ACFT Sled Weight – Army Combat Fitness Test

The Army Combat Fitness Test (ACFT) is a test introduced in 2019 to replace the old Army Physical Fitness Test (APFT). In the ACFT, there is an activity called the “Sled Drag,” where soldiers need to pull a sled with weights for 25 meters. Knowing the ACFT sled weight requirements is important to ensure soldiers can do this activity safely and effectively.

As per ACFT standards, the sled weight for the Sled Drag should be 90 pounds for all soldiers. The sled itself should weigh 70 pounds, and an additional 20 pounds of weight plates should be added to meet the required 90 pounds. It’s crucial to secure the weight plates to the sled to prevent them from shifting or falling during the event.

It’s noteworthy that the sled weight requirement is the same for both male and female soldiers. The only difference is that female soldiers are allowed to use a waist belt for added support. The belt should be tightly secured around the waist and attached to the sled using a rope or strap.

When preparing for the Sled Drag, soldiers should focus on building leg and core strength, as these muscles are vital for dragging the sled. Proper technique involves keeping the back straight, using the legs to move the sled, and maintaining a steady pace.

In summary, understanding the ACFT sled weight requirements is crucial for soldiers to safely and effectively perform the Sled Drag. The weight should be set at 90 pounds for all soldiers, with 70 pounds for the sled and an additional 20 pounds of weight plates. Female soldiers can use a waist belt for added support, and success in this event requires proper technique and strength training.

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Maximum Deadlift (lbs.)

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Standing Power Throw (m)

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Hand-Release Push-Ups (reps)

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Sprint Drag Carry (m:s)

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Plank (m:s)

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2 Mile Run (m:s)

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Choosing Right Sled Weight for Your Fitness Level

Selecting the appropriate sled weight for your fitness level is essential to get the most out of your sled workout. The weight should challenge you without causing injury or compromising your form.

If you’re new to sled training or have a lower fitness level, start with a lighter weight—around 10-20% of your body weight. This allows you to focus on proper form and technique without straining your muscles and joints.

For more advanced individuals or those experienced in sled training, consider increasing the weight gradually. Increase by 5-10% at a time and pay attention to your body. If you feel any pain or discomfort, reduce the weight or take a break.

Consider the type of workout you’re doing. Short, high-intensity intervals may allow for a heavier weight, while longer, endurance-based workouts may benefit from a lighter weight.

The right sled weight for your fitness level depends on your goals and abilities. Experiment with different weights, observe how your body responds, and, with practice, find the perfect weight for your sled workouts.

Tips for the Effective ACFT Sled Push and Pull Training

  1. Start with a lighter weight: Begin with a lighter weight if you’re new to sled training, gradually increasing it as you get stronger. This helps build necessary strength and endurance without risking injury.
  2. Use proper form: Maintain proper form when pushing or pulling the sled. Keep your back straight, engage your core, and use your legs to power through the movement.
  3. Focus on your breathing: Take deep breaths during sled training to maintain energy levels and prevent fatigue.
  4. Vary your workouts: Change sled weights, distances, and speeds to challenge yourself and keep workouts interesting.
  5. Rest between sets: Allow adequate rest between sets to maintain energy levels and prevent injuries.
  6. Incorporate other exercises: Combine sled training with squats, lunges, and deadlifts for a comprehensive workout routine.
  7. Stay hydrated: Sled training is demanding, so ensure proper hydration before, during, and after workouts for sustained energy.

Overcoming Common Challenges in the ACFT Sled Weight Training

ACFT sled weight training is a popular workout to build strength, endurance, and overall fitness. While highly beneficial, beginners often face challenges. Overcome them with these tips:

  1. Start Slowly: Begin with lighter weights and shorter distances to avoid injury. Gradually increase weights intensity as you become more comfortable.
  2. Focus on Form: Correct form is crucial; maintain a straight back, engage your core, and avoid leaning forward or backward.
  3. Use Proper Equipment: Ensure your sled is sturdy and has proper handles. Wear footwear with good grip to prevent slipping.
  4. Incorporate Variety: Change weight, distance, direction, and terrain to keep workouts challenging and engaging.
  5. Listen to Your Body: Avoid pushing too hard; if you feel pain or discomfort, reduce weight or take a break. Rest adequately between workouts.

With consistency, dedication, and these tips, you can maximize the benefits of ACFT sled weight training and prepare for physical challenges.

Tracking Your Progress with the ACFT Sled Weight Workouts

Tracking progress is crucial for any workout plan, especially for ACFT sled weight workouts. Record your weight, sets, reps, and feelings during workouts in a journal. Alternatively, use fitness apps to visually track progress and stay motivated.

Set goals for yourself to work towards and stay focused on your training. Experiment with different weights and pay attention to your body’s responses. Progress takes time, so be patient, stick to your program, and push yourself gradually for eventual results.

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