ACFT Workout

Introducing the Army Combat Fitness Test (ACFT) as the latest standard for evaluating the physical readiness of the United States Army, this test supersedes the Army Physical Fitness Test (APFT). Crafted to provide a more robust assessment of soldiers’ preparedness for combat, the ACFT comprises six distinct events, measuring strength, endurance, and agility.

Kicking off with the three-repetition maximum deadlift, gauging lower body and grip strength, the ACFT sequentially evaluates standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and the two-mile run. Each event adheres to specific scoring standards, with a maximum attainable score of 100 per event. To pass the ACFT, soldiers must secure a minimum of 60 points in each event, accumulating to an overall minimum score of 360.

It’s imperative to recognize that the ACFT sets a more demanding benchmark compared to its predecessor, emphasizing a holistic approach to better equip soldiers for the physical demands of combat. Effective preparation for the ACFT involves a focus on overall strength, endurance, and agility, achievable through diverse exercises such as weightlifting, high-intensity interval training (HIIT), and plyometric routines.

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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

Essential Exercises for ACFT Preparation

In gearing up for the Army Combat Fitness Test (ACFT), honing specific exercises becomes pivotal for success in each of the six events. Here’s a breakdown of fundamental exercises to incorporate into your ACFT training:

  1. Deadlifts: A versatile exercise promoting overall strength, especially crucial for excelling in the ACFT’s deadlift event. Emphasis on proper form is paramount to prevent injuries.
  2. Standing Power Throw: Enhance upper body and core explosive power with exercises like medicine ball slams, plyometric push-ups, and overhead presses.
  3. Hand-Release Push-Ups: Elevate upper body strength and endurance with this variation of push-ups, releasing hands from the ground between reps for increased challenge.
  4. Sprint Drills: Boost speed and agility for the sprint-drag-carry event through drills like hill sprints, shuttle runs, and sprint intervals.
  5. Leg Tucks: Strengthen abdominal and hip flexor muscles with exercises like hanging leg raises and Russian twists to excel in the leg tuck event.
  6. Farmers Carry: Prepare for the weighted carry events by incorporating farmers carries using dumbbells, kettlebells, or sandbags.

Incorporating these essential exercises into your ACFT preparation fosters a well-rounded approach to performance improvement. Remember to complement your training with proper nutrition and recovery strategies to optimize your efforts.

Planning Your ACFT Training Program

Strategizing a structured training program is paramount for enhancing Army Combat Fitness Test (ACFT) scores. Consider these tips when planning your ACFT training program:

  1. Identify Weaknesses: Pinpoint the ACFT events where improvement is needed and tailor your training program accordingly.
  2. Set Specific Goals: Establish measurable goals for each ACFT event, enabling progress tracking and motivation.
  3. Balanced Training: Incorporate a blend of strength, cardio, and mobility exercises to enhance overall fitness.
  4. Skill-Specific Training: Tailor exercises to the unique requirements of events like the leg tuck and standing power throw.
  5. Gradual Intensity Increase: Initiate with low-intensity workouts, gradually escalating intensity and duration to prevent injury and burnout.
  6. Rest Days: Acknowledge the importance of rest and recovery by integrating dedicated rest days into your training program.
  7. Consider a Trainer: Engaging a certified personal trainer can aid in crafting a personalized program, offering guidance on form and technique.

Consistency remains the linchpin of success, underscoring the importance of steadfast adherence to your training program and unwavering motivation to accomplish your ACFT goals.

Tips for Improving Your ACFT Scores

Enhancing your Army Combat Fitness Test (ACFT) scores necessitates a committed and targeted approach. Here are practical tips to elevate your performance:

  1. Event-Specific Training: While the ACFT assesses overall fitness, focusing on each event individually enables targeted skill development.
  2. Build Strength and Endurance: Incorporate exercises like squats, deadlifts, push-ups, and running to fortify strength, power, and endurance.
  3. Grip Strength Improvement: Bolster grip strength, crucial for events like the leg tuck and farmer’s carry, through exercises like wrist curls and pull-ups.
  4. Flexibility and Mobility Work: Foster joint and muscle flexibility with stretching and mobility exercises, mitigating injury risks.
  5. Embrace Proper Form: Work closely with a trainer or coach to ensure correct form, pivotal for optimal performance and injury prevention.
  6. Hydration and Nutrition: Maintain proper hydration and a balanced diet to fuel your body effectively for ACFT challenges.

By adhering to these tips, you can amplify your ACFT scores and achieve your fitness objectives. Consistency, focus, and a commitment to safety and proper form are pivotal to success.

Recovery and Injury Prevention for ACFT Workout

Critical to any fitness endeavor, recovery and injury prevention take center stage in ACFT training. Consider the following tips to safeguard against injuries and optimize recovery:

  1. Stretch and Warm-Up: Prioritize stretching and warm-up routines before workouts to enhance flexibility, range of motion, and reduce injury risks.
  2. Proper Technique: Employ correct techniques during exercises to prevent muscle overuse or improper loading, curbing injury risks.
  3. Rest and Recover: Allow sufficient time between workouts for adequate rest, minimizing the chances of overtraining and injury.
  4. Hydration Focus: Prioritize hydration before, during, and after workouts to combat cramping and reduce injury risks.
  5. Modified Workouts: If discomfort arises during a workout, modify exercises or decrease intensity to prevent injuries while sustaining training.
  6. Utilize Recovery Tools: Leverage recovery tools such as foam rollers and massage balls to alleviate muscle soreness and enhance flexibility and mobility.

Incorporating these practices into your training routine ensures a proactive stance towards injury prevention and accelerated recovery, optimizing your performance on ACFT test days.

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