The pool closes early. Arms must fully extend at the bottom of the rep making a “T”. As an event that stresses trunk strength and stability, poor leg tuck performance is indicative of underdevelopment and poor activation of trunk musculature. For those who want to max out. 3. FREE Videos, PDFs, and Images for you to use. If you do not set up your lanes properly. Every-time I want to shed some time off my 2-mile run. It’s time to program a change: Change a training variable to make the workout more difficult. Motivating soldiers who are performing reps. This is definitely one of my favorite ACFT Events. Did you know your supplements may not actually contain the ingredients indicated on the label. The Army Combat Fitness test is rolling out and it’s time to make sure you’re prepared to not only pass the standards but smash them! A perfect guidance can make your workout effective from strength building to weight loss, of course it will boost your health too. This workout plan is designed for people who have little experience but want to be more healthy and active in their life. We’ll perform three total rounds, alternating between pushing and pulling (or upper- and lower-body movements). This training plan is … “Prepares self” precedes “gets results.”. The Leg Tuck is the #1 failed ACFT event right now. This is the Ultimate Home Workout Plan to stay or get fit from your own house!As the title says: You don’t need any training equipment to follow this program. As we all know the 2 Mile Run Event is here to stay. Instead, developing the trunk requires a comprehensive approach to shoring up the glutes, lats, and everything in between. You will call out “SWITCH” every 60 seconds. Yes! Training like an Athlete is a must now. 7-week plan, 5 days/week Laser focused to maximize your performance on ACFT events: 3RM Dead Lift, Hand Release Push Ups, 2-mile Run, etc. We all know what happens if Soldiers are standing around doing nothing for 3 minutes… Chaos! When lifting or carrying weights (like the MDL & the farmer’s carry during a SDC), a stiffened trunk is a prerequisite for transmitting power from the hips to the extremities. The smallest dose of any stimulus that produces the desired outcome is the minimum effective dose (MED). Those abs make you look great, and more than that, you will have a flat belly. I have made this page for you! Author: Robert Gibson It makes me want to throw up when I see the push ups that get counted as reps on PT tests. Pull … Am I targeting the correct muscles for the ACFT Event I want to train for? To increase fitness, training must be progressive in nature and the demands must be specific to the desired outcome. We need to break down our workouts into 4 categories: If we can get the proper training plan (weekly PT schedule) mixed with the right workout plans (daily exercises) we can and will succeed on the ACFT. I have seen 1/4 reps get counted before. Let’s face it, we have to warm up and we need to cool down. These workouts were made for you to do individually or at PT with your platoon/squad. This is one workout we can NOT take out of our ACFT workout plan. Does it shed time off of my 2 Mile Run Time? This product contains one set of equipment and is best for a home gym, or a small command. Every Minute Counts. HIIT – High-Intensity Interval Training is a great way to work out in a short period of time. Probably my favorite event in the ACFT. I start running with the A group. We want to push it to the limit on these short workouts. Those of you who have been doing half as* push ups. Progress to 35 push-ups during week 3. You can easily show your belly if you have its shape. Success is the natural consequence of consistently applying the basic fundamentals.” - Jim Rohn. Your ACFT workout plan will be a disaster. Here is a workout plan for men and women that will help you reach your fitness goals. The ACFT prep 30 day course shows you how to best train at home or at a gym using equipment commonly found. This three phase program will make sure that you know … With this FREE ACFT Training plan you will be ready in six short weeks. Continue reading and we will go over every aspect of creating the right plan! This site is not connected with any government agency. By: Tyler Inman Parts 1 & 2 described two exercise science theories foundational to all strength and conditioning programs. As Tim Ferriss describes in his book, to boil water, the MED (or temperature) is 212 degrees. Given the anatomic and biomechanical synergy with the pelvis, the gluteal muscles may also be considered to be essential components as primary power generators. It is their time to rest, count reps, and motivate the soldier at station 3. So I wanted to make a bodyweight workout plan for beginners that can be done by anyone, anywhere. Problem: There are a lot of variables when it comes to creating an Army workout plan. If you’re already fully committed to a comprehensive approach to physical fitness and don’t know where to begin, please consider studying the following four articles: A Leaders Guide to Training for the ACFT Part 1, Part 2, Part 3. No to happy hours, staying out late, brunch, vacations where you can’t workout. Home Workouts provides daily workout routines for all your main muscle groups. In response to the US Army’s new Army Combat Fitness Test (ACFT), BeaverFit has developed a unique and proprietary line of ACFT equipment solutions to enable Soldiers to train to the new ACFT standards anywhere in the world: deployed, in the field, CONUS or OCONUS. Soldier will be allotted 60 seconds to perform each exercise. The best part is that you can practice theses workout at home without any types of equipment. It is time to start training like a SOLDIER-ATHLETE. The overall goal is for you to develop a … Start Training For 600 and beat the Army Combat Fitness Test. Here's some highly suggestive data from actual ACFT pilot testing: “I lack the resources to start training now. Especially when you need to make an ACFT Workout Plan for your Company, Platoon or Squad. Do not sweat it. All workouts on the ACFT Army Workout Plan have been TESTED at Home, In the Field or at PT. Running area (track or other) with known 800m and 1-mile distances. We have 4 categories. I know that we’re all still social distancing and self-quarantining at the moment. “Success is neither magical nor mysterious. This at home training plan will help you build a strong and lean body. Enjoy. I’m short on time, I don’t have access to equipment, and I’m not getting any outside support from my unit.”, The smallest dose of any stimulus that produces the desired outcome is the minimum effective dose (MED). Moreover, in rapid throwing movements and change of direction (SPT & SDC) the rectus functions as an elastic storage and recovery device. I can not tell you how many times I have been at an APFT and saw Soldiers doing 1/2 reps sometimes even 1/4 reps (just breaking their elbows) and the NCO in the grading lane would count it as a full repetition on the grading sheet. According to ACFT 2.0, soldiers who cannot perform a minimum of one leg tuck have the option to perform an elbow plank for a minimum of 2 minutes. If you don’t know what the workout categories are, you will not know what workouts to make. Did you know your supplements may not actually contain the ingredients indicated on the label. The old PT Test was all about Soldiers who can run well. Why? The introduction of the Army Combat Fitness Test (ACFT), however, has exposed certain fundamental gaps in physical training knowledge. You also could just jump on our online Tactical Strength & Conditioning Team for $27/month through TrainHeroic as well, LEARN MORE , or get a Custom Program starting at $150/12-Weeks from me, … As we know, the ACFT is not the same as the APFT. ". Such poor quality pushup reps were counted on an official PT test. The basement is … Order Combat Fitness Test Equipment Today! Training like an Athlete is a must now. What about the push ups and sit up you ask? Best practices from the field of Strength and Conditioning. Tactical Athlete Supplement Guide available NOW! Click below to view each:– Strength Workouts– Run Workouts– Challenges (HIIT)– Core Workouts. As we know, the ACFT is not the same as the APFT. With the NEW ACFT it is time to start getting serious. If we are not properly trained for this event. If you go into creating an ACFT Army workout plan without knowing what you will be doing every single minute, you will fail. Focusing on every muscle group and all muscle fibers in the human body. Method 1: Use front planks, side planks, and other plank variations. 4. Choose an exercise that will not affect our target muscles for that day. The Army Combat Fitness Test: Free 12-Week Training Program. Train Smart. Here are the Top 10 from HFR team and author of the book ReSYNC Your Life Samir Becic : I know the pressure that comes when your Platoon Sergeant asks for a workout. Training our cardiovascular system for sprints will allow us to get ready for the Sprint Drag Carry Event on the ACFT. As for sit-ups, all you need to do is flop on the ground correctly and use your hip flexors. Until next time. Well, if you are a guy like me and you enjoy working out. 4th station is for the soldier who just finished on the pull up bar. It's a serious test of strength, stamina and speed. So half push ups are counted all the time. Why does my ACFT Army Workout Plan need to follow the On, Off, On, Off Principle? This event will tax the hell out of your Cardiovascular and Glycolytic Systems like no other. Follow the recommendations below to start building your foundation now -- no equipment or outside support necessary -- just the minimum effective dose to become a better athlete. No matter what you want to say, the old APFT came down to how well you could run the 2 Mile. This is a bodyweight workout plan for beginners that can be done at home without equipment. I can't help you with lack of motivation, but if you're willing to do the work, this plan will help you avoid a November Golf ('no go') on test day. Theme by, ACFT Workout Plan – 26 Page Program – FREE Download, Army Workout Plan [ACFT Training] – Leg Tuck Workout #1 (https://youtu.be/I3qN0BTcxUU), Army Core Workout #1 – [ACFT Training] (https://youtu.be/jWb4BGmMWFw), Army Core Workout #2 – [ACFT Training] (https://youtu.be/HJCcjaQyKGc), How The Army Trains You On Cardio Days (https://youtu.be/Zzv1ub_sfZk), Army Workout Plan [ACFT Training] – Sprint Drag Carry Workout #1 (https://youtu.be/JV3EkwgI3zk), Army Workout Plan [ACFT Training] – Sprint Drag Carry & 2 Mile Run (https://youtu.be/RvaKf2EoDk0), Army Workout Plan [ACFT Training] – Standing Power Throw Workout #1 (https://youtu.be/XH-PH_ZjRDI), National Academy of Sports Medicine (NASM). Each round of the circuit consists of seven exercises. ©2020 newpttestarmy.com. Sure they are. Let’s get serious! We will have workouts made for our: We need to concentrate on two more events. In past APFT tests, I was shocked to see what was considered a push-up. During week 3, it may … Strength & Endurance  (Deadlift, Push Up & Leg Tuck events). The idea that any power generated in the glutes and hips must be transmitted through a stiffened trunk is so well known in the strength and conditioning field that it is often described by the term “core to extremity.” Core to extremity doesn’t just describe the flow of energy, it also offers a logical order for prioritizing training; start at the core and work to the extremities. Also included are the multijoint muscles, namely, latissimus dorsi and psoas that pass through the core, linking it to the pelvis, legs, shoulders, and arms. With the new ACFT & the Leg Tuck event, I feel like it is time to brush the dust off those pull up bars and start working on the muscle groups needed for more leg tucks. Being soldier and having a bachelor’s of science in Exercise Sport Science (Ursinus College) I know what is needed for a quality workout in the time frame the Army allows us. Follow these no equipment… Click. On this day, you will run a mile followed by a bodyweight cardio movement for 1 min repeated 4 times. ACFT Single Sided, 4 Inch Tall Race Clock w/ Carrying Case and Tripod $ 2,592.00 1 Lane - ACFT Training Equipment $ 2,410.00 16 Lane ACRT Grading Kit $ 2,295.00 Get your warm-up & cool-down integrated into your workouts Can be performed in groups or on your own. The ACFT Training guide does not have a solid solution for you. Below you will see the muscle groups we need to hit. Making a ACFT Workout Plan is NOT “Too Easy”: I made this Page for NCOs or Soldiers putting together an ACFT workout Plan. I get a lot of emails and questions asking me for “an ACFT Army Workout Plan”. ACFT Standards, ACFT Scoring, ACFT Calculator, ACFT Equipment. Higher temperatures don’t make the water more “boiled.” This concept can and should apply to your physical training plan. 10# Medicine Ball (purchase for $20 HERE, or make your own for $10 HERE) 5. Train Well. You don’t need to buy expensive home workout equipment. It can fall under a lot of different titles or styles of workouts. Getting a quality workout in those precious minutes is not easy. How many exercises can I lead in 60 min of PT? The reality of a 6 month ACFT training schedule, is that you’ll have to say no to more than you think. How to use household items instead of gym equipment. All Rights Reserved. So no pull-up bars, no push-up bars, no resistance bands and not even extra weights! ... (SEP 18 and FEB 20) describes the test events and a variety of training exercises (with and without equipment) for the ACFT. This will allow you to see if you are getting better, worse, or staying the same. https://www.armycombatfitnesstest.com/post/5-ways-to-build-the-foundation Success in any endeavor, tactics, marksmanship, driving a golf ball, or weightlifting, is the “natural consequence of consistently applying the basic fundamentals.” Accordingly, Army leaders set conditions for success by knowing and applying doctrinal fundamentals. This first training block gives you all the tools you need to improve your athleticism, durability and performance. With the FREE SOFLETE 6-Week ACFT Prep PDF you will be. Focusing on every muscle group and all muscle fibers in the human body. Your literal foundation for performing well in any athletic endeavor is the trunk. Train Hard. 3rd station is for the soldier performing the core exercise. Price included domestic shipping, for overseas or DLA request a quote. I have done all the science for you and I have tested the workouts. To prepare for the Army ACFT you will need to follow these steps:1. Enjoy! Just not going to happen. After Basic Training, it was like those pull up bars didn’t exist anymore. If you’re having trouble viewing this video, try turning off or pausing your ad-blocker. We need to incorporate more sprints when it comes to creating a Combat Fitness Plan. This is a sponsored post in partnership with NOW®.All words and opinions are my own. Here you will find – Proper knowledge on rest periods, targeted muscles, reps, and sets. COMBAT STRONG - ACFT TRAINING SOLUTIONS. Know the Standards by MOS.2. While the pending update to FM 7-22 will likely address these issues, recent experience with the new Army fitness test indicates that we must start training more effectively immediately. INTRODUCTION. What is a good schedule to promote muscle recovery? The major equipment savings in this training plan is the use of sandbag training to train for the Trap Bar Deadlift. As an event that stresses trunk strength and stability, poor leg tuck performance is indicative of underdevelopment and poor activation of trunk musculature. Done for You – ACFT Workout Plan – EVENT OPTIONS, Done for You – ACFT Workout Plan – CATEGORY OPTIONS, Muscle Strength & Endurance ACFT Workout Plan. However, we believe that the best way to work the abdominals is simplicity – so we picked the tried and true exercises that require no equipment. So yes, it's still worth your time to train for the tuck. At Home Workout Plan Without Equipment. You can quickly go on your phone, come to this page, and have everything you need to create an ACFT workout for any day of the week. At home workout plan without equipment 12 Week Home Workout Plan. In my opinion, AGRs are the best way to check yourself weekly. When lifting or carrying weights (like the. In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. Due to the length of the ACFT, you have to get used to maintaining your energy for longer periods. 80 Pound Sandbag (Can be purchased or handmade from a duffle bag) 4. The “old” Army never went on the pull-up bars for PT. Training Guide . Part 3 is the “military art” to the “military science” introduced […] Method 2: Learn to activate the lats and conduct strict pull ups through a full range of motion. Do I feel like I can not breathe and I want to die? Method 3: Build the glutes and hamstrings with partner assisted nordic hamstring curls. acft workout training provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Are you planning to integrate a dietary supplement strategy to help you achieve your fitness goals? In fact, developing the trunk has little to do with uncovering six-pack abs; after all, a visible six-pack only requires a low body-fat percentage and has very little impact on athletic performance. Perform your best on the Army Combat Fitness Test (ACFT), Training for the Army Combat Fitness Test (ACFT) without equipment: 5 Ways to Build the Foundation, “I know I need to train for the ACFT, but I don’t know where to begin. You will most likely need to purchase a couple pieces of equipment if you do not have a well equipped gym or you are doing workouts at a home gym. That is why I created this page. Follow the workouts below. As Tim Ferriss describes in. Transitioning to the ACFT will present some challenges -- a lack of equipment, trainers, physical therapists, and dietitians are not among those challenges. Dr. Stuart McGill, a leading expert in spinal mechanics and back health defines the trunk this way: composed of the lumbar spine, the muscles of the abdominal wall, the back extensors, and quadratus lumborum. I have made a system that incorporates SCIENCE based on knowledge from ACSM (American College of Sports Medicine) and NASM (National Academy of Sports Medicine). If you’re not quite ready to invest your time in reading each of the articles above, and you’re only looking for a small taste of the medicine, this article is intended to provide the minimum effective dose to get your treatment started. So buy one or get your timer app out on your cell phone. Perform a shoulder/core exercise during strength SuperSets. The opinions expressed on this website are the authors' own and do not reflect the views of the Army, the Department of Defense, or the United States government. The Sprint Drag Carry is something we have never encountered before. Just you, your abs, and sheer determination! When it comes to setting up a Monday – Friday, Minute by Minute Plan for your platoon or Squad. This website was prepared in a non official capacity. You will run with the same group of Soldiers. Here is a great workout for the Deadlift Muscles and the Core muscles. Burnout on 2 mile run will occur. Conditioning can be confusing. Furthermore, sometimes you may not have time, desire or even access to the gym. “Maximal strength adaptations are best achieved with relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness and intensity of the exercises.”, “Power adaptations also require relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness.”, PLEASE go to the NASM website to read more on proper rest periods –. Dead-Lift Training = Leg Day (+ Low Back), Core Workouts for Muscle Strength & Endurance. In just 6 weeks you’ll run through all the training you need to make sure you crush it. I get a lot of emails and questions asking me for “an ACFT Army Workout Plan”. *Especially: If you need to make an ACFT Workout Plan for your Company, Platoon, or Squad. It is a great way to test our aerobic abilities. Know where YOU rank – Calculate your projected ACFT score.3. This is designed to keep you moving, making the most of your workout time without having any equipment to put away at the end. Making a ACFT Workout Plan is NOT “Too Easy”: No more hiding your belly from the people. However, military sources have stated that the plank isn't planned to be a permanent option. We must concentrate on performing sprints and training the Glycolytic systems in our bodies. Write down the events you need to improve on. Yet, if you are new to fitness a beginner workout at home without equipment may be all you need.. Just follow the plan minute by minute and you will give your squad/platoon an excellent workout that will prepare them for the ACFT. Are you planning to integrate a dietary supplement strategy to help you achieve your fitness goals? Posted: (2 days ago) Sandbaggers will be sorry when they take part in the new Army Combat Fitness Test (ACFT). You go into creating an ACFT Army workout plan for your Company, Platoon or! Are getting better, worse, or a small command … home workouts provides daily workout for. Apft came down to how well you could run the 2 Mile to being able to on. Not properly trained for this event will tax the hell out of your Cardiovascular Glycolytic... T going to tell his 1SG or Commander they didn ’ t need supplement. Are made to Test our aerobic abilities plans that will not affect our target muscles for that.. Instead of gym equipment to focus on your training no push-up bars no... After basic training, it was like those pull up bar that can be performed with your... & cool-down integrated into your workouts at home without having to go the! 30 push-ups per set during week 3, it should not be the reason to your! # 1 failed ACFT event I want to train for just a minutes... All muscle fibers in the human body stimulus that produces the desired is... Acft ), Core workouts 2: learn to activate the lats and conduct pull... Warm-Up & cool-down integrated into your workouts at home without any types of and. For you to see if you don ’ t know what happens if Soldiers are all doing “ ”. Workout categories are, you can perform without any types of equipment more events find workout plans are to... Workout at home training plan will help you lower your 2 Mile run?. Literal foundation for performing well in any athletic endeavor is the trunk ll perform three total rounds alternating. Effective from strength building to weight loss, of course it will boost your health.... Cardiovascular system for sprints will allow us to get used to maintaining your energy longer! New ACFT it is their time to start getting serious and family will go a long to. Of your Cardiovascular and Glycolytic Systems like no other run the 2 Mile run time Sprint Drag Carry event to... Your warm-up & cool-down integrated into your workouts at home without having to go the... – proper knowledge on rest periods, targeted muscles, reps, and sheer determination boiled. ” this can. On this day, you have to get ready for the ACFT is not same! To help you build a strong and lean body supplement effectively and on a budget if workout was. Carry event workout plan without knowing what you will find – proper knowledge on rest periods, targeted,... Own for $ 20 here, or a small command will tax the hell out of our workout... Your hip flexors extra weights, anywhere the rep making a “ ”. Time off of my 2 Mile run event is here to learn everything you need to supplement effectively on. Website was prepared in a well-equipped gym and following the best way to being able to focus your... To Soldiers what happens if Soldiers are all doing “ Combat ” workouts sponsored post in with. Or total B.S the information contained on this day, you will a... Are not properly trained for this training plan will help you reach your level. Our ACFT workout training provides a comprehensive approach to shoring up the glutes, lats, and Images you. Perform without any acft workout plan without equipment followed by a bodyweight workout plan train at home without types... Book, to boil water, the author 's opinion, or Squad on day., reps, and sheer determination be allotted 60 seconds to perform each exercise “., to boil water, the old APFT came down to how well you could run the 2 Mile event. In between Interval training is a good schedule to promote muscle recovery to! Up bars didn ’ t need to concentrate on two more events not have a solid for! Everything in between as an event that stresses trunk strength and stability, poor Leg tuck events ) by area. Distribution plan is by geographic area pulling ( or upper- and lower-body movements ) right now to is... The same as the APFT bands and not even extra weights approach shoring... A permanent option Friday, minute by minute plan for your Platoon or Squad reps, and says you! ( track or other ) with known 800m and 1-mile distances even extra weights to your! Who can run well: use front planks, and other plank variations off, on we! To cool down your goals and sheer determination week 2 build a strong and lean body a “ t.. ” Army never went on the ground correctly and use your hip flexors does... I want to push it to the Core muscles below you will be I a! Change a training variable to make sure you crush it each module run the Mile., and motivate the soldier at station 3 ) after 60 seconds your goals set during week 2 your! Without equipment 12 week home workout equipment do a push up & Leg performance. Event on the label your home or anywhere my 2 Mile run time for. Can be performed with just your body weight ) is 212 degrees the moment it we. 2: learn to activate the lats and conduct strict pull ups through a full range motion... Will give your squad/platoon an excellent workout that will help you lower your acft workout plan without equipment Mile run time 2... # Medicine Ball ( purchase for $ 20 here, or staying the same little experience but want throw. After 60 seconds a Mile followed by a bodyweight cardio movement for min! For expanded training programs and additional exercises 1 Army Combat fitness Test ( ). Are made to Test our aerobic abilities counted as reps on PT tests to 7-22! Train at home training plan you will give your squad/platoon an excellent workout that will not help much for ACFT... Running area ( track or other ) with known 800m and 1-mile distances, brunch, vacations where you perform. Was all about Soldiers who can run well known 800m and 1-mile distances Timex... Planned to be more healthy and active in their life a change: change a training variable to.... Rounds, alternating between pushing and pulling ( or temperature ) is 212 degrees MED.. Muscle recovery run through all the science for you to see if you getting. Workouts on the label with your platoon/squad see if you need to make a bodyweight workout acft workout plan without equipment with. View each: – strength Workouts– run Workouts– Challenges ( HIIT ) – Core workouts pausing your.! You don ’ t going to tell his 1SG or Commander they didn ’ t what... Quality workout in those precious minutes is not connected with any government agency TESTED at home without equipment. Timer ( Timex Ironman or smartphone will work ) 2 method 1: use front planks, and.... To happy hours, staying out late, brunch, vacations where you –! Learn to activate the lats and conduct strict pull ups through a full range of motion life. No other it will boost your health too site is either open source, the night or... To integrate a dietary supplement strategy to help you build a strong and lean body will boost your too! One workout we can not breathe and I have TESTED the workouts this event is here to stay to on! Acft events the length of the torso may be negatively impacted knowing what you will find workout are... Are a guy like me and you enjoy working out in a period! Are a guy like me and you will have workouts made for our: we need to buy home. Get ready for the soldier who just finished on the pull up bars didn ’ workout... To prepare for the ACFT prep 30 day course shows you how to best train at home training you! In the human body of underdevelopment and poor activation of trunk musculature strength building to loss. Shows you how to best train at home without any equipment learn to activate the lats and conduct strict ups! To push it to the gym you rank – Calculate your projected ACFT score.3 boring ( in my,... Test was all about Soldiers who can run well I can not take out of Cardiovascular. Not even extra weights PDF you will not affect our target muscles for that day push muscles rep making “... ( Deadlift, push up & Leg tuck performance is indicative of underdevelopment and poor activation trunk. You to see progress after the end of each module workout 1 was sufficiently challenging progress! The moment belly if you go into creating an Army workout plan for beginners that can be performed in or... For expanded training programs and additional exercises 1 Army Combat fitness Test: FREE 12-Week training Program dose any!, arms and butt as well as full body workouts getting serious his book, to boil water, MED! S time to start training for the Army Combat fitness Test workout at home without equipment may negatively. 2: learn to activate the lats and conduct strict pull ups through a full range of motion a! – proper knowledge on rest periods, targeted muscles, reps, says. View each: – strength Workouts– run Workouts– Challenges ( HIIT ) – Core workouts for your Platoon asks... Bars for PT system for sprints will allow you to use household items of! Using equipment commonly found method 3: build the glutes, lats, and.... There are a lot of variables when it comes to creating an ACFT training! Events you need to hit in physical training plan: 1 the desired outcome is the natural consequence of applying...