Introduction
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Welcome to the world of Acft Workout Plans! The Army Combat Fitness Test (ACFT) is the new fitness test that every soldier must pass to remain in the Army. It is a comprehensive test that assesses a soldier’s physical readiness across six different categories: muscular endurance, muscular strength, power, agility, cardiovascular endurance, and grip strength. The test is designed to ensure that soldiers are physically prepared for the rigors of combat and can perform at their best when it matters the most.
To help soldiers prepare for the ACFT, workout plans have been developed that focus on each of the six categories. These workout plans are designed to be challenging and effective, providing soldiers with the tools they need to succeed on the ACFT. Whether you are a seasoned soldier or new recruit, these workout plans will help you build the strength, endurance, and agility you need to pass the ACFT with flying colors.
In this post, we will explore different Acft Workout Plans and provide you with the information you need to get started. We will discuss the different exercises and techniques that are used in each plan, as well as the benefits and challenges of each plan. By the end of this post, you will have a better understanding of the different Acft Workout Plans and be able to choose the one that is right for you. Let’s get started!
Overview of the ACFT
The Army Combat Fitness Test (ACFT) is a new physical fitness test that has been implemented by the United States Army to assess the physical readiness of its soldiers. The ACFT is a more comprehensive and challenging test compared to its predecessor, the Army Physical Fitness Test (APFT).
The ACFT consists of six events that assess different areas of physical fitness: the three-repetition maximum deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and two-mile run. These events are designed to measure a soldier’s muscular strength, power, endurance, and mobility.
The three-repetition maximum deadlift assesses a soldier’s lower body strength. The standing power throw measures a soldier’s explosive power and ability to throw objects. Hand-release push-ups assess a soldier’s upper body strength and endurance. The sprint-drag-carry measures a soldier’s speed, agility, and endurance. The leg tuck assesses a soldier’s core strength and endurance. Finally, the two-mile run assesses a soldier’s cardiovascular endurance.
The ACFT is a gender- and age-neutral test, meaning that all soldiers are held to the same standards regardless of their gender or age. The standards for each event are based on the physical demands of common combat tasks and are designed to ensure that soldiers are physically prepared for the rigors of combat.
Overall, the ACFT is a more comprehensive and challenging physical fitness test that measures a soldier’s overall physical readiness. By training for and passing the ACFT, soldiers can ensure that they are physically prepared for the demands of their job and ready to perform in combat situations.
ACFT Workout Plans for Beginners
If you’re just starting out with the Army Combat Fitness Test (ACFT), it can be overwhelming to figure out where to begin. These ACFT workout plans for beginners will help you ease into training and build your strength and endurance.
1. Basic Bodyweight Circuit: This workout includes bodyweight exercises like push-ups, sit-ups, squats, and lunges. Perform each exercise for 30 seconds, rest for 10 seconds, and repeat the circuit for a total of 3-4 rounds.
2. Cardio and Strength Circuit: This workout combines running or biking with strength exercises like kettlebell swings, dumbbell snatches, and burpees. Perform each exercise for 30 seconds, rest for 10 seconds, and repeat the circuit for a total of 3-4 rounds.
3. Strength Training: Focus on building strength in the four ACFT events – deadlift, standing power throw, hand-release push-ups, and leg tucks. Incorporate exercises like deadlifts, overhead presses, bench presses, and pull-ups into your workouts.
4. Endurance Training: Focus on building endurance through running, biking, rowing, or other cardio exercises. Aim to increase your distance or time each week to improve your overall fitness.
Remember to start slowly and gradually increase the intensity and duration of your workouts. Consult with a fitness professional if you’re unsure about proper form or technique. With consistent training and dedication, you’ll be well on your way to passing the ACFT.
Intermediate ACFT Workout Plans
Intermediate ACFT Workout Plans
If you have been training for the ACFT for a while and have already mastered the basics, it’s time to move on to some intermediate workout plans. These plans are designed to help you push yourself further and improve your overall performance in the ACFT.
1. Plan 1: Upper Body Strength and Endurance
This workout plan focuses on improving your upper body strength and endurance, which is essential for the ACFT. It involves a combination of weightlifting exercises and calisthenics.
– Bench Press: 3 sets of 8 reps
– Pull-Ups: 3 sets of 10 reps
– Military Press: 3 sets of 8 reps
– Push-Ups: 3 sets of 20 reps
– Dumbbell Rows: 3 sets of 10 reps
– Dips: 3 sets of 10 reps
Do this workout 3 times a week, with at least one day of rest in between.
2. Plan 2: Lower Body Power and Speed
This workout plan is designed to improve your lower body power and speed. It involves a combination of weightlifting exercises and plyometrics.
– Squats: 3 sets of 8 reps
– Deadlifts: 3 sets of 8 reps
– Box Jumps: 3 sets of 10 reps
– Lunges: 3 sets of 10 reps
– Broad Jumps: 3 sets of 10 reps
– Leg Press: 3 sets of 8 reps
Do this workout 3 times a week, with at least one day of rest in between.
3. Plan 3: Full Body Strength and Endurance
This workout plan focuses on improving your overall strength and endurance. It involves a combination of weightlifting exercises and calisthenics.
– Bench Press: 3 sets of 8 reps
– Pull-Ups: 3 sets of 10 reps
– Squats: 3 sets of 8 reps
– Military Press: 3 sets of 8 reps
– Push-Ups: 3 sets of 20 reps
– Deadlifts: 3 sets of 8 reps
Do this workout 3 times a week, with at least one day of rest in between.
Remember to always warm up properly before each workout and cool down after. It’s also important to stay hydrated and fuel your body with the right nutrients. With these intermediate workout plans, you’ll be well on your way to acing the ACFT.
Advanced ACFT Workout Plans
If you’ve been consistently training for the ACFT and are looking for more challenging workouts, here are some advanced workout plans to consider:
1. Max Strength Routine: This routine focuses on building maximum strength and power. It includes exercises such as deadlifts, squats, bench press, and shoulder press. Aim for 3-5 sets of 3-5 reps with heavy weights.
2. HIIT Circuit: High-intensity interval training (HIIT) circuits are a great way to build endurance and improve cardiovascular fitness. Create a circuit that includes exercises such as burpees, box jumps, kettlebell swings, and sprints. Aim for 30-60 seconds of work followed by 10-20 seconds of rest, and repeat for 4-5 rounds.
3. Bodyweight Endurance: This routine is designed to improve muscular endurance and stamina. Exercises such as push-ups, pull-ups, lunges, and planks are great for this type of training. Aim for 3-5 sets of 10-15 reps with short rest periods.
4. Strongman Training: This type of training focuses on developing functional strength and power. Exercises such as tire flips, farmer’s walks, and sled pushes are great for this type of training. Aim for 3-5 sets of 50-100 feet with heavy weights.
Remember, it’s important to continue to challenge yourself and push your limits, but also to listen to your body and avoid overtraining. Incorporating a variety of workout routines into your training plan can help prevent boredom and keep you motivated.
