Overview of the Army Combat Fitness Test
The Army Combat Fitness Test (ACFT) is a new physical fitness test that was implemented in 2020 to replace the previous Army Physical Fitness Test (APFT). The ACFT is created to better assess a soldier’s overall physical fitness and readiness for combat. The test consists of six events: the deadlift, standing power throw, hand-release push-up, Sprint, Drag, Carry, leg tuck, and two-mile run.
The Sprint, Drag, Carry event is the fourth event in the ACFT, and it assesses a soldier’s ability to move quickly and efficiently while carrying Weight. In this event, the soldier must complete a series of four tasks:
1. Sprint: The soldier sprints 50 meters down and back.
2. Drag: The soldier drags a 90-pound sled 50 meters down and back.
3. Carry: The soldier carries two 40-pound kettlebells 50 meters down and back.
4. Sprint: The soldier sprints 50 meters down and back to the starting line.
The soldier is timed throughout the event, and the total time is recorded. The maximum time allowed to complete the event differs depending on the soldier’s age and gender.
The Sprint, Drag, Carry event is designed to simulate the physical demands of combat, where soldiers may need to move quickly while carrying heavy equipment. It requires a combination of speed, strength, and endurance, and it can be challenging for even the most physically fit soldiers. An Overview of the Army Combat Fitness Test (ACFT).
The Importance of Sprinting, Dragging, Carrying, and Weightlifting in Combat
Sprinting, dragging, carrying, and weightlifting are all imperative elements of combat training. These exercises assist in building the physical strength, endurance, and resilience necessary for soldiers to perform effectively in the field.
Sprinting is a primary exercise in combat training as it mimics the need to move swiftly and decisively in battle. Soldiers must be able to sprint short distances to reach cover, evade enemy fire, or launch a surprise attack. Sprinting also helps to enhance cardiovascular health, which is critical for maintaining endurance during prolonged periods of physical activity.
Dragging is another significant exercise in combat training. It entails dragging heavy weights or objects across the ground, simulating the need to move wounded soldiers or equipment in combat situations. Dragging helps to build strength in the upper body, core, and legs, which is essential for soldiers to perform physically demanding tasks.
Carrying heavy loads is also a crucial component of combat training. Soldiers frequently need to carry heavy equipment or supplies over long distances, and this necessitates significant physical strength and endurance. Carrying heavy loads helps to build strength in the legs and core, and can also improve overall cardiovascular health.
Weightlifting is another vital exercise in combat training. It helps to build overall strength and muscle mass, which is necessary for performing physically demanding tasks in the field. Weightlifting also helps to improve bone density, which is important for preventing injuries in combat situations.
In conclusion, the importance of sprinting, dragging, carrying, and weightlifting in combat cannot be overstated. These exercises are essential for building the physical strength, endurance, and resilience required for soldiers to perform effectively in the field. By integrating these exercises into their training, soldiers can improve their overall fitness and increase their chances of success in combat situations.
Techniques for Improving Sprinting, Dragging, Carrying, and Weightlifting Abilities
To enhance your Sprinting, Dragging, Carrying, and Weightlifting abilities, there are multiple techniques you can integrate into your workout routine. Here are some of the most effective:
1. Plyometrics: Plyometric exercises consist of explosive movements that can aid in the enhancement of your power and speed. Adding plyometric exercises such as box jumps, jump squats, and explosive push-ups to your routine can assist you in improving your sprinting and jumping abilities.
2. Resistance Training: Resistance training can help you develop strength and power, which are crucial for Sprinting, Dragging, Carrying, and Weightlifting. Adding exercises such as squats, deadlifts, lunges, and bench presses to your routine can help you build muscle and improve your overall strength.
3. Interval Training: Interval training requires alternating periods of high-intensity exercise with periods of rest or low-intensity exercise. Adding interval training to your routine can help you boost your endurance and speed, which are crucial for Sprinting, Dragging, and Carrying.
4. Grip Strength Training: Grip strength is critical for Carrying and Weightlifting. Adding exercises such as farmer’s walks, plate pinches, and grip trainers to your routine can help you improve your grip strength and overall Carrying and Weightlifting abilities.
5. Proper Technique: Proper technique is vital for all of these activities. Collaborating with a coach or trainer to ensure that you have proper form and technique can help you avoid injury and improve your overall performance.
By adding these techniques to your training routine, you can enhance your Sprinting, Dragging, Carrying, and Weightlifting abilities and become a more well-rounded athlete.
How to Train for the Sprint Drag Carry Weight Event in the Army Combat Fitness Test
Train for the Sprint Drag Carry Weight event in the Army Combat Fitness Test by following these tips:
1. Enhance your cardio: The Sprint Drag Carry Weight event assesses endurance and speed. To enhance your cardio, add running, cycling, or swimming to your training program. Do at least 30 minutes of cardio exercise three to four times a week.
2. Strengthen your body: The Sprint Drag Carry Weight event necessitates carrying a weighted sled, which can be tough if you are not strong enough. To increase your strength, add resistance training exercises like squats, deadlifts, lunges, and bench presses to your routine.
3. Practice the event: The best way to improve your performance in the Sprint Drag Carry Weight event is to practice it frequently. Arrange a course that mimics the event and practice carrying, dragging, and sprinting with the sled as fast as you can. This will help you get accustomed to the weight and movements involved in the event.
4. Improve your agility: The Sprint Drag Carry Weight event requires quick direction changes, so agility is crucial. Add exercises like ladder drills, cone drills, and plyometric exercises to improve your agility.
5. Focus on your technique: Lastly, ensure that you concentrate on your technique when doing the Sprint Drag Carry Weight event. Practice carrying the sled in the correct position, using proper form when dragging the sled, and maintaining good running posture. This will help you perform the event more efficiently and effectively, leading to a better score.
Common Mistakes to Avoid When Training for the Sprint Drag Carry Weight Event
When training for the Sprint Drag Carry Weight event, it’s important to shun common mistakes that can impede your performance and increase your risk of injury. Here are some common setbacks to evade:
1. Neglecting Cardiovascular Training: The Sprint Drag Carry Weight event demands a high level of cardiovascular endurance. Failing to incorporate cardio into your training schedule can make it arduous to sustain the high level of intensity required for this event.
2. Skipping Strength Training: This event also necessitates strength in the upper body, lower body, and core. Failing to incorporate strength training exercises for these muscle groups can result in poor performance and increased risk of injury.
3. Not Practicing Technique: Proper technique is vital for success in this event. Skipping technique drills and failing to practice proper form can lead to inefficient movement patterns and slower times.
4. Overtraining: While it’s important to train regularly, overtraining can lead to burnout and injury. Make sure to include rest days in your training schedule and heed to your body if you’re feeling fatigued or experiencing pain.
5. Ignoring Proper Nutrition: Proper fueling is crucial for any athletic event. Failing to eat a balanced diet that includes enough protein, carbohydrates, and healthy fats can lead to poor performance and increased risk of injury. Make sure to also stay hydrated before, during, and after training sessions.
By shunning these common mistakes, you can improve your performance in the Sprint Drag Carry Weight event and reduce your risk of injury.