30 Day Acft Training Plan – Army Combat Fitness Test

Overview of the ACFT

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ACFT Calculator: Score,Chart
ACFT Calculator: Score,Chart

The Army Combat Fitness Test (ACFT) is the new fitness assessment for the United States Army. It’s aimed to assess a soldier’s physical readiness for combat and consists of six events that test various fitness components. The events include the deadlift, standing power throw, hand-release push-up, sprint/drag/carry, leg tuck, and a two-mile run. Every event is scored based on a standardized set of criteria, and soldiers need to achieve a minimum score for each event to pass the ACFT. The ACFT replaces the previous Army Physical Fitness Test (APFT) and aims to better prepare soldiers for the physical demands of modern warfare. This section will give an overview of each event in the ACFT and emphasize the key fitness components that are tested.

Preparing for the ACFT

Before initiating the 30-day ACFT training plan, it is crucial to prepare yourself mentally and physically for the upcoming challenges. Here are some suggestions on how to prepare for the ACFT:

1. Understand the test format: The ACFT is a six-event physical fitness test that evaluates muscular strength, endurance, and power. Acquaint yourself with the test format and requirements before initiating the training plan.

2. Evaluate your current fitness level: Take a practice ACFT or analyze yourself to determine your current fitness level. This will assist you in setting practical goals and monitoring your progress throughout the 30-day training plan.

3. Create a training plan: Use the 30-day ACFT training plan as a guideline but customize it to your specific requirements and fitness level. Incorporate rest days and recovery time into your plan to avoid injury.

4. Emphasize functional fitness: The ACFT is created to assess your ability to accomplish tasks that are appropriate to your job as a soldier. Concentrate on functional fitness exercises that copy the tasks you will be tested on.

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5. Include strength training: The ACFT necessitates a high degree of muscular strength and endurance. Add strength training exercises such as squats, deadlifts, and bench press to your training plan.

6. Practice appropriate form: Appropriate form is necessary to prevent injury and optimize results. Take the time to learn appropriate form for each exercise and focus on maintaining it throughout your training.

7. Stay hydrated and nourish your body: Proper hydration and nutrition are crucial for optimal performance. Drink plenty of water and consume a balanced diet that includes lean protein, complex carbohydrates, and healthy fats.

By following these suggestions, you can prepare yourself for success on the ACFT and achieve your fitness objectives.

Nutrition and Recovery for the ACFT

Proper nutrition and recovery are essential components of any successful training plan, and the ACFT is no exception. Here are some tips to ensure that you are fueling and recovering your body effectively:

1. Eat a balanced diet: Make sure your diet includes a balance of carbohydrates, protein, and healthy fats to provide your body with the energy and nutrients it needs to perform well during the ACFT.

2. Hydrate: Staying hydrated is critical for optimal performance and recovery. Make sure to drink plenty of water throughout the day, and consider adding an electrolyte drink during and after your workouts.

3. Timing: Eating the right foods at the right time can help optimize your performance and recovery. For example, consuming carbohydrates before your workout can provide your body with the energy it needs to perform well, while consuming protein after your workout can help repair and rebuild your muscles.

4. Recovery: Recovery is just as important as training when it comes to achieving your fitness goals. Make sure to prioritize rest and recovery, including getting enough sleep, stretching, and foam rolling to help reduce soreness and improve mobility.

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5. Supplements: While a balanced diet should provide you with all the nutrients you need, some athletes may benefit from supplements such as protein powder or BCAAs to help support muscle recovery and growth.

Remember, 30 and Recovery are critical components of any training plan, and can make a huge difference in your ability to perform well during the ACFT. By fueling your body with the right nutrients and prioritizing recovery, you can maximize your performance and achieve your fitness goals.

Tracking Your Progress and Results

One of the most important aspects of any training plan is tracking your progress and results. This not only helps you stay motivated and accountable but also allows you to see how far you’ve come and what areas you need to focus on.

Here are some tips for tracking your progress and results during the 30 Day ACFT Training Plan:

1. Record Your Scores: Keep track of your scores for each event of the ACFT. This will allow you to see how much you’ve improved throughout the 30 days.

2. Use a Training Journal: Write down your workouts, including the exercises, sets, and reps. This will help you see how much weight you’re lifting and how many reps you’re doing, allowing you to track your progress.

3. Take Pictures: Take before and after pictures to see how your body has changed over the 30 days. This can be a great motivator to keep going.

4. Keep a Food Diary: Write down what you eat and drink each day. This will help you stay accountable and make sure you’re eating a healthy diet.

5. Set Goals: Set specific, measurable goals for yourself. For example, if you want to enhance your push-up score, set a goal to do 10 more push-ups by the end of the 30 days.

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By tracking your progress and results, you’ll be able to see how far you’ve come and what areas you need to focus on. This will help you stay motivated and on track to reach your fitness goals.


In conclusion, the Army Combat Fitness Test (ACFT) represents a significant shift in the United States Army’s approach to assessing the physical readiness of its soldiers. By replacing the Army Physical Fitness Test (APFT), the ACFT aims to provide a more comprehensive evaluation of a soldier’s fitness capabilities in preparation for combat.

The six events of the ACFT cover a wide range of fitness components, ensuring a holistic assessment of physical readiness. The deadlift event measures lower body and core strength, while the standing power throw evaluates explosive power. The hand-release push-up event targets upper body strength and endurance, and the sprint/drag/carry event tests speed, agility, and anaerobic endurance.

The leg tuck event focuses on core and upper body strength, while the two-mile run assesses aerobic endurance and cardiovascular fitness. Each event is scored according to standardized criteria, with minimum scores required to pass the ACFT.

Through this new test format, the Army aims to better prepare soldiers for the physical demands of modern warfare. By evaluating various fitness components, the ACFT ensures that soldiers are adequately trained and equipped for the challenges they may face on the battlefield.

Overall, the ACFT represents a significant advancement in the Army’s approach to physical fitness assessment. By incorporating a diverse range of events, the test provides a comprehensive evaluation of a soldier’s fitness capabilities. It not only encourages soldiers to improve their overall physical fitness but also prepares them for the rigors of combat. With the ACFT in place, the Army can ensure that its soldiers are physically ready to meet the demands of their service and maintain a high level of readiness.

ACFT Calculator: Score,Chart
ACFT Calculator: Score,Chart