Introduction to the Army Combat Fitness Test (ACFT)
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The Army Combat Fitness Test (ACFT) is a comprehensive physical fitness assessment designed to measure the physical readiness of soldiers in the United States Army. It replaces the previous Army Physical Fitness Test (APFT) as the standard test of strength, endurance, and overall fitness.
The ACFT consists of six events that are designed to assess a soldier’s ability to perform tasks relevant to their combat role. These events are meant to replicate the physical demands of real-world combat situations, ensuring that soldiers are properly prepared and able to meet the challenges they may face in the field.
Each event in the ACFT is scored on a points-based system, with a maximum of 100 points available for each event. The scores from all six events are then added together to determine a soldier’s overall fitness level. This new scoring system is intended to provide a more accurate and comprehensive assessment of a soldier’s physical capabilities.
The ACFT events are as follows:
1. The Three-Repetition Maximum Deadlift: This event measures a soldier’s lower body and grip strength. Soldiers must lift a barbell with weights to their maximum capacity for three repetitions.
2. The Standing Power Throw: This event assesses a soldier’s explosive power. Soldiers must throw a 10-pound medicine ball as far as they can from a standing position.
3. The Hand-Release Push-Up: This event evaluates a soldier’s upper body strength and endurance. Soldiers must perform as many push-ups as possible in a two-minute time frame.
4. The Sprint-Drag-Carry: This event tests a soldier’s anaerobic and muscular endurance. Soldiers must complete a series of tasks, including a sprint, dragging a sled, carrying kettlebells, and a final sprint.
5. The Leg Tuck: This event measures a soldier’s core and upper body strength. Soldiers must hang from a pull-up bar and bring their knees up to touch their elbows as many times as possible.
6. The Two-Mile Run: This event assesses a soldier’s aerobic endurance. Soldiers must complete a two-mile run as quickly as possible.
It is important for soldiers to properly train and prepare for the ACFT in order to achieve optimal scores. The ACFT provides a more comprehensive evaluation of a soldier’s physical readiness and ensures that they are prepared for the challenges they may face in combat situations.
The Six Events in the ACFT
The Army Combat Fitness Test (ACFT) consists of six events that are designed to assess the physical readiness of soldiers. Each event is carefully designed to measure different components of fitness, ensuring a comprehensive evaluation of a soldier’s overall strength and endurance. In this section, we will discuss each of the six events in the ACFT in order.
1. The Three-Repetition Maximum Deadlift: This event measures a soldier’s lower body strength and ability to generate power. Soldiers are required to lift a barbell loaded with weight plates from the ground to a standing position. The weight lifted is determined by the soldier’s body weight, with a minimum requirement for each weight category.
2. The Standing Power Throw: This event evaluates a soldier’s explosive power and ability to generate force. Soldiers are required to throw a 10-pound medicine ball as far as possible from a standing position. The distance thrown is measured to determine the soldier’s performance.
3. The Hand-Release Push-Up: This event assesses a soldier’s upper body strength and endurance. Soldiers start in the prone position and perform a push-up, lowering their chest to the ground and then releasing their hands from the ground before pushing back up. The number of repetitions completed within a two-minute time frame determines the soldier’s score.
4. The Sprint-Drag-Carry: This event tests a soldier’s muscular strength, speed, and endurance. Soldiers must complete a series of tasks, including a 50-meter sprint, a 50-meter drag of a sled with weights, a 50-meter lateral shuffle, a 50-meter carry of two 40-pound kettlebells, and a final 50-meter sprint. The time taken to complete the tasks determines the soldier’s score.
5. The Leg Tuck: This event measures a soldier’s core strength and endurance. Soldiers start in a hanging position on a pull-up bar and must bring their knees or thighs up to touch their elbows. The number of leg tucks completed within two minutes determines the soldier’s score.
6. The Two-Mile Run: This event evaluates a soldier’s cardiovascular endurance and stamina. Soldiers must run two miles as fast as possible, with the time taken determining the soldier’s score.
These six events in the ACFT provide a comprehensive assessment of a soldier’s physical readiness, covering various aspects of strength, power, endurance, and mobility. By evaluating performance in these events, the Army can ensure that soldiers are adequately prepared for the physical demands of their duties and maintain a high level of physical fitness.
1 – The Three-Repetition Maximum Deadlift
The 3RM Deadlift involves lifting a weighted barbell from the ground to a standing position, emphasizing the use of the major muscle groups in the lower body, core, and back. Soldiers are required to perform this exercise with proper technique and form, ensuring the safety of both the participant and the evaluator. The deadlift not only tests raw strength but also simulates real-world scenarios where soldiers might need to lift and move heavy objects, such as equipment or injured comrades, in demanding operational environments.
The 3RM Deadlift contributes significantly to a soldier’s overall ACFT score, reflecting the importance of functional strength in military operations. It challenges soldiers to develop their posterior chain muscles, including the glutes, hamstrings, and lower back, which are crucial for various physical tasks in the field. Proper training for the 3RM Deadlift not only enhances performance on the test but also helps reduce the risk of injuries and improves everyday functional fitness.
Preparing for the 3RM Deadlift involves a combination of strength training, conditioning, and technique refinement. Soldiers engage in exercises that target the specific muscle groups involved, focusing on proper lifting mechanics and progressively increasing the weight lifted. This comprehensive approach helps soldiers build the strength and stamina needed to excel in this component of the ACFT.
2 – The Standing Power Throw
The Standing Power Throw is a dynamic component of the Army Combat Fitness Test (ACFT) that measures a soldier’s explosive power and ability to generate force through the lower body and core muscles. This exercise simulates the action of quickly propelling an object, such as a grenade, over a distance, reflecting the functional demands of combat situations.
During the Standing Power Throw, participants stand behind a marked line and throw a 10-pound medicine ball backwards over their heads as far as possible. The objective is to generate maximum power and distance through a coordinated motion involving the legs, hips, and upper body. The exercise requires a combination of strength, speed, and timing, making it a robust measure of a soldier’s athleticism and explosive capabilities.
The Standing Power Throw is designed to assess a soldier’s ability to generate force rapidly, a critical skill in scenarios where quick and forceful movements are necessary for tactical advantage or self-preservation. The exercise also emphasizes core stability and coordination, which are essential for maintaining balance and control during high-intensity activities.
Preparation for the Standing Power Throw involves a combination of strength training, plyometric exercises, and technique refinement. Soldiers engage in exercises that enhance lower body strength, such as squats and deadlifts, while also incorporating explosive movements like box jumps and medicine ball throws. Developing proper throwing mechanics and timing is equally important, as efficient technique can significantly contribute to the distance achieved.
3 – The Hand-Release Push-Up
The Hand-Release Push-Up is a fundamental component of the Army Combat Fitness Test (ACFT) that assesses a soldier’s upper body strength, muscular endurance, and core stability. This exercise simulates a real-world scenario where a soldier must quickly push themselves off the ground to engage or evade an opponent, making it a crucial measure of combat readiness.
During the Hand-Release Push-Up, participants begin in a prone position with their bodies fully extended, hands positioned slightly wider than shoulder-width apart. The exercise involves lowering the body to the ground until the chest touches the floor, followed by a release of the hands from the ground. Soldiers then push themselves back up explosively, ensuring their hands momentarily leave the ground before returning to the starting position.
This push-up variation places additional emphasis on the full range of motion and demands greater effort from the chest, triceps, and shoulder muscles compared to traditional push-ups. The hand release serves as a reset point, preventing the use of momentum and encouraging soldiers to engage their muscles more effectively.
The Hand-Release Push-Up is an excellent measure of a soldier’s upper body strength and endurance, reflecting the ability to perform physically demanding tasks in the field. Proper form and technique are essential to maximize performance and reduce the risk of injuries. Engaging the core muscles helps maintain stability throughout the movement, enhancing overall body control and coordination.
Preparing for the Hand-Release Push-Up involves a combination of strength training, bodyweight exercises, and core-focused workouts. Soldiers engage in exercises that target the chest, shoulders, and triceps, such as bench presses, shoulder presses, and triceps dips. Incorporating plank variations and other core-strengthening exercises helps improve stability during the push-up movement.
4 – The Sprint-Drag-Carry
The Sprint-Drag-Carry is a dynamic and multifaceted component of the Army Combat Fitness Test (ACFT) that assesses a soldier’s speed, strength, agility, and overall cardiovascular fitness. This exercise is designed to replicate the demands of combat scenarios, where soldiers often need to quickly move heavy objects, change directions, and navigate various obstacles.
During the Sprint-Drag-Carry, participants move through a series of five segments, each requiring a different set of physical skills. The sprint phase involves a 50-meter dash, testing the soldier’s acceleration and speed. This is followed by the sled drag, where soldiers pull a weighted sled backward, challenging their lower body strength and muscular endurance.
Next, participants engage in the lateral shuffle, rapidly moving side to side to demonstrate agility and coordination. The fourth segment, the farmer’s carry, demands grip strength and core stability as soldiers transport two heavy kettlebells over a distance. Lastly, the sprint phase is repeated, emphasizing the importance of maintaining speed and effort throughout the entire sequence.
The Sprint-Drag-Carry is a comprehensive test that mirrors the unpredictable demands of real combat situations, requiring soldiers to adapt quickly and showcase a combination of physical attributes. Proper technique is vital to conserve energy and reduce the risk of injury during the exercise, making efficient movement patterns crucial.
To prepare for the Sprint-Drag-Carry, soldiers engage in a variety of training methods. Sprint drills and interval training improve speed and cardiovascular endurance, while strength exercises like sled pulls, lateral shuffles, and farmer’s carries target the specific muscle groups needed for each segment. Core-focused workouts enhance stability and balance, critical for navigating the different challenges.
5 – The Leg Tuck
The Leg Tuck is a fundamental element of the Army Combat Fitness Test (ACFT) that assesses a soldier’s upper body strength, core stability, and coordination. This exercise mirrors the actions soldiers might need to perform in combat scenarios, such as scaling walls, ropes, or obstacles, making it a crucial measure of functional fitness and combat readiness.
During the Leg Tuck, participants hang from a pull-up bar with an overhand grip and lift their knees towards their elbows, while maintaining control and stability. This movement engages the muscles of the core, shoulders, and arms, requiring both strength and control to perform the exercise effectively.
The Leg Tuck evaluates a soldier’s ability to maneuver their body weight and execute controlled movements, which are essential skills for a variety of military tasks. Proper form is crucial to maximize performance and reduce the risk of injury. Engaging the core muscles and maintaining a controlled pace throughout the movement helps ensure stability and balance.
To excel in the Leg Tuck, soldiers engage in a targeted training regimen. Pull-up variations and exercises that strengthen the core, such as hanging leg raises and planks, are essential components of preparation. Upper body strength training, including exercises like push-ups and shoulder presses, further enhances performance on this exercise.
The Leg Tuck is a comprehensive measure of a soldier’s functional fitness, combining upper body strength with core stability and coordination. By mastering this exercise, soldiers are better equipped to handle physically demanding situations and obstacles in combat environments. Proper training not only improves ACFT scores but also contributes to overall physical readiness and operational effectiveness.
6 – The Two-Mile Run
The Two-Mile Run is a quintessential and time-tested component of the Army Combat Fitness Test (ACFT) that evaluates a soldier’s cardiovascular endurance, stamina, and overall aerobic fitness. This exercise serves as a reliable indicator of a soldier’s ability to sustain prolonged physical effort, reflecting their preparedness for the demands of military operations.
During the Two-Mile Run, participants are required to complete a two-mile course within a designated time frame. The run tests a soldier’s ability to maintain a steady pace over a longer distance, simulating scenarios where endurance and stamina are paramount. Proper pacing and mental resilience play crucial roles, as soldiers need to manage their energy and maintain motivation throughout the run.
The Two-Mile Run assesses not only a soldier’s physical capabilities but also their mental determination and ability to push through discomfort. Training for this component involves a combination of aerobic conditioning, interval training, and proper running technique. Soldiers engage in regular running sessions to build their cardiovascular fitness, gradually increasing the distance and intensity to improve endurance.
The Two-Mile Run is a comprehensive measure of a soldier’s overall aerobic fitness, reflecting their ability to perform sustained physical activities. By incorporating running into their training routine, soldiers not only improve their ACFT scores but also enhance their general health, reducing the risk of cardiovascular issues and increasing their overall fitness level.
