The Army Combat Fitness Test (ACFT) is the standard physical fitness assessment for the U.S. Army, designed to measure a soldier's physical readiness and combat fitness. This comprehensive guide will help you understand each event and provide strategies to improve your performance.
Understanding the ACFT
The ACFT consists of six events that assess strength, endurance, and agility:
- 3-Repetition Maximum Deadlift: Measures lower body strength and ability to lift heavy loads
- Standing Power Throw: Evaluates explosive power by throwing a 10-pound medicine ball backward
- Hand-Release Push-Up: Tests upper body endurance with strict form push-ups
- Sprint-Drag-Carry: Assesses anaerobic endurance and agility through a series of sprints and drags
- Plank: Measures core strength and endurance by holding the plank position
- 2-Mile Run: Evaluates aerobic endurance with a timed run
Training Strategies
To excel in the ACFT, focus on these key training principles:
- Progressive Overload: Gradually increase the intensity of your workouts to build strength and endurance
- Event-Specific Training: Practice each ACFT event regularly to improve technique and efficiency
- Compound Movements: Focus on exercises that work multiple muscle groups simultaneously
- Recovery: Allow adequate rest between training sessions to prevent overtraining and injury
- Nutrition: Fuel your body with balanced meals to support your training demands
Event-Specific Training Tips
Deadlift
Focus on proper form with progressive weight increases. Incorporate Romanian deadlifts and sumo deadlifts for variation.
Standing Power Throw
Practice explosive hip extension movements like kettlebell swings and medicine ball slams.
Hand-Release Push-Ups
Build endurance with pyramid sets and tempo push-ups (slow eccentric phase).
Sprint-Drag-Carry
Train with interval sprints and implement sled drags/pushes in your workouts.
Plank
Progress from standard planks to weighted planks and side planks for core stability.
2-Mile Run
Combine long slow distance runs with interval training for speed endurance.