ACFT Workout Plan – Army Combat Fitness Test

Welcome to the realm of ACFT Workout Plans! The Army Combat Fitness Test (ACFT) stands as the pivotal fitness evaluation for every soldier, mandating successful completion to retain their position in the Army. This comprehensive test evaluates a soldier’s physical readiness through six distinct categories: muscular endurance, muscular strength, power, agility, cardiovascular endurance, and grip strength. Crafted to ensure soldiers are physically primed for combat challenges, the ACFT demands peak performance when it matters most.

In aiding soldiers’ preparation for the ACFT, meticulously curated workout plans focus on each of the six categories. These plans, challenging yet effective, equip soldiers with the necessary tools to triumph in the ACFT. Whether a seasoned soldier or a fresh recruit, these workout plans facilitate the development of strength, endurance, and agility essential for ACFT success.

This post delves into various ACFT Workout Plans, shedding light on the exercises and techniques specific to each plan. Additionally, it navigates through the benefits and challenges, empowering you to make an informed choice tailored to your needs. Let’s embark on this journey!

Overview of the ACFT

The Army Combat Fitness Test (ACFT) emerges as a new standard in assessing the physical readiness of United States Army soldiers, surpassing its predecessor, the Army Physical Fitness Test (APFT). The ACFT encompasses six events, each targeting distinct facets of physical fitness: three-repetition maximum deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and a two-mile run. These events meticulously gauge a soldier’s muscular strength, power, endurance, and mobility.

The gender- and age-neutral nature of the ACFT ensures uniform standards, aligning with the physical demands of common combat tasks. It is a testament to the Army’s commitment to guaranteeing soldiers are adequately prepared for the physical rigors of combat.

In essence, the ACFT stands as a robust and comprehensive fitness test, scrutinizing a soldier’s overall physical readiness. Successful completion signifies a soldier’s preparedness for the demands of their role, ensuring optimal performance in combat scenarios.

ACFT Workout Plans for Beginners

Embarking on the Army Combat Fitness Test (ACFT) journey as a novice can be daunting. These beginner-friendly ACFT workout plans aim to facilitate a gradual entry into training while fostering strength and endurance development.

1. Basic Bodyweight Circuit:
   • Exercises: Push-ups, sit-ups, squats, lunges
   • Duration: Perform each exercise for 30 seconds, rest for 10 seconds, and repeat for 3-4 rounds.
2. Cardio and Strength Circuit:
   • Exercises: Running or biking, kettlebell swings, dumbbell snatches, burpees
   • Duration: Perform each exercise for 30 seconds, rest for 10 seconds, and repeat for 3-4 rounds.
3. Strength Training:
   • Focus: Deadlift, standing power throw, hand-release push-ups, leg tucks
   • Exercises: Deadlifts, overhead presses, bench presses, pull-ups
4. Endurance Training:
   • Focus: Building endurance
   • Exercises: Running, biking, rowing, or other cardio activities
   • Goal: Increase distance or time weekly for improved overall fitness.

Initiate your training gradually, increasing intensity and duration over time. Seek guidance from a fitness professional for form and technique assurance. With consistent dedication, conquering the ACFT is within reach.

Intermediate ACFT Workout Plans

For those well-versed in ACFT basics and seeking a challenge, intermediate workout plans elevate your training intensity, refining overall performance.

1. Plan 1: Upper Body Strength and Endurance:
   • Bench Press: 3 sets of 8 reps
   • Pull-Ups: 3 sets of 10 reps
   • Military Press: 3 sets of 8 reps
   • Push-Ups: 3 sets of 20 reps
   • Dumbbell Rows: 3 sets of 10 reps
   • Dips: 3 sets of 10 reps
   • Frequency: 3 times a week with at least one rest day.
2. Plan 2: Lower Body Power and Speed:
   • Squats: 3 sets of 8 reps
   • Deadlifts: 3 sets of 8 reps
   • Box Jumps: 3 sets of 10 reps
   • Lunges: 3 sets of 10 reps
   • Broad Jumps: 3 sets of 10 reps
   • Leg Press: 3 sets of 8 reps
   • Frequency: 3 times a week with at least one rest day.
3. Plan 3: Full Body Strength and Endurance:
   • Bench Press: 3 sets of 8 reps
   • Pull-Ups: 3 sets of 10 reps
   • Squats: 3 sets of 8 reps
   • Military Press: 3 sets of 8 reps
   • Push-Ups: 3 sets of 20 reps
   • Deadlifts: 3 sets of 8 reps
   • Frequency: 3 times a week with at least one rest day.

Prioritize proper warm-up and cool-down, staying hydrated, and nourishing your body with essential nutrients. With these intermediate plans, conquering the ACFT becomes an achievable milestone.

Advanced ACFT Workout Plans

For those seasoned in ACFT training, seeking greater challenges, advanced workout plans push the limits for enhanced strength, endurance, and overall performance.

1. Max Strength Routine:
   • Focus: Building maximum strength and power
   • Exercises: Deadlifts, squats, bench press, shoulder press
   • Goal: 3-5 sets of 3-5 reps with heavy weights.
2. HIIT Circuit:
   • Focus: Endurance and cardiovascular fitness
   • Exercises: Burpees, box jumps, kettlebell swings, sprints
   • Structure: 30-60 seconds of work, followed by 10-20 seconds of rest. Repeat for 4-5 rounds.
3. Bodyweight Endurance:
   • Focus: Muscular endurance and stamina
   • Exercises: Push-ups, pull-ups, lunges, planks
   • Goal: 3-5 sets of 10-15 reps with short rest periods.
4. Strongman Training:
   • Focus: Functional strength and power
   • Exercises: Tire flips, farmer’s walks, sled pushes
   • Goal: 3-5 sets of 50-100 feet with heavy weights.

While embracing challenges, listen to your body to avoid overtraining. Diversity in routines prevents monotony and fosters sustained motivation. The incorporation of varied workouts ensures a dynamic and engaging path toward ACFT excellence.

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