Key Guide to ACFT Events

The Army Combat Fitness Test (ACFT) is no ordinary fitness test. It’s a crucible designed to forge Soldiers capable of enduring the physical and mental demands of modern combat. If you’re an Army warrior preparing for the ACFT, this blog post is your ultimate training guide. We have break down each event, unveil training tips, and help you get ready to pass the test and be proud of yourself.

ACFT Events

The Army Combat Fitness Test is a symphony of six events, each testing a crucial aspect of combat fitness:

1. 3 Repetition Maximum Deadlift (MDL): Lift the heaviest weight you can three times. This shows how strong your legs, hands, and stomach are. You need this to carry heavy things and move around in rough places.

Pro Tip: Focus on proper form over ego-lifting. Master the deadlift technique to avoid injury and maximize your score.

2. Standing Power Throw (SPT): Throw a heavy ball as far as you can behind you while staying still. This shows how powerful your arms, chest, and stomach are. You need this to throw things like grenades or break things like doors.

Pro Tip: Train rotational core exercises and practice throwing medicine balls for accuracy and distance.

3. Hand-Release Push-Up (HRP): Forget the textbook push-up. The HRP challenges you to explosively clap your hands between each rep, demanding upper body strength, power, and control. This translates to superior push-ups, combat crawls, and upper body endurance.

Pro Tip: Work on building explosive power with plyometric exercises and focus on maintaining good form throughout the HRP.

4. Sprint-Drag-Carry (SDC): Get ready for an adrenaline rush! This event is a 50-meter sprint, followed by a 50-meter drag of a 42-pound sled, and another 50-meter carry of two 32-pound ammo cans. It tests your anaerobic capacity, muscular endurance, and mental grit.

Pro Tip: Train interval sprints, build leg and core strength, and practice transitioning smoothly between the sprint, drag, and carry.

5. Plank: Hold the line! This deceptively simple exercise tests your core strength and stability like no other. Imagine holding a perfect plank for as long as possible, bracing your entire body against gravity. Core strength is crucial for maintaining proper posture, stability during movement, and injury prevention.

Pro Tip: Engage your entire core, not just your abs. Build isometric strength with exercises like dead bugs and side planks.

6. 2-Mile Run: Run two miles as fast as you can on a flat road. This shows how long and hard you can run. You need this to keep up with your team and not give up.

Pro Tip: Train for distance running, incorporate tempo runs, and visualize yourself conquering the final stretch.

Remember: The ACFT is not just about passing a test; it’s about preparing yourself for the physical and mental demands of combat. Train smart, stay motivated, and conquer each event with the warrior spirit that defines you.

Useful Tips For Army Combat Fitness Test:

• Fuel Your Fitness: Eat a healthy diet rich in protein, complex carbohydrates, and healthy fats to support your training and recovery.
• Hydration is Key: Drink plenty of water throughout the day, especially before, during, and after your workouts.
• Listen to Your Body: Rest and recover when needed to avoid injury and overtraining.
• Embrace the Community: Train with fellow Soldiers, support each other, and celebrate your victories together.

With dedication, perseverance, and the right knowledge, you’ll crush the ACFT and emerge a stronger, fitter, and more prepared Soldier. Now go forth and conquer!

I hope this detailed and informative blog post helps you tackle the ACFT with confidence and emerge victorious. Remember, it’s not just about passing the test; it’s about forging yourself into the best Soldier you can be. Train hard, stay motivated, and conquer the combat!

ACFT Calculator