published in August 2018.
PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last GAFB in the program
Example:
You perform 52 sec. on SESSION 1 BFT Flexed Arm Hang.
Session 3 from the plan calls for:
(2) 6 Rounds
Flexed Arm Hang for 40% of BFT Assessment Hang Time
Rest 60 Seconds between efforts
Which means …..
Your SESSION 1 BFT Flexed Arm Hang Time was 52 seconds.
40% of 52 seconds is .4 x 52 = 20.8 or 21 seconds (round up).
This means you do:
6 Rounds
21 seconds Flexed Arm Hang
Rest 60 seconds
The other progressions work in the same way.
RUNNING INTERVALS
The program uses the MTI Running Calculator for your runs. These paces are based on your assessment results. Always use the latest assessment results to determine paces for subsequent training sessions.
The pace for these intervals is faster than your assessment pace – you’ll be pushed. Can’t make the prescribed pace? Try harder. If that doesn’t work – run each as fast as possible, but still, take the full rest between efforts.
GAFB TESTING STANDARDS
You are responsible for knowing the proper uniform, requirements, and form of each part of the GAFB. The standards for the events are provided can be found here:
https://www.armyrotc.msstate.edu/files/gafpb-testing-standards/
REQUIRED EQUIPMENT
- Pull Up Bar
- Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
- Running area (track or other) with known 400m and 1000m distances.
- Ruck
- Swimming pool with known distance
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
More Questions?
Email: coach@mtntactical.com
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