Acft Exercises

Introduction to the Army Combat Fitness Test Exercises

The Army Combat Fitness Test (ACFT) is a new fitness test that has replaced the Army Physical Fitness Test (APFT) as the standard for measuring soldier readiness. The ACFT is designed to assess a soldier’s physical readiness for combat and consists of six exercises that test different aspects of physical fitness. In this post, we will introduce you to each of the six ACFT exercises and provide you with tips on how to prepare for them. Whether you are a soldier preparing for the ACFT or a fitness enthusiast looking to improve your overall fitness, this guide will provide you with valuable information on the exercises that make up the ACFT. So, let’s get started and explore the six ACFT exercises in detail.

The Six Events of the ACFT

The Army Combat Fitness Test (ACFT) is a new fitness assessment that all soldiers must pass in order to maintain their readiness and fulfill their duties. The ACFT consists of six events, each designed to measure different aspects of physical fitness. In this section, we will discuss the six events of the ACFT in detail.

1. Deadlift: The deadlift event measures the strength of a soldier’s lower body and back. Soldiers will lift a weighted barbell from the ground to hip level, using proper form and technique. This event is scored based on the amount of weight lifted, with different weight requirements for each gender and age group.

2. Standing Power Throw: The standing power throw measures a soldier’s explosive power and upper body strength. Soldiers will throw a 10-pound medicine ball as far as possible from a standing position. This event is scored based on the distance the ball is thrown.

3. Hand-Release Push-Up: The hand-release push-up measures a soldier’s upper body strength and muscular endurance. Soldiers will perform a push-up, lowering themselves to the ground and releasing their hands before pushing back up. This event is scored based on the number of properly executed push-ups completed.

READ  Rand Study Acft - Army Combat Fitness Test

4. Sprint-Drag-Carry: The sprint-drag-carry event measures a soldier’s speed, agility, and muscular endurance. Soldiers will complete a series of tasks, including a 50-meter sprint, a 50-meter drag of a weighted sled, a 50-meter lateral shuffle, a 50-meter carry of two kettlebells, and a final 50-meter sprint. This event is scored based on the total time it takes to complete all tasks.

5. Leg Tuck: The leg tuck event measures a soldier’s core and grip strength. Soldiers will hang from a bar and lift their knees to touch their elbows as many times as possible in two minutes. This event is scored based on the number of leg tucks completed.

6. Two-Mile Run: The two-mile run measures a soldier’s cardiovascular endurance. Soldiers will run two miles as quickly as possible. This event is scored based on the total time it takes to complete the run.

Overall, the ACFT is designed to test a soldier’s physical fitness in a variety of areas, including strength, power, endurance, and agility. By performing well on each of the six events, soldiers can demonstrate their readiness to perform their duties and maintain their fitness levels throughout their careers.

Proper Form and Technique for ACFT Exercises

Proper Form and Technique for ACFT Exercises

While performing ACFT exercises, it is essential to maintain proper form and technique to prevent injury and maximize effectiveness. Here are some tips for each exercise:

1. Three-repetition maximum deadlift: Ensure that your feet are shoulder-width apart, and the barbell is placed directly in front of you. Keep your back straight, engage your core muscles, and lift the barbell by pushing through your heels. Lower the barbell slowly and with control.

2. Standing power throw: Stand with your feet shoulder-width apart, holding the medicine ball at your chest. Bend your knees and explosively throw the ball overhead, using your entire body to generate power. Catch the ball and repeat.

3. Hand-release push-up: Start in a plank position, with your hands shoulder-width apart. Lower your body until your chest touches the ground, release your hands, and push yourself back up. Keep your core muscles engaged and your back straight throughout the exercise.

4. Sprint-drag-carry: Start by sprinting 50 meters, then drag a sled back to the starting line. Next, carry two kettlebells at your sides for 50 meters, then return them to the starting line. Finally, sprint another 50 meters.

READ  Army Acft Standards - Army Combat Fitness Test

5. Leg tuck: Hang from a pull-up bar with your hands shoulder-width apart. Bring your knees to your chest, then straighten your legs to touch the bar. Lower your legs slowly and with control.

By following these tips and maintaining proper form and technique, you can safely and effectively perform ACFT exercises. Remember to always listen to your body and consult a doctor before starting any new exercise program.

Training Strategies for Preparing for the ACFT

Training Strategies for Preparing for the ACFT

Preparing for the ACFT requires a comprehensive training plan that focuses on developing the strength, power, agility, and endurance required to perform the various exercises on the test. Here are some training strategies to consider when preparing for the ACFT:

1. Start with a Baseline Assessment: Before you start training for the ACFT, you need to know where you stand. Perform a baseline assessment to determine your current fitness level and identify areas that need improvement.

2. Develop a Structured Training Plan: Create a structured training plan that includes a variety of exercises that target the different muscle groups required for the ACFT. Your training plan should include a mix of strength training, cardiovascular exercise, and agility drills.

3. Emphasize Functional Training: The ACFT is designed to assess your functional fitness, so it’s important to prioritize functional training exercises in your training plan. Focus on exercises that mimic the movements required for the test, such as deadlifts, squats, and lunges.

4. Train for Power and Speed: The ACFT includes exercises that require explosive power and speed, such as the standing power throw and the sprint-drag-carry. Incorporate plyometric exercises, such as box jumps and medicine ball throws, into your training plan to improve your power and speed.

5. Address Weaknesses: Use your baseline assessment to identify areas of weakness and prioritize those in your training plan. If you struggle with a particular exercise, such as the leg tuck, focus on improving your technique and building strength in the muscles required for that exercise.

6. Incorporate Recovery Strategies: Recovery is an important part of any training plan, especially when preparing for a demanding test like the ACFT. Make sure to incorporate rest days, stretching, and foam rolling into your training plan to prevent injury and allow your muscles to recover.

READ  Current Acft Standards - Army Combat Fitness Test

By following these training strategies, you can effectively prepare for the ACFT and improve your overall fitness level. Remember to stay consistent, track your progress, and adjust your training plan as needed to achieve your goals.

Benefits of Incorporating ACFT Exercises into Your Fitness Routine

Incorporating ACFT exercises into your fitness routine can offer a host of benefits. Here are some of the top reasons to consider adding these exercises to your workouts:

1. Improved Strength: The ACFT is designed to test soldiers’ muscular strength and endurance, so it’s no surprise that incorporating these exercises into your routine can help you build more strength. From deadlifts to push-ups, these exercises can work multiple muscle groups at once and challenge you to lift heavier weights and perform more reps over time.

2. Increased Cardiovascular Endurance: The ACFT also includes exercises that test soldiers’ cardiovascular endurance, such as the two-mile run. By incorporating similar exercises into your routine, you can improve your own endurance and boost your overall fitness level.

3. Functional Fitness: One of the unique aspects of the ACFT is that it includes exercises that mimic real-life movements. For example, the standing power throw requires soldiers to throw a 10-pound medicine ball as far as they can, simulating the movement of throwing a heavy object over a wall or obstacle. By incorporating these functional exercises into your routine, you can improve your overall fitness and better prepare your body for everyday activities.

4. Variety: If you’re tired of the same old exercises and routines, incorporating ACFT exercises can help you mix things up and keep your workouts fresh. With a wide variety of exercises to choose from, you can challenge your body in new ways and avoid hitting a plateau in your fitness progress.

5. Goal-Setting: Finally, incorporating ACFT exercises into your routine can give you a specific goal to work towards. Whether you aim to improve your deadlift max or run a faster two-mile time, setting and achieving these goals can be incredibly motivating and rewarding.

Overall, incorporating ACFT exercises into your fitness routine can offer a wide range of benefits, from improved strength and endurance to functional fitness and goal-setting. So why not give them a try and see how they can help you reach your fitness goals?