12 Week Acft Training Plan

Introduction to the Army Combat Fitness Test

The Army Combat Fitness Test (ACFT) is a recent physical fitness test that was introduced to the United States Army in 2019. The ACFT is created to precisely measure a soldier’s physical readiness and ability to complete job-related tasks. The test includes six events: the deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and two-mile run.

The ACFT is a considerable deviation from the previous Army Physical Fitness Test (APFT), which had only three events: push-ups, sit-ups, and a two-mile run. The ACFT places a greater emphasis on strength, power, and agility, as well as endurance. The test is gender- and age-neutral, indicating that all soldiers are held to the same standards irrespective of their gender or age.

The ACFT is also intended to be more challenging than the APFT, with higher minimum standards that soldiers must meet to pass. The test is divided into three levels: Gold, Black, and Gray. Soldiers must achieve a minimum score of 60 points in each event, as well as an overall score of at least 360 points, to pass the Gold level. The Black and Gray levels are even more challenging, with minimum scores of 540 and 600 points, respectively.

The ACFT is a fundamental part of being a soldier in the United States Army. It is critical for soldiers to maintain a high level of physical readiness to effectively perform their duties and protect themselves and their fellow soldiers. This 25-week ACFT training plan is designed to help soldiers prepare for the test and achieve their maximum potential.

Understanding the 6 Events of the ACFT

The Army Combat Fitness Test (ACFT) comprises six events that assess a soldier’s physical fitness in diverse areas. It is crucial to comprehend these events to prepare adequately for the ACFT in 12 weeks.

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1. The Three Repetition Maximum Deadlift:
The deadlift assesses a soldier’s lower body strength and power generation ability. The objective is to lift as much weight as feasible for three repetitions.

2. The Standing Power Throw:
The standing power throw assesses a soldier’s explosive power and upper body strength. The objective is to throw a ten-pound medicine ball as far as possible.

3. The Hand-Release Push-Up:
The hand-release push-up assesses a soldier’s upper body strength and endurance. The objective is to complete as many repetitions as possible in two minutes.

4. The Sprint-Drag-Carry:
The sprint-drag-carry assesses a soldier’s overall body strength and endurance. It incorporates sprinting, sled dragging, kettlebell carrying, and running.

5. The Leg Tuck:
The leg tuck assesses a soldier’s core strength and endurance. The objective is to complete as many repetitions as possible in two minutes by hanging from a pull-up bar and bringing the knees up to the elbows.

6. The Two-Mile Run:
The two-mile run assesses a soldier’s cardiovascular endurance. The objective is to complete the run in the shortest time possible.

Understanding the six events of the ACFT is critical in devising a training plan that emphasizes enhancing strength, power, endurance, and overall fitness. By including exercises that target these areas, soldiers can improve their performance and achieve better results on the ACFT.

Week-by-Week Breakdown of the Training Plan

Week-by-Week Breakdown of the Training Plan:

Week 1-3: During the first three weeks, the focus will be on building a foundation of strength and endurance. The workouts will include bodyweight exercises, such as push-ups, pull-ups, and squats, as well as cardiovascular exercises, such as running and cycling.

Week 4-6: The next three weeks will focus on increasing the intensity of the workouts. The exercises will become more challenging, and the resistance and weights used will be augmented. This will help to build strength and power, which are vital for the ACFT.

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Week 7-9: The third phase of the training plan will focus on developing speed and agility. This is crucial for the sprint-drag-carry and the leg tuck events. The workouts will include exercises such as sprints, agility drills, and plyometrics.

Week 10-12: The final three weeks of the training plan will focus on preparing for the ACFT test itself. The workouts will be intended to simulate the events in the test, and participants will be encouraged to push themselves to their limits to ensure they are prepared for the challenge.

Throughout the 12-week training plan, participants will be encouraged to eat a healthy diet, stay hydrated, and get enough rest and recovery time. This will guarantee that they are in peak physical condition and ready to perform their best on test day. By following this training plan, participants can be confident that they have done everything they can to prepare for the ACFT and achieve their goals.

Tips and Strategies for ACFT Success

Strategies and Recommendations for ACFT Success:

1. Consistency matters: Adhere to the 12-week workout plan and ensure that each exercise is completed on schedule. This will assist you in developing the necessary power and stamina to pass the ACFT.

2. Concentrate on technique: Good form is essential for each ACFT exercise. To avoid injury and enhance performance, practice good form during your workouts.

3. Integrate practical movements: The ACFT tests your ability to execute practical movements like deadlifts, squats, and push-ups. Make sure to include these exercises in your training plan and work on improving your technique.

4. Prepare for all events: The ACFT includes six events, so make sure to practice for each one. Even if you feel confident in your abilities, do not disregard any event.

5. Boost your cardio: The ACFT includes a two-mile run, so make sure to incorporate cardio into your routine. This can involve running, cycling, or swimming.

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6. Get enough rest and recovery: Rest and recovery are critical for building strength and avoiding injury. Make sure you get enough sleep and let your muscles recover between workouts.

7. Properly nourish your body: Proper nutrition is vital for performance and recovery. Make sure to eat a well-balanced diet with plenty of protein, carbohydrates, and healthy fats.

By following these strategies and recommendations, you can enhance your chances of success on the ACFT and achieve your fitness goals.

Tracking Your Progress and Evaluating Your Performance

Tracking Your Progress and Assessing Your Performance

One of the most significant components of any training plan is to monitor your progress and assess your performance. This is especially important for the ACFT, where your score reflects your physical fitness and readiness directly.

To effectively track your progress, you should establish a baseline score at the outset of your 12-week training plan. This will provide you with a starting point to work from and enable you to set realistic goals for improvement.

As you proceed through the training plan, make sure to record your scores for each event and monitor any changes over time. This will enable you to see which areas you are excelling in and where you may need to concentrate more.

In addition to tracking your scores, it is also vital to evaluate your performance. This entails examining your technique, form, and overall approach to each event more closely.

If you are having difficulty with a specific event, consider seeking guidance from a qualified trainer or coach. They can assist you in identifying areas for improvement and provide advice on how to obtain better results.

Remember, the key to success in the ACFT is consistent practice and dedication. By tracking your progress and assessing your performance, you can remain motivated and concentrate on achieving your objectives.