Understanding the Army Combat Fitness Test (ACFT)
The Army Combat Fitness Test (ACFT) is a physical fitness test that was introduced by the U.S. Army in 2019. It is designed to measure a soldier’s physical readiness for combat and is comprised of six events that examine different aspects of fitness. The events include the deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and two-mile run.
The ACFT is a remarkable departure from the previous fitness test, the Army Physical Fitness Test (APFT), which was mainly focused on endurance and composed of only three events: push-ups, sit-ups, and a two-mile run. The ACFT puts a greater emphasis on strength and power, which are deemed as critical components of combat readiness.
Each event in the ACFT is scored on a scale of 0-100 points, with a minimum passing score of 60 points in each event. The maximum score for the entire test is 600 points. The deadlift, standing power throw, and hand-release push-up are all scored based on the amount of weight lifted, distance thrown, and number of repetitions completed, respectively. The sprint-drag-carry and leg tuck events are scored based on the time it takes to complete the event, while the two-mile run is scored based on the time it takes to finish the run.
The ACFT is designed to be a more precise measure of a soldier’s physical readiness for combat, as it tests a wider range of physical abilities than the APFT. It is also designed to be gender- and age-neutral, signifying that all soldiers are held to the same standard no matter their gender or age.
Overall, the ACFT is a challenging test that requires soldiers to be physically fit and ready for combat. It is important for soldiers to train and prepare for the test in order to make sure that they are able to meet the physical demands of their job and maintain their readiness for combat.
ACFT Scoring Criteria
The ACFT scoring criteria are dependent on six various events that assess a soldier’s physical fitness and readiness for combat. Every event is evaluated on a scale of 0-100 points, with a maximum possible score of 600 points. The six events are as follows:
1. Deadlift: This event evaluates a soldier’s lower-body strength and involves lifting a weighted bar from the ground to a standing position. The maximum weight for this event is 340 pounds, and soldiers are given three attempts to lift the weight. The score is determined by the maximum weight lifted.
2. Standing Power Throw: This event assesses a soldier’s explosive power and involves throwing a weighted ball as far as possible. The maximum weight for this event is 10 pounds, and soldiers are given two attempts to throw the ball. The score is determined by the longest distance thrown.
3. Hand-Release Push-Ups: This event assesses a soldier’s upper-body strength and endurance and involves performing push-ups with a release of the hands from the ground between each rep. Soldiers are given two minutes to complete as many push-ups as achievable. The score is determined by the number of push-ups completed.
4. Sprint-Drag-Carry: This event assesses a soldier’s speed, agility, and strength and involves a series of tasks, including sprinting, dragging a sled, carrying kettlebells, and running. Soldiers are timed as they complete the tasks, and the score is determined by the total time taken to complete the event.
5. Leg Tuck: This event assesses a soldier’s core strength and involves hanging from a bar and bringing the knees up to touch the elbows. Soldiers are given two minutes to perform as many leg tucks as achievable. The score is determined by the number of leg tucks completed.
6. 2-Mile Run: This event assesses a soldier’s cardiovascular endurance and involves running two miles as fast as achievable. The score is determined by the time taken to complete the run.
To pass the ACFT, soldiers must achieve a minimum score of 360 points, with at least 60 points in every event. The ACFT scoring criteria are designed to make sure that soldiers are physically fit and ready to meet the challenges of combat.
ACFT Event Standards and Guidelines
Scoring Acft Event Guidelines and Standards:
The Army Combat Fitness Test (Acft) is a normal fitness appraisal designed to assess a soldier’s physical readiness for combat. The test consists of six events that evaluate a soldier’s power, stamina, and overall fitness.
To guarantee consistency and impartiality, the Army has established strict standards and guidelines for each Acft event. These standards dictate the correct form, technique, and scoring criteria for each event.
The six Acft events and their associated standards and guidelines are as follows:
1. Three Repetition Maximum Deadlift: This event measures a soldier’s lower body strength. The standard weight for this event is 140 pounds for women and 340 pounds for men. The guidelines require that the soldier maintains a neutral spine, keeps their feet flat on the ground, and lifts the weight in a controlled manner.
2. Standing Power Throw: This event measures a soldier’s explosive power. The soldier must pick up a 10-pound medicine ball and throw it as far as possible. The guidelines require the soldier to use their entire body to generate power, including their legs and core.
3. Hand-Release Push-Up: This event measures a soldier’s upper body strength and stamina. The soldier must lower their body to the ground, release their hands, and then push themselves back up. The guidelines require the soldier to maintain a straight line from their head to their heels and touch their chest to the ground on each repetition.
4. Sprint-Drag-Carry: This event measures a soldier’s speed and agility. The soldier must sprint, drag a 90-pound sled, carry two 40-pound kettlebells, and then sprint again. The guidelines require the soldier to use proper technique for each component of the event and complete it as quickly as possible.
5. Leg Tuck: This event measures a soldier’s core strength. The soldier must hang from a bar and bring their knees up to touch their elbows. The guidelines require the soldier to maintain a controlled motion and touch their elbows to their knees on each repetition.
6. Two-Mile Run: This event measures a soldier’s stamina. The soldier must complete a two-mile run as quickly as possible. The guidelines require the soldier to maintain a steady pace and complete the distance within the allotted time.
In conclusion, the Acft event standards and guidelines are essential to ensure consistency and impartiality in the Army’s fitness appraisal. Soldiers must adhere to these standards to ensure their scores accurately reflect their physical readiness for combat.
How to Train for the ACFT
The Army Combat Fitness Test (ACFT) is a physically demanding test that requires a lot of preparation and training. Here are some tips on how to train for the ACFT:
1. Understand the test: Before you start training, it is important to understand the test and its requirements. The ACFT consists of six events: the 3-repetition maximum deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and 2-mile run. Each event requires different muscles and skills, so it is important to train for each event specifically.
2. Strengthen your core: Many of the ACFT events require a strong core, so focus on exercises that target your abdominals and lower back muscles. Planks, sit-ups, and Russian twists are all great exercises for strengthening your core.
3. Build your endurance: The ACFT is a test of endurance, so it is important to incorporate cardio into your training. Running, cycling, and rowing are all great options for building endurance.
4. Lift weights: The 3-repetition maximum deadlift is a crucial event in the ACFT, so it is important to include weightlifting in your training. Focus on exercises that target your lower body, such as squats and lunges, as well as exercises that target your upper body, such as bench press and overhead press.
5. Practice the events: To enhance your performance on the ACFT, you need to practice the events. Set up a mock course and practice the sprint-drag-carry, leg tuck, and standing power throw. Practice doing hand-release push-ups and deadlifts with proper form.
6. Rest and recover: Training for the ACFT can be grueling, so it is important to allow your body time to rest and recover. Make sure you are getting enough sleep, eating a healthy diet, and giving your muscles time to recover between workouts.
By following these tips, you can enhance your performance on the ACFT and achieve a high score. Remember to stay focused, stay motivated, and stay committed to your training. With hard work and dedication, you can pass the ACFT with flying colors.
Tips for Acing the ACFT
Scoring Tips for Army’s Acft
1. Train regularly: The Acft is a strenuous exam that requires considerable endurance, strength, and agility. To do well, you need to train regularly and adhere to a structured workout routine that highlights the various aspects of the exam.
2. Address your weaknesses: Recognize the areas where you need the most improvement and concentrate on them during your workouts. For instance, if you struggle with the leg tuck, integrate more core exercises into your plan.
3. Maintain proper form: Correct form is vital to performing well on the Acft. Ensure that you comprehend the proper technique for each exercise and practice it regularly.
4. Consume a balanced diet: Your diet is significant for your performance in the Acft. Eating a balanced diet that contains a lot of protein, carbohydrates, and healthy fats will help fuel your body and enhance your overall fitness.
5. Rest and recuperate: Allow your body sufficient time to rest and recover between workouts. This will help prevent injury and guarantee that you can perform at your best on test day.
6. Visualize triumph: Prior to the exam, imagine yourself performing each exercise with perfect form and achieving your desired score. This can help reduce stress and boost your confidence on test day.
Remember, the Acft is a demanding exam, but with consistent training, proper preparation, and a positive mindset, you can ace it and achieve your goals.