6 Week Acft Training Plan

Introduction to Army Combat Fitness Test (ACFT)

The Army Combat Fitness Test (ACFT) is the recent physical fitness test for soldiers in the United States Army. It was created to more accurately assess a soldier’s readiness for combat and contains six events that evaluate various physical attributes, such as muscular strength, endurance, and power. The ACFT replaces the previous Army Physical Fitness Test (APFT), which only assessed muscular endurance and cardiovascular fitness.

The six events in the ACFT include the deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and a two-mile run. Each event is intended to evaluate a particular aspect of physical fitness and has differing scoring standards based on the soldier’s age and gender.

The ACFT is a more extensive and difficult test than the APFT and requires soldiers to train differently to prepare for it. This 4-week ACFT training plan is designed to aid soldiers in enhancing their performance in each of the six events and ultimately perform better on the ACFT. By following this plan and putting in the hard work, soldiers can improve their physical fitness and readiness for combat.

Understanding the 6 Week ACFT Training Plan

The 6 Week ACFT (Army Combat Fitness Test) Training Plan is aimed at soldiers to ready themselves for the latest fitness test introduced by the Army in 2020. The ACFT is a rigorous physical fitness test of 6 events that judges a soldier’s fitness in areas such as muscular strength, endurance, and power. The assessment is intended to equip soldiers for combat and surpasses the previous Army Physical Fitness Test (APFT).

The 6 Week ACFT Training Plan is a structured regiment that involves workouts and exercises specially tailored to prepare soldiers for each event in the ACFT. The six events include the Three Repetition Maximum Deadlift, Standing Power Throw, Hand-Release Push-Up, Sprint-Drag-Carry, Leg Tuck, and Two-Mile Run.

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Each week of the training plan is broken down into specific workouts designed to concentrate on different events in the ACFT. The routines encompass a wide range of exercises that target the muscles and capabilities necessary to perform well on each event. For instance, the deadlift workout includes exercises such as Romanian deadlifts and glute bridges to better lower body strength, while the sprint-drag-carry workout includes exercises such as sled pushes and sprints to enhance speed and endurance.

Along with the workouts, the 6 Week ACFT Training Plan provides a nutrition guide to help soldiers fuel their bodies correctly for optimal performance. The guide offers information on healthy eating habits and recommends specific foods to eat before and after workouts.

The 6 Week ACFT Training Plan is an all-inclusive program that is intended to help soldiers prepare for the new fitness test. By following the plan and putting in the effort, soldiers will be better equipped to handle the physical demands of combat situations and perform their best on the ACFT.

Week by Week Breakdown of ACFT Exercises

Week by Week Analysis of ACFT Exercises

Week 1:
1. Deadlift
2. Leg Tuck
3. Hand Release Push-up
4. Standing Power Throw
5. Sprint-Drag-Carry

Week 2:
1. Standing Power Throw
2. Leg Tuck
3. Hand Release Push-up
4. Deadlift
5. Sprint-Drag-Carry

Week 3:
1. Hand Release Push-up
2. Sprint-Drag-Carry
3. Deadlift
4. Standing Power Throw
5. Leg Tuck

Week 4:
1. Sprint-Drag-Carry
2. Standing Power Throw
3. Leg Tuck
4. Hand Release Push-up
5. Deadlift

Week 5:
1. Leg Tuck
2. Hand Release Push-up
3. Sprint-Drag-Carry
4. Deadlift
5. Standing Power Throw

Week 6:
1. Standing Power Throw
2. Deadlift
3. Sprint-Drag-Carry
4. Leg Tuck
5. Hand Release Push-up

Notice: Every week, increase the weight for Deadlift by 10 pounds. Try to accomplish 3 sets of each exercise with 8-10 reps per set. Rest for 60-90 seconds between sets. It is suggested to have a rest day after every 2 days of training. Ensure to stretch, warm-up and cool down before and after each training session.

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Nutrition Tips and Guidelines for ACFT Training

Nutrition plays a crucial role in your ACFT training. Eating the right foods before and after your workout will help you perform better and recover faster. Here are some nutrition tips and guidelines for ACFT training:

1. Hydrate: Water is crucial for optimal performance. Make sure you drink plenty of water before, during, and after your workout.

2. Eat a balanced diet: A balanced diet is crucial for good health and optimal performance. Include a variety of foods from all food groups in your diet.

3. Eat enough protein: Protein is crucial for building and repairing muscles. Aim to consume 0.8-1 gram of protein per pound of body weight per day.

4. Eat enough carbohydrates: Carbohydrates are the primary fuel source for high-intensity exercise. Aim to consume 2-3 grams of carbohydrates per pound of body weight per day.

5. Eat healthy fats: Healthy fats are crucial for good health and optimal performance. Include sources of healthy fats such as nuts, seeds, avocados, and olive oil in your diet.

6. Don’t skip meals: Skipping meals can lead to low energy levels and poor performance. Make sure you eat regular meals throughout the day.

7. Time your meals: It’s crucial to time your meals around your workouts. Eat a meal containing carbohydrates and protein 2-3 hours before your workout and a snack containing carbohydrates and protein 30 minutes before your workout.

8. Refuel after your workout: Your body needs nutrients to recover after your workout. Eat a meal containing carbohydrates and protein within 30 minutes of your workout.

In summary, proper nutrition is crucial for optimal performance and recovery during ACFT training. Make sure you hydrate, eat a balanced diet, consume enough protein and carbohydrates, eat healthy fats, don’t skip meals, time your meals around your workouts, and refuel after your workout.

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Tracking Your Progress and Results with ACFT Training

Tracking Your Progress and Results with ACFT Training

One of the most important aspects of any training program is tracking your progress and results. This is especially true when it comes to the ACFT, as you will need to be able to see improvements in each of the six events in order to pass the test.

Here are some tips for tracking your progress and results with ACFT training:

1. Take Baseline Measurements: Before you start your training program, take baseline measurements of your performance in each of the six events. This will give you a starting point to work from and help you see how far you’ve come at the end of the program.

2. Keep a Training Journal: Record your workouts, including the exercises you did, the weights you used, and how many reps and sets you completed. This will help you see your progress over time and identify areas where you need to focus more attention.

3. Use a Training App: There are many apps available that can help you track your progress and provide feedback on your performance. Look for apps that are specifically designed for the ACFT, such as the Army Combat Fitness Test (ACFT) Trainer app.

4. Set Realistic Goals: Set realistic goals for each of the six events and track your progress towards those goals. For example, if you want to improve your deadlift, set a goal to increase your weight by 10 pounds over the course of the program.

5. Test Yourself Regularly: Test yourself regularly throughout the program to see how you’re improving. This will help you identify areas where you need to focus more attention and adjust your training program accordingly.

By tracking your progress and results with ACFT training, you’ll be able to see how far you’ve come and identify areas where you need to focus more attention. This will help you pass the ACFT with flying colors and achieve your fitness goals.