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Training plans

Preview examples of the four-week starter plans RuckOn builds from an AFT result. They use made-up results, not yours.

Preview example · review pending

The rules that turn an AFT result into a plan are waiting for review by a qualified professional. Until that review is complete, these samples show how the plans work. They have not been reviewed and are not a prescription for you.

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  • Plans built from your own saved AFT results and preferences.
  • Starting a plan, rescheduling sessions, logging completed workouts, and tracking progress on the dashboard.
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Sample baseline and what the plan focuses on

A synthetic AFT result, made up for this example and scored with the official scales.

327/ 500Fail

Scored as General · 22-26 · Male | Combat. The general standard requires at least 60 points on every event. Baseline total 327: fail.

Baseline event breakdown
EventResultPointsStandardPlan
2-Mile Run24:000Below minimumFocus 1
3-Rep Max Deadlift250 lb81MetMaintain
Hand-Release Push-Up40 reps83MetMaintain
Sprint-Drag-Carry1:5083MetMaintain
Plank2:3080MetMaintain
  • Failed the general standard: 2-Mile Run. These come first, lowest score first.
  • Maintained: 3-Rep Max Deadlift, Hand-Release Push-Up, Sprint-Drag-Carry, Plank.
  • Points compare you with the Army's score tables, not events with each other. RuckOn uses them only to order emphasis; they are not a validated way to divide training time.

How this shapes your plan

  • 2-mile run focus: 2 of your 4 weekly sessions are easy runs of up to 25 minutes, within the running you reported.
  • Stronger events (Deadlift, Push-Ups, Plank, SDC) keep shorter maintenance blocks in strength sessions and the weekly speed or conditioning session.

Sample preferences

Passes every event except the 2-mile run (24:00).

  • 4 days a week (Monday, Tuesday, Thursday, Saturday), about 45 minutes each
  • Equipment: kettlebells
  • Place to run: yes
  • Training experience: some (1–2 times a week)
  • Running in the last 4 weeks: 61–120 minutes a week
  • Movement restrictions: none

A real plan asks for each of these. Equipment, a place to run, experience, and recent running must be answered because an AFT score can't show them.

Week 1 sample sessions

Weeks 1–2 use these foundation prescriptions; weeks 3–4 add a little volume only if earlier sessions went well and no pain was reported.

Preview example · review pending
  • Monday · Strength: deadlift, push-ups, plankabout 34 min

    Maintains deadlift, push-up, and plank strength.

    Warm-up

    • Preparation Drill

      about 10 min
      Sources and assumptions
      • ATP 7-22.02 (incl. C1) Table 1-1 and para 1-21, p. 1-7: standard Preparation Drill, 10 repetitions of each exercise
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.

    Main workout

    • Kettlebell hinge and squat maintenance

      about 6 min
      • Sumo Squat

        2 rounds · 1 minute per exercise · rest 60 seconds between rounds · A kettlebell you can move with control for the whole minute; rest or lighten it if form slips

        How to do it
        • Keep the head up.
        • Squat until the upper legs are parallel to the ground.
        • Safety: Adjust the weight and range of movement to match the required performance.
        Full instructions and figure
      • Straight-Leg Deadlift

        2 rounds · 1 minute per exercise · rest 60 seconds between rounds · A kettlebell you can move with control for the whole minute; rest or lighten it if form slips

        How to do it
        • Keep the knees at the same slight bend.
        • Keep the head in line with the spine and the back straight.
        • Safety: Always lift a weight that can be controlled throughout the range of motion.
        Full instructions and figure
      Sources and assumptions
      • ATP 7-22.02 paras 13-1 – 13-4, pp. 13-1 – 13-2: one-minute stations, adjusting weight to the required performance
      • FM 7-22 (incl. C2) para 14-60, p. 14-56: remote Soldiers use 2 × 20–40 lb and 1 × 10–20 lb kettlebells
      • RuckOn assumption: Kettlebell stations: 2 rounds (weeks 1–2), then 3 rounds (weeks 3–4) of 1-minute stations with 60 seconds between rounds.

    • Hand-release push-up maintenance

      about 5 min
      Sources and assumptions
      • FM 7-22 para 14-59 and Table 14-20, pp. 14-56 – 14-57: remote Soldier week with one mid-week recovery session, a 30-minute walk at RPE 4, 30-minute runs, sprint intervals, and event practice
      • ATP 7-22.01 (12 Mar 2026) paras 2-57 – 2-60, pp. 30–31: HRP standards
      • ATP 7-22.02 paras 5-19 – 5-24, pp. 5-9 – 5-13 and para 1-21, p. 1-7: 5–10 repetitions, building to 10
      • RuckOn assumption: HRP practice: 3 sets (weeks 1–2), then 4 sets (weeks 3–4) of about half your baseline repetitions (5–25), 60–90 seconds' rest, stopping a set when a rep breaks standard.

    • Plank maintenance

      about 5 min
      Sources and assumptions
      • ATP 7-22.01 (12 Mar 2026) para 2-73, p. 35: plank standards
      • RuckOn assumption: Plank practice: 2 holds (weeks 1–2), then 3 holds (weeks 3–4) of about half your baseline time (20 seconds to 2:00), 60 seconds' rest.

    Recovery

    • Recovery Drill

      about 8 min
      Sources and assumptions
      • ATP 7-22.02 paras 16-3 – 16-10, pp. 16-1 – 16-6: hold each stretch 20–30 seconds
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.
  • Tuesday · Easy run (A)about 43 min

    Aerobic base for the 2-mile run (a development focus) at an easy, conversational effort.

    Warm-up

    • Preparation Drill

      about 10 min
      Sources and assumptions
      • ATP 7-22.02 (incl. C1) Table 1-1 and para 1-21, p. 1-7: standard Preparation Drill, 10 repetitions of each exercise
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.

    Main workout

    • Easy continuous run

      about 25 min
      • Easy continuous run

        25 minutes · RPE 4–5: easy to moderate; you can still speak in sentences

        Run continuously at an effort where you could still speak in sentences.

      Sources and assumptions
      • FM 7-22 para 14-59 and Table 14-20, pp. 14-56 – 14-57: remote Soldier week with one mid-week recovery session, a 30-minute walk at RPE 4, 30-minute runs, sprint intervals, and event practice
      • FM 7-22 Table 6-3, p. 6-6: rating of perceived exertion and repetitions in reserve
      • FM 7-22 Table 6-5, p. 6-8: moderate aerobic effort is the largest share of endurance training
      • RuckOn assumption: Running: each run is capped by your reported recent running (10, 20, 25, or 30 minutes) and weekly running never exceeds the top of your reported range. Running time does not increase during the plan.

    Recovery

    • Recovery Drill

      about 8 min
      Sources and assumptions
      • ATP 7-22.02 paras 16-3 – 16-10, pp. 16-1 – 16-6: hold each stretch 20–30 seconds
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.
  • Thursday · Speed and SDC skillsabout 30 min

    Movement drills and sprint intervals for the sprint-drag-carry. The Army schedules speed running at least once a week.

    Warm-up

    • Preparation Drill

      about 10 min
      Sources and assumptions
      • ATP 7-22.02 (incl. C1) Table 1-1 and para 1-21, p. 1-7: standard Preparation Drill, 10 repetitions of each exercise
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.

    Main workout

    • Military Movement Drill 1

      about 5 min
      Sources and assumptions
      • ATP 7-22.02 paras 8-1 – 8-5, pp. 8-1 – 8-2: Military Movement Drill 1, 25-meter course
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.

    • 30:60 sprint intervals

      about 7 min
      • 30:60 sprint intervals

        4 repeats · 30 seconds fast, 60 seconds walking · RPE 7: hard but not all-out. Walk the full 60 seconds.

        Sprint for 30 seconds, then walk for 60 seconds. That is one repeat.

      Sources and assumptions
      • ATP 7-22.02 Table 1-2, p. 1-8 (30:60s are timed sprint intervals at moderate to maximum speed) and FM 7-22 Table 14-20 abbreviations (30-second sprint, 60-second walk)
      • ATP 7-22.02 para 1-24, p. 1-9: alternate strength and endurance days, speed running at least weekly, test after recovery or a taper
      • FM 7-22 Table 6-3, p. 6-6: rating of perceived exertion and repetitions in reserve
      • RuckOn assumption: 30:60 intervals: 4 repeats (3 if you are new to training) in weeks 1–2 and 6 (4 if new) in weeks 3–4 at RPE 7, only if you already run regularly.

    Recovery

    • Recovery Drill

      about 8 min
      Sources and assumptions
      • ATP 7-22.02 paras 16-3 – 16-10, pp. 16-1 – 16-6: hold each stretch 20–30 seconds
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.
  • Saturday · Easy run (B)about 43 min

    Aerobic base for the 2-mile run (a development focus) at an easy, conversational effort.

    Warm-up

    • Preparation Drill

      about 10 min
      Sources and assumptions
      • ATP 7-22.02 (incl. C1) Table 1-1 and para 1-21, p. 1-7: standard Preparation Drill, 10 repetitions of each exercise
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.

    Main workout

    • Easy continuous run

      about 25 min
      • Easy continuous run

        25 minutes · RPE 4–5: easy to moderate; you can still speak in sentences

        Run continuously at an effort where you could still speak in sentences.

      Sources and assumptions
      • FM 7-22 para 14-59 and Table 14-20, pp. 14-56 – 14-57: remote Soldier week with one mid-week recovery session, a 30-minute walk at RPE 4, 30-minute runs, sprint intervals, and event practice
      • FM 7-22 Table 6-3, p. 6-6: rating of perceived exertion and repetitions in reserve
      • FM 7-22 Table 6-5, p. 6-8: moderate aerobic effort is the largest share of endurance training
      • RuckOn assumption: Running: each run is capped by your reported recent running (10, 20, 25, or 30 minutes) and weekly running never exceeds the top of your reported range. Running time does not increase during the plan.

    Recovery

    • Recovery Drill

      about 8 min
      Sources and assumptions
      • ATP 7-22.02 paras 16-3 – 16-10, pp. 16-1 – 16-6: hold each stretch 20–30 seconds
      • RuckOn assumption: Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.

How the samples differ

Same engine, different results and preferences. Week 1 of each sample:

Slow 2-mile run

  1. Monday: Strength: deadlift, push-ups, plank
  2. Tuesday: Easy run (A)
  3. Thursday: Speed and SDC skills
  4. Saturday: Easy run (B)

Low deadlift

  1. Monday: Strength: deadlift, push-ups, plank (A)
  2. Tuesday: Easy run
  3. Thursday: Speed and SDC skills
  4. Saturday: Strength: deadlift, push-ups, plank (B)

Slow SDC, short sessions

  1. Monday: Strength: deadlift, push-ups, plank
  2. Wednesday: Easy run
  3. Friday: Speed and SDC skills

Limits, assumptions, and next assessment

Reassessment

After week 4, record a practice AFT with a trained grader and link it to this plan to compare it with the baseline. Then create a new plan from that result. Army program design relies on follow-up assessments.

Planned running: about 55 minutes a week.

RuckOn assumptions (not from Army sources)
  • Focus: failed events are developed; if none failed, the two lowest-scoring events are developed. Point gaps between events are not a validated way to divide training time.
  • Session mix: every week keeps one strength and one aerobic session for maintenance; extra days go to the focus events in priority order (deadlift, push-up, or plank → strength; 2-mile run → running; sprint-drag-carry → speed, then non-sprint SDC skills). With 4+ days a weekly speed session is kept; with 5 days one is a recovery session.
  • Strength, speed, and conditioning sessions count as hard and are never scheduled on back-to-back days; a hard session becomes a recovery session when your chosen days make that impossible.
  • Weeks 3–4 add sets, repeats, or drill repetitions only if no earlier session was rated too hard and no pain was reported; otherwise the weeks 1–2 level repeats.
  • Time estimates: Preparation Drill 10 minutes (condensed 5), Recovery Drill 8, Four for the Core 7, Military Movement Drill 1 5, one round of Conditioning Drills 1 and 2 8.
  • Reassessment: record a practice AFT with a trained grader after the plan (week 5) and link it to the plan to compare with the baseline. RuckOn does not change any session for a taper before a scheduled AFT.
  • Screening: current pain pauses plan creation; written instructions or profile details RuckOn cannot interpret send you to a review path instead of a plan.
  • Kettlebell stations: 2 rounds (weeks 1–2), then 3 rounds (weeks 3–4) of 1-minute stations with 60 seconds between rounds.
  • HRP practice: 3 sets (weeks 1–2), then 4 sets (weeks 3–4) of about half your baseline repetitions (5–25), 60–90 seconds' rest, stopping a set when a rep breaks standard.
  • Plank practice: 2 holds (weeks 1–2), then 3 holds (weeks 3–4) of about half your baseline time (20 seconds to 2:00), 60 seconds' rest.
  • Running: each run is capped by your reported recent running (10, 20, 25, or 30 minutes) and weekly running never exceeds the top of your reported range. Running time does not increase during the plan.
  • 30:60 intervals: 4 repeats (3 if you are new to training) in weeks 1–2 and 6 (4 if new) in weeks 3–4 at RPE 7, only if you already run regularly.
Sources for the plan structure
  • FM 7-22 paras 6-22 – 6-26, pp. 6-4 – 6-6: preparation, then the main activity, then recovery
  • ATP 7-22.02 para 1-24, p. 1-9: alternate strength and endurance days, speed running at least weekly, test after recovery or a taper
  • FM 7-22 para 7-3, p. 7-1: progression overloads the body without causing overtraining
  • FM 7-22 p. 6-8: program design is completed by H2F performance readiness experts; individualization and follow-up assessments drive the training cycle
  • FM 7-22 para 6-25, p. 6-6: multi-joint and larger-muscle exercises first

Template version: starter-4wk-v3-draft (2026-10-05, not professionally reviewed)