Overview of the ACFT
The Acft Combat Fitness Test (Acft) is the current physical fitness test that is intended to replace the Army Physical Fitness Test (APFT). The Acft is a more extensive and challenging evaluation of a soldier’s physical readiness and is meant to better equip soldiers for the physical requirements of combat.
The Acft consists of six events: the three-repetition maximum deadlift, the standing power throw, the hand-release push-up, the sprint-drag-carry, the leg tuck, and the two-mile run. Each event is intended to test various aspects of a soldier’s physical fitness, including muscular strength, power, endurance, and agility.
The scoring for the Acft is based on a point system, with each event worth a maximum of 100 points. A soldier’s overall score is the sum of their scores from each event. The minimum passing score for the Acft is 60 points in each event, with an overall minimum passing score of 360 points.
The Acft is gradually being implemented across the Army, with full implementation expected by October 2020. Soldiers will be required to take the Acft at least twice a year, with their scores being used to determine their physical fitness level and readiness for combat.
Scoring System and Standards
The grading system and norms for the Acft Score Chart 2020 are established on six events, each assessing distinct areas of physical fitness:
1. Deadlift: Measures lower body strength, specifically the muscles in the hips, legs, and lower back. The standard for this event is a minimum of 140 pounds for males and 70 pounds for females.
2. Standing Power Throw: Measures upper body power and explosiveness. The standard for this event is a minimum throw of 5 meters for males and 3 meters for females.
3. Hand-Release Push-Ups: Measures upper body endurance and muscular strength. The standard for this event is a minimum of 10 push-ups for males and 5 push-ups for females.
4. Sprint-Drag-Carry: Measures muscular strength, speed, and endurance. This event involves a series of sprints, drags, and carries, with a standard time of 1 minute and 35 seconds for males and 2 minutes for females.
5. Leg Tuck: Measures core strength and endurance. The standard for this event is a minimum of 2 leg tucks for males and females.
6. 2-Mile Run: Measures aerobic and muscular endurance. The standard for this event is a maximum time of 16 minutes and 15 seconds for males and 19 minutes and 15 seconds for females.
To pass the Acft, soldiers must score at least 60 points on each event, with a minimum overall score of 360. To achieve a higher score, soldiers can aim for the following standards:
– Gold: 500-600 points
– Silver: 450-499 points
– Bronze: 400-449 points
It is crucial to note that these standards are subject to change and may vary depending on age and gender. Soldiers should consult with their unit or physical training leader for the most up-to-date information on scoring and standards.
Events Included in the ACFT
The Army Combat Fitness Test (ACFT) included six events that are crafted to gauge the physical readiness of soldiers. These events are:
1. Deadlift: This event gauges muscular strength and stamina in the lower body. Soldiers will lift a barbell from the floor to a standing position, with weights ranging from 140 to 340 pounds depending on the soldier’s gender and weight.
2. Standing Power Throw: This event gauges explosive power and demands soldiers to throw a 10-pound medicine ball as far as achievable from a standing position.
3. Hand-Release Push-Up: This event gauges muscular endurance in the upper body. Soldiers will perform as many push-ups as they can in two minutes, with their chest touching the ground between each repetition.
4. Sprint-Drag-Carry: This event gauges speed, agility, and stamina. Soldiers will complete a series of sprints, drags, and carries over a 50-meter course.
5. Leg Tuck: This event gauges core and grip strength. Soldiers will hang from a bar and bring their knees up to touch their elbows as many times as they can in two minutes.
6. Two-Mile Run: This event gauges aerobic stamina. Soldiers will run two miles as fast as they can, with a time limit of 21 minutes for male soldiers and 24 minutes for female soldiers.
Each event is scored on a scale of 0 to 100, with a minimum passing score of 60 for each event. The scores are then combined to give the soldier a total score out of 600.
Training for the ACFT
Training for the ACFT
The Army Combat Fitness Test (ACFT) is a challenging physical test that demands strength, endurance, and agility. To perform well on the ACFT, it’s vital to train frequently and efficiently. Here are some tips and systems to help you prepare for the ACFT:
1. Understand the test format: The ACFT comprises six events – the three-repetition maximum deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and 2-mile run. Understanding the format and requirements of each event will help you focus your training and improve your performance.
2. Develop a training plan: To build the strength, endurance, and agility needed for the ACFT, you need a comprehensive training plan that includes a mix of resistance training, cardiovascular exercise, and agility drills. Consult with a fitness professional to design a customized plan that aligns with your goals and fitness level.
3. Focus on your weaknesses: Identify your weakest areas and prioritize them in your training plan. For example, if you struggle with the leg tuck event, focus on exercises that strengthen your core and upper body, such as hanging leg raises and pull-ups.
4. Train with proper form: Proper form is essential to maximize your performance and prevent injuries. Work with a fitness professional to ensure you are performing each exercise correctly and safely.
5. Incorporate recovery and rest days: Adequate rest and recovery are critical to achieving optimal performance. Make sure to incorporate rest days into your training plan and prioritize sleep, hydration, and nutrition to support your recovery.
By following these systems and strategies, you can train effectively for the ACFT and improve your score on test day. Remember that consistency, dedication, and hard work are key to achieving your fitness goals.
Preparing for Test Day
Preparing for Test Day
Scoring high on the ACFT requires not only physical fitness but also mental readiness. Here are some tips to help you prepare for test day:
1. Practice the events: The more you practice the events, the more comfortable you will feel on test day. Set up a mock ACFT and practice each event as if it were the actual thing.
2. Train with a partner: Having a training partner can motivate you and push you to work harder. It can also simulate the competitive environment of the ACFT.
3. Develop a training plan: Create a training plan that includes strength training, cardio, and mobility work. Make sure to focus on the events that you struggle with the most.
4. Get enough rest: Rest is equally important as training. Ensure you are getting sufficient sleep and allocate yourself time to recover after each workout.
5. Eat well: Proper nutrition is critical to performing well on the ACFT. Ensure you are fueling your body with healthy foods and staying hydrated.
6. Visualize success: Mental preparation is as important as physical preparation. Visualize yourself performing each event successfully and achieving your desired score.
By adhering to these tips, you can enhance your chances of scoring high on the ACFT and accomplishing your fitness goals.