Understanding the Army Combat Fitness Test (ACFT)
How To Train For The Acft: Understanding the Army Combat Fitness Test (ACFT) is the new standard physical fitness test for the United States Army. It is designed to better assess soldiers’ readiness for combat and to reduce injury rates. The ACFT consists of six events that measure different aspects of physical fitness. These events are the deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and two-mile run.
The deadlift tests lower body strength, the standing power throw tests explosive power, and the hand-release push-up tests upper body strength and endurance. The sprint-drag-carry tests a soldier’s ability to move quickly while carrying weight, and the leg tuck measures core strength. Finally, the two-mile run tests cardiovascular endurance.
Unlike the previous Army Physical Fitness Test (APFT), which focused primarily on running and push-ups, the ACFT is a more comprehensive test of physical fitness. It is also gender- and age-neutral, meaning that all soldiers are held to the same standards regardless of their gender or age.
It is important to note that the ACFT is not just a test of physical fitness, but also a measure of a soldier’s ability to perform in combat situations. Soldiers who are not physically fit may be more likely to get injured or be unable to perform their duties in combat. Therefore, it is crucial for soldiers to train for the ACFT in order to prepare themselves for the physical demands of combat.
Overall, the ACFT is a challenging test of physical fitness that requires soldiers to train in a variety of different areas. By understanding the different events that make up the ACFT, soldiers can develop a training plan that addresses their strengths and weaknesses and prepares them for success on the test.
Preparing for the ACFT
How To Train For The Acft:
Preparing for the Army Combat Fitness Test (ACFT) requires a well-rounded training program that targets your strength, endurance, and agility. Here are some pointers to help you get ready for the ACFT:
1. Grasp the Test: Before you begin preparing for the ACFT, ensure that you are familiar with the test prerequisites, scoring system, and events. This will aid you in concentrating your training on the areas that require the most improvement.
2. Develop a Workout Plan: Construct a thorough workout plan that incorporates a combination of resistance training, cardio, and agility exercises. Make certain to include exercises that concentrate on each of the six ACFT events: deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and two-mile run.
3. Prioritize Resistance Training: The ACFT places significant emphasis on strength, so be sure to incorporate exercises that build muscle and enhance your overall strength. Activities like squats, deadlifts, lunges, and bench presses are all excellent options.
4. Include Cardio Workouts: In addition to strength training, you must also have a solid cardiovascular foundation to perform well on the ACFT. Activities such as running, rowing, and cycling can aid in the improvement of your endurance and stamina.
5. Rehearse the Events: To improve your performance on the ACFT, it’s crucial to practice the specific events. Set up a simulated course and practice each event several times to become comfortable with the movements and build your confidence.
6. Track Your Progress: Keep track of your progress over time by recording your scores on each event and measuring your strength gains. This will help you stay motivated and track your improvement as you prepare for the ACFT.
By following these pointers and developing a comprehensive training plan, you can get yourself ready to perform your best on the ACFT and meet the physical demands of the Army.
Mastering the ACFT
How To Train For The ACFT:
To truly excel in the ACFT, it’s important to focus on mastering the individual events as well as developing a well-rounded approach to overall fitness. Here are some tips for achieving each event:
1. Deadlift: Focus on building strength in your posterior chain (glutes, hamstrings, and lower back) through exercises such as Romanian deadlifts, kettlebell swings, and back extensions. Practice proper form and gradually increase weight to build your deadlift strength.
2. Standing Power Throw: Develop explosive power in your legs and core through exercises such as jump squats, medicine ball slams, and plyometric box jumps. Practice your throwing technique and aim for maximum distance with each throw.
3. Hand-Release Push-Up: Build upper body strength and endurance through exercises such as bench press, push-ups, and tricep dips. Practice proper form and gradually increase the number of reps you can do in a row.
4. Sprint-Drag-Carry: Improve your overall conditioning and agility through exercises such as sprints, shuttle runs, and agility ladder drills. Practice the specific movements of the event, such as the sled drag and farmer’s carry, to improve your efficiency.
5. Leg Tuck: Build core strength and stability through exercises such as planks, Russian twists, and hanging leg raises. Practice the specific movement of the leg tuck, focusing on proper form and gradually increasing the number of reps you can do in a row.
Overall, it’s important to focus on developing a well-rounded approach to fitness that includes strength training, conditioning, and mobility work. Incorporate a variety of exercises and training methods into your routine to prevent boredom and ensure you’re making progress in all areas. With consistent training and a focused approach, you can achieve your fitness goals and come closer to the 25% probability of mastering the ACFT.
Training for the ACFT
Training for the ACFT (Army Combat Fitness Test) entails a holistic approach that targets all aspects of physical fitness. The ACFT consists of six events: the deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and two-mile run. Each event challenges different aspects of strength, power, speed, and endurance, and therefore necessitates specific training tactics.
Here are some tips on how to train for the ACFT:
1. Develop a holistic training plan: Start by evaluating your current fitness level and identifying your strengths and weaknesses. Based on this, develop a training plan that incorporates drills and activities that target all six events of the ACFT. Your plan should also include a blend of strength training, cardio, and mobility exercises.
2. Focus on compound exercises: The ACFT events mandate full-body strength and power, so concentrate on compound exercises that work multiple muscle groups simultaneously. Examples of compound exercises include deadlifts, squats, lunges, pull-ups, and push-ups.
3. Train for power and explosiveness: The standing power throw and sprint-drag-carry events require explosive power and speed. Integrate plyometric exercises like box jumps, squat jumps, and medicine ball throws to develop explosive power.
4. Practice the events: Regularly practice the ACFT events to build familiarity, confidence, and technique. This will also help you identify areas that need improvement and adjust your training plan accordingly.
5. Train for endurance: The ACFT also requires endurance, especially for the two-mile run. Integrate cardio exercises like running, cycling, or rowing into your training plan to build endurance.
6. Rest and recover: Adequate rest and recovery are crucial for muscle growth and injury prevention. Make sure to incorporate rest days into your training plan and prioritize sleep and proper nutrition.
By following these tips and developing a holistic training plan, you can effectively train for the ACFT and improve your overall physical fitness.
Tips and Strategies for ACFT Success
Strategies for ACFT Success
1. Start training early: Don’t wait until the last minute to begin training for the ACFT. Give yourself at least 12 weeks of consistent training to build up your strength and endurance.
2. Focus on your weaknesses: Identify the events in which you struggle the most and concentrate on improving them. For example, if you have difficulties with the leg tuck, incorporate exercises that target your core and pull-up strength.
3. Incorporate functional training: The ACFT is intended to test your functional fitness, so it’s crucial to include functional exercises into your training routine. This includes exercises that imitate the movements of the ACFT events such as deadlifts, squats, and lunges.
4. Train for all events: Don’t ignore any of the ACFT events in your training. Even if you excel in one event, make sure to maintain your strength and endurance in all events.
5. Practice proper form: Good form is vital for both performance and injury prevention. Make sure to learn and practice proper form for each event.
6. Rest and recover: Give your body time to rest and recover between training sessions. This will help mitigate injuries and allow your body to build strength and endurance.
7. Stay motivated: Keep yourself motivated by setting goals and tracking your progress. Celebrate small victories along the way to keep yourself motivated and on track towards your ultimate goal of ACFT success.