The Army Combat Fitness Test (ACFT) is an important milestone for U.S. Army soldiers, designed to assess physical readiness for combat. If you’re preparing for the ACFT, it’s essential to have a structured test prep plan that targets the test’s six events. This guide will walk you through everything you need to know about ACFT test preparation, including the best exercises, training strategies, and tips to help you succeed.
Passing the ACFT requires proper preparation to perform well in each event. This means training consistently, using the right exercises, and developing the stamina and strength needed for success.
Why is ACFT Test Prep Important?
The ACFT test prep process is essential for soldiers because it:
- Builds the strength and endurance needed to pass all events
- Improves overall fitness, helping you excel in combat scenarios
- Reduces the risk of injury by ensuring your body is prepared for each test event
- Boosts your confidence by making you feel ready and strong for the test
By putting in the effort now, you will have the confidence to perform at your best on test day.
Key Components of ACFT Test Prep
The ACFT evaluates several fitness areas: strength, endurance, agility, and explosiveness. To prepare properly, you should train across different domains. Here’s a breakdown of the training areas and focus:
1. Strength Training
For events like the deadlift and hand-release push-ups, building strength is critical. Strength training will help you increase your muscle mass and improve your performance in these events.
Recommended Exercises:
- Deadlifts: To build lower-body strength.
- Squats: Both bodyweight and weighted squats improve leg power.
- Bench Press: Strengthens the chest and triceps for push-ups.
- Pull-Ups/Chin-Ups: Build upper-body strength for the leg tuck and push-ups.
- Dumbbell Rows: Target the back and shoulders to support lifting and pushing movements.
2. Cardiovascular Endurance
The 2-mile run and Sprint-Drag-Carry (SDC) require good cardiovascular health. Building stamina through long-distance running and interval training will help you improve your endurance.
Recommended Exercises:
- Long-Distance Runs: Aim for steady, 2-3 mile runs at a moderate pace.
- Interval Sprints: Sprinting alternated with walking or jogging to increase your cardiovascular capacity.
- Hill Sprints: Running uphill builds strength and endurance for both the 2-mile run and the SDC.
- Fartlek Training: A form of interval training where you vary your speed throughout the run, helping to improve both endurance and speed.
3. Core Strength
The Leg Tuck event demands excellent core strength, while your core is also engaged during other movements like push-ups and the sprint-drag-carry. Training your core will help you in almost every part of the ACFT.
Recommended Exercises:
- Planks: A foundational exercise that strengthens the entire core.
- Hanging Leg Raises: Perform these from a pull-up bar to directly simulate the leg tuck.
- Russian Twists: Rotational movements that work the obliques.
- Mountain Climbers: Great for core strength and endurance, as well as shoulder stability.
4. Explosive Power
The Standing Power Throw requires explosive power, particularly in the lower body and core. To improve your power, focus on exercises that develop fast-twitch muscle fibers.
Recommended Exercises:
- Medicine Ball Slams: Excellent for building explosive power in the core, shoulders, and legs.
- Box Jumps: A great plyometric exercise for building explosive leg power.
- Kettlebell Swings: These develop power in the hips and glutes, critical for explosive movements.
- Jump Squats: Build leg power and coordination for explosive jumping actions.
5. Agility and Speed
The Sprint-Drag-Carry (SDC) event involves quick changes in direction, carrying weights, and sprinting. Agility and speed are essential for performing well in this event.
Recommended Exercises:
- Agility Ladder Drills: These exercises improve foot speed, coordination, and agility.
- Cone Drills: Set up cones to practice quick turns and direction changes.
- Shuttle Runs: Sprint back and forth between markers to improve your speed and agility.
- Kettlebell Carries: Build the grip strength and endurance required for carrying heavy objects during the SDC.
ACFT Test Prep Timeline: How to Train Effectively
To prepare for the ACFT test, create a balanced workout routine that targets all six events. Here’s a general timeline for effective prep:
Weeks 1-4: Build a Solid Foundation
- Strength Training: Focus on basic strength exercises (deadlifts, squats, push-ups, and pull-ups).
- Cardio: Include steady-state runs and light sprints.
- Core Work: Incorporate planks and hanging leg raises to strengthen your core.
- Explosive Power: Start with basic plyometric exercises like box jumps and kettlebell swings.
Weeks 5-8: Increase Intensity
- Strength Training: Increase weights and repetitions. Start focusing on functional movements that mimic the ACFT events.
- Cardio: Increase your sprint interval training and work on speed for the 2-mile run.
- Core Work: Add dynamic exercises like Russian twists and mountain climbers to increase core endurance.
- Explosive Power: Increase the intensity of your power throws and add heavier medicine balls.
Weeks 9-12: Test-Specific Prep
- Simulate the ACFT: Perform practice tests that mimic the actual test. Focus on pacing for the 2-mile run, completing the sprint-drag-carry as fast as possible, and improving the leg tuck.
- Final Push: Review and perfect your technique for each event. Focus on weaker areas, and ensure you’re prepared to perform at your peak on test day.
Tips for Success in ACFT Test Prep
- Rest and Recovery: Make sure to rest and recover between intense training sessions. Overtraining can lead to injury or burnout.
- Track Your Progress: Keep a log of your workouts, times, and scores. Tracking your progress will helps you see improvements and stay motivated.
- Hydrate and Fuel Properly: Stay hydrated before and after your workouts. Eat balanced meals to fuel your body for optimal performance.
- Sleep Well: Aim for 7-9 hours of sleep per night to allow your muscles to recover and perform at their best.
- Focus on Form: Proper technique is crucial for maximizing your performance and avoiding injuries. Spend time perfecting your form, especially in the deadlift and hand-release push-ups.
Conclusion: Get Ready for Success!
ACFT test prep is about building strength, endurance, and explosive power while focusing on agility and core stability. By following a structured training plan, improving your weak areas, and preparing both physically and mentally, you’ll be ready to crush the ACFT.
Consistency, dedication, and smart training are key to your success. Good luck with your preparation — stay focused, train hard, and you’ll perform your best on test day!
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