Army MFT Master Fitness Trainer course Phase 2 - Day 1

Army Master Fitness Training course Day 1


In this series of blogs, I aim to give you an assessment of how I have taken each day and the things that I have learned. 


First off, even with my knowledge in training, nutrition, anatomy and physiology, and fitness overall, I aimed to come into this course as if I didn’t know much in order to really enjoy my time as a student and an accessory to the Commander as an MFT. I love what I do with the Rack Runners brand and how I help people reach there goals, but it’s always a great time to go back and be the student, especially in areas I often leave out like stretching, and working on general mobility for certain body parts.


After a quick in-processing we got right to work. The MTAP-A is the first assessment. I really wanted to touch on this aspect as I attempted to Google the MTAP-A and couldn’t find much information besides questions that went unanswered, so hopefully this helps the future Phase 2 students close the gap with some information.


The MTAP-A involved about 12 exercises total which measure flexibility (muscles), mobility (joints), strength, and endurance. The exercises are as follows:


1.) Squat Mobility (arms overhead)

2.) Shoulder Mobility

3.) Hamstring Mobility

4.) Long Jump

5.) Football Cone Drill

6.) 300m Shuttle Run

7.) Pull Ups

8.) Push Ups

9.) Knee Tucks

10.) Kettlebell Squat (kettlebell weight depends on your weight)

11.) Beep Run (not fun at all)

12.) Farmers Carry (kettlebell weight depends on your weight)


*This test is NOT a pass or fail, rather an assessment. *


The Squat Mobility test measures your mobility and stability and depth of squat. You will be given a PVC pipe to hold over your head, while keeping your feet shoulder width apart. A few things to remember are proper form, keeping your heels on the ground, not rotating your feet inward or outward, not allowing the knees to collapse inward, sitting your hips lower than your knees, and keeping your spine in a neutral position.


The Shoulder Mobility test measures your mobility and stability and accesses the Range of motion (ROM) of the shoulder girdle. This mobility test will be slightly difficult if you have built traps, delts, and triceps and you don’t practice daily stretching




After the testing, we came to the classroom to get a brief then went on to lunch, you should maybe expect about an hour and a half to recalibrate.


Movement Assessments (Day 1)


We went back to the “Lab” Gym side after lunch and teamed up to complete our Movement Assessments. Movement Assessments consisted of grading each other on a few simple PRT movements.


At the end of the day, we got into our Unit’s METL. We had to devise a plan to fit how we would train for the tasks we picked using the S.M.A.R.T. method:


S.M.A.R.T. – How you form your entire plan







The SMART method is how we completed our 1st homework assignment for the night. Here are a few of the notes I took, it may or may not make sense to you now but it will when you get into Phase 2.

certain assessments within your need’s analysis


task using SMART - Evacuate a casualty in 20 mins


doesn’t answer specific questions like

Ambulatory | litter | weight | terrain | distance |


After answering questions, the story is tightened up:

200lb casualty moved 300m in 20 minutes on mountainous terrain from you to LZ ______ in prep for ______JRTC____ in 6 months

Athletic demands – establish assessment’s from athletic demands.


What am I primarily doing?


Carrying, lifting, lowering, gripping, squatting, moving over uneven terrain




DEADLIFT (lifting), FARMERS CARRY (grip,), 200M ,5RM,  


ROE – Must complete 1 upper body core lift, and 1 lower body core lift, have to ACCESS A 1 MILE RUN, 5rm overhead press


Minimum of 4 assessments

No back-to-back upper or back-to-back lower body


It was an awesome experience for the first day. Even though it was super long 0600-1800, the day went by fast. After lunch I was chosen to be Class Leader (don’t know why) but I’m sure it’ll be a great experience. I’ve been waiting on this Phase 2 for about 2 years to give a little bit of a background. I was stationed at DDEAMC Hospital on Fort Gordon when I won the NCOY, then went on to represent the hospital here at Fort Jackson for NCOY Region. At that point, myself and the SOY were promised to get a course. I was due to PCS around that time so I finished Phase 1 within a day, then I got the runaround when it came to Phase 2.


Fast forward to now, I PCS’d to Fort Belvoir Hospital in Northern Va, the D.C. area and was basically pitted on the nightshift and hidden away. I didn’t mind the nightshift but I did mind the fact that I was a strong Radiology tech (CT as well) and I was working with 2 civilians and 2-3 Soldiers per night and only seeing 2 patients total in an 8-hour period. All of this plus a toxic environment led me to transition over to the Training Room. Almost immediately, I received an MFT slot, then about a week later I received another ATTRS reservation for ALC. Safe to say that I am extremely happy to be away from toxicity and in an environment which I can thrive. I had about a 1% chance of staying in the Army because of it, but now that I’m away from the MOS, I just feel like it’s time to cut my losses and switch over to 68F, Physical Therapy tech and see how that experience will be.


The ultimate reason that I’m even doing this is because I never find anything great on Google about the Army Master Fitness Course Phase 2. People speak about how fun it is, and how it’s one of the Army’s best courses but they never detail the day-by-day experience in full.


Hopefully this information helps somebody looking for information on Phase 2 MFT. If it does, drop a comment and let me know. Also, check out the gear on the page!

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  • So do you take the ACFT day , if so is it required to complete course?

    • SGT Lee
  • I just graduated the class on February the 4th and I highly advise that all leadership should get into this class! It is a rude awakening for anyone that thinks either their good at PT and for those who know they need to work on it. I thought I was fit but day 1 opened my eyes to a lot that I have to work on. Hell, I even bought some equipment to better myself physically and use the principles and workouts to this day.

    • DS Henderson
  • I am very excited to attend the course. I have it in a couple weeks. This blog/post is great. I had questions about how the 1st day would go. This definitely answered it.

    • Moses R. Frazier
  • Thank you for posting this! Like you said, MFT experiences can not be googled. But you changed that. I am very anxious but I really want to be an MFT, not just for myself but for my soldiers. Thank you for sharing your detailed experience. I am in Fort Belvoir Community Hospital too btw, just got here recently. I just got here and I’m already taking every opportunity to stay away. I am hoping to get ALC slot soon.

    • Maryantonette N Tull
  • My ROTC battalion is in the process of sending me to MFTC at Ft. Benning. I am currently in the process of Phase 1. I saw the comment about not having to take the ACFT or APFT. Despite this, everything I am being sent says that we will be taking the APFT before in processing. If it is different for Ft. Benning, and I have to take a PT test, do you think it’ll be the APFT or the ACFT (because my APFT scores aren’t spectacular whereas my ACFT scores are great)? Thank you!

    • Jacob Lange


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