Understanding the Army Combat Fitness Test (ACFT)
The Army Combat Fitness Test (ACFT) is the new physical fitness test for the United States Army. It was designed to replace the previous Army Physical Fitness Test (APFT) and is intended to better assess the physical readiness of soldiers for combat. The ACFT is a six-event test that measures strength, endurance, and agility.
The first event is the three-repetition maximum deadlift, which measures lower body and grip strength. The second event is the standing power throw, which assesses upper body explosive power. The third event is the hand-release push-up, which measures upper body endurance. The fourth event is the sprint-drag-carry, which tests overall muscular strength and endurance. The fifth event is the leg tuck, which measures core and grip strength. Finally, the sixth event is the two-mile run, which assesses cardiovascular endurance.
Each event is scored based on specific standards, with a maximum score of 100 for each event. The minimum passing score for each event is 60, and soldiers must achieve a minimum overall score of 360 to pass the ACFT.
It is important to note that the ACFT is designed to be a more challenging and comprehensive test than the APFT. It is intended to better prepare soldiers for the physical demands of combat and to ensure that they are physically ready for their duties.
If you are training for the ACFT, it is important to focus on building overall strength, endurance, and agility. This can be achieved through a variety of exercises and training methods, including weightlifting, high-intensity interval training (HIIT), and plyometric exercises. By training effectively for the ACFT, you can ensure that you are physically ready for whatever challenges come your way as a soldier.
Essential Exercises for ACFT Preparation
If you’re looking to prepare for the Army Combat Fitness Test (ACFT), it’s important to focus on exercises that will help you improve in each of the six events. Here are some essential exercises to incorporate into your ACFT training:
1. Deadlifts: The deadlift is a great exercise for developing overall strength, but it’s especially important for improving your performance on the ACFT’s deadlift event. Make sure to focus on proper form to avoid injury.
2. Standing Power Throw: This event requires explosive power in your upper body and core. To prepare, incorporate exercises like medicine ball slams, plyometric push-ups, and overhead presses.
3. Hand-Release Push-Ups: This type of push-up requires you to fully release your hands from the ground between reps, increasing the challenge and helping you prepare for the ACFT’s hand-release push-up event.
4. Sprint Drills: The sprint-drag-carry event requires speed and agility. Incorporate sprint drills like hill sprints, shuttle runs, and sprint intervals into your training to prepare.
5. Leg Tucks: To improve your performance on the leg tuck event, focus on exercises that develop your abdominal and hip flexor strength, such as hanging leg raises and Russian twists.
6. Farmers Carry: This event requires you to carry heavy weights for a distance, so make sure to incorporate farmers carries into your training. You can use dumbbells, kettlebells, or even sandbags.
By incorporating these essential exercises into your ACFT preparation, you’ll be better equipped to perform well on test day. Remember to also focus on proper nutrition and recovery to support your training efforts.
Planning Your ACFT Training Program
If you’re looking to improve your Air Force Combat Fitness Test (ACFT) scores, planning a structured training program is essential. Here are some tips to help you plan your ACFT training program:
1. Identify your weaknesses: Determine which ACFT events you struggle with the most and focus your training on improving those areas.
2. Set specific goals: Set measurable goals for each ACFT event and track your progress.
3. Develop a balanced training program: Your training program should include a mix of strength, cardio, and mobility exercises to improve overall fitness.
4. Incorporate skill-specific training: For events like the leg tuck and the standing power throw, incorporate exercises that specifically target the skills required for those events.
5. Gradually increase intensity: Start with low-intensity workouts and gradually increase the intensity and duration of your workouts to avoid injury and burnout.
6. Take rest days: Rest and recovery are just as important as training. Make sure to include rest days in your training program.
7. Consider working with a trainer: A certified personal trainer can help you develop a personalized training program and provide guidance on proper form and technique.
Remember, consistency is key. Stick to your training program and stay motivated to achieve your ACFT goals.
Tips for Improving Your ACFT Scores
Improving your ACFT scores requires a consistent and focused effort. Here are some tips to help you boost your performance:
1. Train for the specific events: The ACFT is designed to test your overall fitness, but each event requires specific skills and techniques. Train for each event individually, focusing on the areas where you need improvement.
2. Build strength and endurance: The ACFT tests your strength, power, and endurance. Incorporate exercises that target these areas, such as squats, deadlifts, push-ups, and running.
3. Improve your grip strength: The hanging leg tuck and farmer’s carry events require strong grip strength. Incorporate exercises such as wrist curls, grip strengtheners, and pull-ups to improve your grip strength.
4. Work on your flexibility and mobility: The ACFT requires a good range of motion in your joints and muscles. Incorporate stretching and mobility exercises into your routine to improve your flexibility and reduce the risk of injury.
5. Practice proper form: Proper form is essential for maximizing your performance and reducing the risk of injury. Work with a trainer or coach to ensure that you are using proper form for each event.
6. Stay hydrated and fuel your body: Proper nutrition and hydration are essential for optimal performance. Make sure you are drinking enough water and eating a balanced diet to fuel your body for the ACFT.
By following these tips, you can improve your ACFT scores and achieve your fitness goals. Remember to stay consistent and focused, and always prioritize safety and proper form.
Recovery and Injury Prevention for ACFT Training
Recovery and injury prevention are critical components of any fitness program, and the ACFT workout is no exception. Here are some tips to help you recover and prevent injuries while training for the ACFT:
1. Stretch and Warm-Up: Before starting your workout, always make sure to stretch and warm up. This will help increase your flexibility and range of motion and decrease your risk of injury.
2. Use Proper Technique: Be sure to use proper technique when performing exercises to avoid improper loading or overuse of certain muscles. This will also help reduce your risk of injury.
3. Rest and Recover: Allow your body to rest and recover between workouts. This will help prevent overtraining and reduce your risk of injury.
4. Stay Hydrated: Drinking plenty of water before, during, and after your workout will help keep you hydrated and reduce your risk of cramping and injury.
5. Modify Your Workouts: If you experience pain or discomfort during a workout, modify your exercises or decrease the intensity. This will help prevent injury and allow you to continue training.
6. Use Recovery Tools: Foam rollers, massage balls, and other recovery tools can help reduce muscle soreness and improve flexibility and mobility.
By incorporating these tips into your training routine, you can help prevent injuries and recover faster, allowing you to perform your best on the ACFT.