ACFT Exercises

Welcome to the realm of the Army Combat Fitness Test (ACFT), a cutting-edge fitness evaluation superseding the Army Physical Fitness Test (APFT) as the gold standard for gauging soldier readiness. Tailored to assess combat preparedness, the ACFT comprises six dynamic exercises, each scrutinizing different facets of physical fitness. Whether you’re a soldier gearing up for the ACFT or a fitness enthusiast aspiring to enhance overall fitness, this guide unveils insights into the ACFT exercises. Let’s delve into the details of these six exercises.

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Gender Age

Maximum Deadlift (lbs.)

lbs. points

Standing Power Throw (m)

m points

Hand-Release Push-Ups (reps)

reps points

Sprint Drag Carry (m:s)

m s points

Plank (m:s)

m s points

2 Mile Run (m:s)

m s points

The Six ACFT Events

The ACFT mandates soldiers to pass a comprehensive fitness assessment, consisting of six events meticulously crafted to evaluate diverse aspects of physical fitness. Here’s an in-depth look at each event:

  1. Deadlift: Evaluating lower body and back strength, soldiers lift a weighted barbell from the ground to hip level, with scores based on the lifted weight, tailored for various genders and age groups.
  2. Standing Power Throw: Measuring explosive power and upper body strength, soldiers throw a 10-pound medicine ball as far as possible, with scores determined by the thrown distance.
  3. Hand-Release Push-Up: Gauging upper body strength and endurance, soldiers execute push-ups, lowering to the ground, releasing hands, and pushing back up, with scores reflecting the number of correctly performed push-ups.
  4. Sprint-Drag-Carry: Assessing speed, agility, and muscular endurance, soldiers navigate a series of tasks, including sprints, sled drags, lateral shuffles, kettlebell carries, and a final sprint, with scores based on total completion time.
  5. Leg Tuck: Measuring core and grip strength, soldiers hang from a bar, lifting knees to touch elbows as many times as possible in two minutes, with scores determined by the number of leg tucks.
  6. Two-Mile Run: Evaluating cardiovascular endurance, soldiers run two miles as swiftly as possible, with scores based on the total run time.

The ACFT serves as a comprehensive gauge of a soldier’s physical prowess, spanning strength, power, endurance, and agility. A proficient performance across these events showcases readiness for duty and sustained fitness throughout a soldier’s career.

Mastering Proper Form and Technique For ACFT Exercises

Executing ACFT exercises demands precision in form and technique to avert injuries and optimize effectiveness. Consider these tips for each exercise:

  1. Three-Repetition Maximum Deadlift: Maintain shoulder-width feet positioning, ensuring a straight back, engaging core muscles, and lifting the barbell from the ground with controlled movements.
  2. Standing Power Throw: Stand with feet shoulder-width apart, explosively throw the medicine ball overhead, utilizing the entire body for power, and catch the ball for subsequent repetitions.
  3. Hand-Release Push-Up: Begin in a plank position, execute push-ups, release hands on descent, and push back up, keeping core muscles engaged and maintaining a straight back.
  4. Sprint-Drag-Carry: Sequentially complete sprints, sled drags, lateral shuffles, kettlebell carries, and a final sprint, emphasizing speed and agility throughout.
  5. Leg Tuck: Hang from a pull-up bar, bring knees to chest, straighten legs to touch the bar, and lower legs with controlled movements.

By adhering to these guidelines, maintaining proper form and technique becomes second nature, ensuring safe and effective execution of ACFT exercises. Always listen to your body and consult a doctor before embarking on any new exercise program.

Strategies for ACFT Preparation

Successfully preparing for the ACFT involves a holistic training plan targeting strength, power, agility, and endurance essential for the test’s diverse exercises. Consider these strategies:

  1. Baseline Assessment: Commence with a baseline assessment to ascertain your current fitness level and pinpoint areas for improvement.
  2. Structured Training Plan: Craft a well-rounded training plan encompassing diverse exercises targeting ACFT-specific muscle groups, incorporating strength training, cardiovascular exercises, and agility drills.
  3. Functional Training Emphasis: Prioritize functional training mimicking ACFT movements, such as deadlifts, squats, and lunges, to enhance overall fitness and align with the test’s requirements.
  4. Power and Speed Training: Integrate plyometric exercises like box jumps and medicine ball throws to enhance explosive power and speed, prerequisites for events like standing power throw and sprint-drag-carry.
  5. Address Weaknesses: Leverage your baseline assessment insights to identify weaknesses, focusing on specialized training to overcome challenges, whether it’s the leg tuck or another exercise.
  6. Recovery Integration: Acknowledge the importance of recovery by incorporating rest days, stretching, and foam rolling into your plan, safeguarding against injuries and allowing muscles to recuperate.

By embracing these strategies, you pave the way for effective ACFT preparation, elevating your overall fitness levels. Consistency, progress tracking, and adaptability are key elements in achieving your fitness goals.

Benefits of Infusing ACFT Exercises into Your Routine

Integrating ACFT exercises into your fitness regimen offers a multitude of advantages. Here are compelling reasons to incorporate these exercises into your workouts:

  1. Enhanced Strength: ACFT exercises, designed to assess muscular strength and endurance, provide an avenue to build robust strength. From deadlifts to push-ups, these exercises engage multiple muscle groups, fostering incremental strength gains.
  2. Cardiovascular Endurance Boost: The ACFT incorporates exercises challenging soldiers’ cardiovascular endurance, exemplified by the two-mile run. Embracing similar exercises elevates your cardiovascular endurance, contributing to an overall fitness surge.
  3. Functional Fitness: Uniquely, ACFT exercises mirror real-life movements, exemplified by the standing power throw simulating the act of throwing a heavy object over an obstacle. This infusion of functional exercises enhances overall fitness, aligning your body with everyday activities.
  4. Variety for Engagement: Injecting ACFT exercises into your routine introduces variety, steering clear of monotony. With a diverse array of exercises, you stimulate your body in novel ways, thwarting plateaus in your fitness journey.
  5. Goal Setting Motivation: The specificity of ACFT exercises enables clear goal-setting. Whether striving to boost your deadlift max or achieve a quicker two-mile run, these tangible goals serve as motivational milestones.

Embark on the journey of infusing ACFT exercises into your routine and unlock a spectrum of fitness benefits. Strengthening, endurance enhancement, functional fitness, variety, and goal-driven motivation await those ready to explore these dynamic exercises. Why not embrace the challenge and witness the transformative impact on your fitness goals?

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