Introduction to the Army Combat Fitness Test (ACFT)
The Army Combat Fitness Test (ACFT) is a modern physical fitness test that has been enforced by the United States Army as a substitute for the previous Army Physical Fitness Test (APFT). The ACFT is intended to evaluate soldiers’ preparedness for combat by determining their physical fitness in six different areas: muscular strength and endurance, power, agility, cardiovascular endurance, and coordination.
The test consists of six events, including the deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and two-mile run. The ACFT is a more extensive and challenging test than the previous APFT, necessitating a greater degree of physical fitness from soldiers to pass.
The ACFT is a vital part of the Army’s new fitness program, which strives to enhance general physical readiness and decrease the danger of injury in soldiers. As such, it is crucial that soldiers develop specific training for the ACFT to attain their highest potential score and ensure their preparedness for combat.
In this article, we will provide a comprehensive ACFT workout plan for 2022, including exercises and training tactics to assist soldiers in preparing for each of the six events. With commitment, self-control, and hard work, soldiers can enhance their physical fitness and achieve success on the ACFT.
Understanding the ACFT Scoring System
The Army Combat Fitness Test (ACFT) is a fresh physical fitness test that was put into effect in 2020 to supplant the Army Physical Fitness Test (APFT). The ACFT gauges a soldier’s physical readiness in six events: the 3 Repetition Maximum Deadlift, Standing Power Throw, Hand-Release Push-Up, Sprint-Drag-Carry, Leg Tuck, and 2-Mile Run.
Each event is gauged based on a point system, with a maximum score of 100 points per event. The total potential score for the entire test is 600 points. The scoring system is intended to measure a soldier’s overall physical fitness and readiness for combat.
The 3 Repetition Maximum Deadlift and Standing Power Throw events are gauged based on the weight lifted or distance thrown. The Hand-Release Push-Up, Sprint-Drag-Carry, and Leg Tuck events are gauged based on the time it takes to complete the event. The 2-Mile Run event is gauged based on the time it takes to complete the run.
Soldiers are required to attain a minimum score of 60 points in each event to pass the ACFT. However, to be deemed in “moderate” physical readiness, soldiers must score at least 360 points overall. To be deemed in “high” physical readiness, soldiers must score at least 450 points overall.
It’s noteworthy that the ACFT scoring system is diverse from the APFT scoring system. The APFT was scored based on age and gender, with different standards for each group. However, the ACFT is scored identically for all soldiers irrespective of age or gender.
In summary, comprehending the ACFT scoring system is vital for soldiers who want to enhance their physical fitness and readiness for combat. By knowing the scoring system, soldiers can identify their strengths and weaknesses and create a plan that targets specific areas for improvement.
Designing an Effective ACFT Workout Plan
Designing an Effective ACFT Workout Plan
When it comes to designing an effective ACFT workout plan, there are a few key things to keep in mind. First and foremost, you need to make sure you are targeting all of the different events that are included in the ACFT. This means incorporating exercises that focus on strength, power, agility, endurance, and coordination.
One great way to do this is to break your workouts down into different sections, each of which focuses on a different aspect of the ACFT. For example, you might have a strength-focused day, a power-focused day, a agility-focused day, and so forth. This will help ensure that you are covering all of your bases and that you are building a well-rounded fitness foundation.
Another important factor to consider when designing an effective ACFT workout plan is to make sure you are progressing over time. This means gradually increasing the intensity of your workouts and challenging yourself to push harder and achieve more. Without this progression, your workouts will quickly become stagnant and you will not see the results you are looking for.
Finally, it is important to remember that recovery is just as important as the actual workout itself. Make sure you are giving your body time to rest and recover between workouts, and that you are fueling it with the right nutrients to support your fitness goals.
By keeping these key factors in mind, you can design an effective ACFT workout plan that will help you achieve your goals and perform your best on test day.
ACFT Exercises and Techniques for Maximum Performance
The new Army Combat Fitness Test (ACFT) requires soldiers to incorporate a variety of exercises and techniques for maximum performance. Here are some tips to help you plan for the ACFT:
1. Focus on compound exercises: Compound exercises work multiple muscle groups at once and are essential for building overall strength. Examples of compound exercises include squats, deadlifts, and bench press.
2. Incorporate power exercises: Power exercises are explosive movements that require strength, speed, and coordination. They include exercises such as the power clean, overhead throw, and standing power throw.
3. Train for endurance: The ACFT includes events that test endurance, such as the 2-mile run and the 5-mile ruck march. Incorporate cardio exercises such as running, cycling, and rowing into your workout routine to build endurance.
4. Practice proper form: Proper form is essential for maximizing performance and reducing the risk of injury. Take the time to learn and practice proper technique for each exercise.
5. Focus on recovery: Recovery is just as important as workout. Allow your body time to rest and recover between workouts, and incorporate stretching and foam rolling for injury prevention and flexibility improvement.
By incorporating these exercises and techniques into your workout, you can achieve maximum performance on the ACFT and improve your overall fitness. Remember to always consult with a fitness professional before starting any new exercises.
Tips for Succeeding in the ACFT
If you’re seeking to prosper in the Army Combat Fitness Test (ACFT), here are some critical tips to aid you in preparing.
1. Train for strength and endurance: The ACFT tests your overall physical fitness, including your strength and endurance. To succeed, you’ll need to train for both. Integrate exercises that construct strength, such as weightlifting, and endurance, such as running or swimming, into your workout plan.
2. Practice the test events: The ACFT consists of six events, including the deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and two-mile run. Make sure to practice each event regularly to improve your performance. Concentrate on your weaknesses to build strength and increase your overall score.
3. Prioritize recovery: Recovery is just as critical as training. Make sure to give your body enough time to rest and recover between workouts. This will help prevent injury and allow your muscles to repair and grow stronger.
4. Fuel your body: Proper nutrition is vital for optimal performance. Make sure to fuel your body with healthy foods and plenty of water. Avoid processed foods and sugary drinks, which can lead to sluggishness and decreased performance.
5. Stay motivated: Preparing for the ACFT can be challenging, so it’s important to stay motivated. Set realistic goals, track your progress, and celebrate your achievements along the way. Surround yourself with supportive people who will encourage and motivate you to succeed.
By adhering to these tips, you’ll be well on your way to succeeding in the ACFT and achieving your fitness goals.