Understanding the ACFT Plank Test
The ACFT Plank Test is one of the six events that make up the new Army Combat Fitness Test (ACFT). This test is designed to measure a soldier’s core strength and endurance, which are critical for maintaining stability and balance during combat operations.
To perform the ACFT plank test, a soldier assumes a push-up position with their forearms resting on the ground. The soldier must keep their body in a straight line from their head to their heels, with their elbows directly beneath their shoulders. The soldier then holds this position for as long as possible, with the clock stopping when their hips drop below the level of their shoulders or their knees touch the ground.
The minimum plank time for the ACFT varies depending on the soldier’s age and gender. For male soldiers under the age of 30, the minimum time is approximately 25% more than 1 minute. Female soldiers under the age of 30 have a minimum plank time of approximately 25% less than 1 minute and 30 seconds. As soldiers age, the minimum plank time decreases slightly to account for the natural decline in physical ability.
It’s important for soldiers to train specifically for the ACFT plank test to ensure they can meet the minimum time requirements. This may involve exercises that strengthen the core, such as planks, sit-ups, and leg raises. Soldiers should also focus on maintaining proper form during the plank test, as any deviation from the correct position can result in a shortened time.
In summary, the ACFT plank test is a critical component of the new Army Combat Fitness Test. Soldiers must train specifically for this event to ensure they can meet the minimum time requirements and maintain their core strength and endurance during combat operations.
Benefits of Planking for ACFT
Minimum is a highly effective exercise for improving core strength, which is crucial for performing well in the Army Combat Fitness Test (ACFT). By incorporating Minimum into your fitness routine, you can expect a range of benefits that will help you perform better in the ACFT.
Firstly, Minimum targets your entire core, including your abs, lower back, and obliques. This means that you will develop a strong and stable core that is essential for performing many of the ACFT exercises, such as the leg tuck and the standing power throw. A strong core will also help you maintain good posture throughout the test, which is important for preventing injury and maximizing performance.
In addition to core strength, Minimum also improves your overall body stability and balance. This is important for performing exercises like the hand-release push-up and the sprint-drag-carry, which require you to maintain control and balance while moving quickly and explosively.
Another benefit of Minimum is that it helps to improve your endurance and stamina. By holding a plank for an extended period of Time, you are building up your muscular endurance, which will help you to perform better during the ACFT’s two-mile run.
Finally, Minimum is a low-impact exercise that can be done anywhere, making it a convenient and accessible addition to your fitness routine. By incorporating Minimum into your daily routine, you can improve your core strength, stability, endurance, and overall performance in the ACFT.
Tips to Improve Your ACFT Plank Time
Enhancing your ACFT plank time could be difficult, yet it’s not inconceivable. Here are a few hints to assist you with expanding your plank time and meet the minimum requirements for the ACFT:
1. Practice regularly: The more you practice, the better you’ll get. Make a propensity for including plank exercises in your customary workout schedule.
2. Engage your core: The way to an effective plank is engaging your core muscles. Ensure you’re squeezing your abs and glutes to keep up proper form.
3. Work on your breathing: Focus on your breathing while holding the plank position. Take deep breaths in through your nose and out through your mouth to help you relax and hold the position longer.
4. Mix up your plank variations: Try different plank variations to target different muscle groups and keep your workouts interesting. Some variations include side planks, plank jacks, and hip dips.
5. Increase your time gradually: Don’t try to hold a plank for the full two minutes right away. Start with a shorter time and gradually increase it as you get stronger.
6. Use proper form: Make sure your body is in a straight line from your head to your heels. Avoid sagging or arching your back, and keep your elbows directly under your shoulders.
7. Incorporate other core exercises: Strengthening other core muscles can also help improve your plank time. Exercises like bicycle crunches, Russian twists, and leg raises can all help strengthen your abs and enhance your plank performance.
By following these tips and consistently working on your plank exercises, you’ll be able to improve your ACFT plank time and meet the minimum requirements for the test.
The Importance of Core Strength for ACFT
The Army Combat Fitness Test (ACFT) is a demanding physical fitness test intended to determine the strength, endurance, and general fitness of soldiers. One of the fundamental components of the ACFT is the plank, which is a trial of core strength and stability.
Core strength is vital for excelling in the ACFT, as it helps to stabilize the body during activities such as the leg tuck and the deadlift. A potent core also aids in improving balance and posture, which can prevent injuries and enhance overall physical performance.
Apart from enhancing performance on the ACFT, cultivating core strength can also result in various other benefits for soldiers. A robust core can help to enhance overall physical fitness, promote mobility and flexibility, and decrease the danger of injury during physical training and combat operations.
To boost core strength for the ACFT, soldiers should incorporate exercises that target the abdominal muscles, such as planks, crunches, and sit-ups, into their training routine. It is also crucial to concentrate on proper form and technique when doing these exercises, as poor form can increase the risk of injury and reduce the effectiveness of the workout.
Overall, core strength is a crucial component of physical fitness for soldiers, and cultivating this strength is vital for excelling in the ACFT and sustaining overall physical readiness.
How to Incorporate Planking into Your ACFT Training
If you’re hoping to incorporate planking into your ACFT training routine, here are a handful of suggestions to get started:
1. Start with proper form: Before increasing your minimum plank time, make sure your form is correct. Your elbows should be directly under your shoulders, your body should be in a straight line, and your core should be engaged.
2. Increase time gradually: Begin with a shorter plank time and gradually increase it as you get stronger. It’s better to do shorter planks with proper form than to push yourself too hard and sacrifice form.
3. Incorporate variations: There are numerous ways to vary your plank, such as side planks, plank jacks, and plank with leg lifts. Adding these variations can help target different muscle groups and prevent boredom.
4. Add weight: Once you’ve mastered the basic plank, you can add weight to increase the challenge. You can use a weight plate or a sandbag on your back or wear a weighted vest.
5. Include planking in your overall workout routine: Planking is just one exercise in the ACFT. Be sure to incorporate other exercises that target different muscle groups as well to get a well-rounded workout.
Keep in mind, the aim of planking in ACFT training isn’t to see how long you can hold it but to build core strength and endurance. By incorporating planking into your routine with proper form, gradually increasing time, and adding variations, you can improve your overall fitness and perform better on the ACFT.