The Army Combat Fitness Test (ACFT) is a challenging physical fitness assessment that measures the strength, endurance, and overall physical readiness of soldiers. Whether you’re preparing for the ACFT for the first time or aiming to improve your previous score, understanding how to make ACFT test improvements is essential.
Here we will provide practical tips, strategies, and exercises to help you enhance your performance in each of the six events of the ACFT. With the right approach, you can increase your score, meet the Army’s standards, and ensure that you’re physically prepared for any mission.
How to Improve Your ACFT Test Results
Improving your performance on the ACFT requires a well-rounded approach that focuses on each event individually. Here’s how to improve your results in each event:
1. Deadlift: Increase Lower Body Strength
The Deadlift is a key event that measures your lower body strength. To score well in the deadlift, you need to build strong legs, hips, and lower back muscles.
Tips for Improvement:
- Train with Compound Movements: Exercises like squats, lunges, and hip thrusts will help develop strength in the muscles used during the deadlift.
- Practice the Deadlift: Gradually increase the weight on the deadlift while focusing on proper form. Ensure your back is properly straight, and your core is engaged.
- Work on Grip Strength: Use exercises like farmer’s carries and dead hangs to improve your grip strength, which is crucial for lifting heavy weights.
Example Deadlift Training Plan:
- Warm-up: 5–10 minutes of light cardio
- Deadlifts: 3 sets of 5 reps, gradually increasing weight
- Accessory work: 3 sets of 10 reps of squats and lunges
- Core work: Planks, 3 sets of 30 seconds
2. Standing Power Throw: Build Explosive Power
The Standing Power Throw tests your ability to generate explosive power from a standing position. The key to improving this event is to build strength and explosiveness in your legs, core, and arms.
Tips for Improvement:
- Plyometric Exercises: Include exercises like box jumps, squat jumps, and medicine ball slams in your routine to improve explosive strength.
- Practice the Throw: Regularly practice throwing a 10-pound medicine ball. Focus on using your legs and hips to generate power, rather than just your arms.
- Core Strength: Exercises like Russian twists and hanging leg raises will improve your core stability, which is essential for a strong throw.
Example Power Throw Training Plan:
- Warm-up: 5–10 minutes of dynamic stretches
- Medicine ball slams: 3 sets of 10 reps
- Box jumps: 3 sets of 8 reps
- Power throws: 3 sets of 5 throws, focusing on form
3. Hand-Release Push-Ups: Improve Upper Body Endurance
Hand-release push-ups test your upper body strength and endurance, particularly your chest, triceps, and shoulders. To excel, you need to work on both strength and muscular endurance.
Tips for Improvement:
- Progressive Push-Up Training: Start with regular push-ups and gradually increase the number of reps you can perform. As you get stronger, incorporate hand-release push-ups into your routine.
- Incorporate Push-Up Variations: Try incline push-ups and decline push-ups to target different muscle groups and build more strength.
- Strengthen Your Core: A strong core helps maintain proper form during push-ups. Add core exercises like planks and side planks to your routine.
Example Push-Up Training Plan:
- Warm-up: 5–10 minutes of light cardio
- Push-up sets: 3 sets of as many reps as possible (AMRAP), aiming to increase the number of reps over time
- Core work: Planks (3 sets of 30 seconds)
- Accessory work: Tricep dips (3 sets of 12 reps)
4. Sprint-Drag-Carry: Boost Agility and Speed
The Sprint-Drag-Carry (SDC) event measures speed, agility, and strength. This event involves sprinting, dragging a sled, and carrying kettlebells, all of which require a mix of aerobic and anaerobic fitness.
Tips for Improvement:
- Speed and Agility Drills: Perform sprints, shuttle runs, and ladder drills to improve your overall speed and agility.
- Strength Training: The drag portion of the SDC requires strong legs and upper body. Incorporate exercises like deadlifts, kettlebell swings, and lunges into your workout.
- Interval Training: Practice interval sprints (30 seconds sprint, 1-minute rest) to improve both your speed and endurance.
Example SDC Training Plan:
- Warm-up: 5–10 minutes of light jogging or dynamic stretches
- Sprint drills: 10 x 100-meter sprints with 30 seconds of rest between each
- Sled drags: 3 sets of 50-meter sled drags
- Kettlebell carries: 3 sets of 40-meter carries
5. Leg Tuck: Strengthen Your Core
The Leg Tuck event measures core strength and endurance. This event requires you to hang from a pull-up bar and raise your knees to your chest.
Tips for Improvement:
- Core Strengthening Exercises: Focus on exercises that engage your entire core, such as hanging leg raises, flutter kicks, and Russian twists.
- Grip Strength: To hold onto the pull-up bar longer, work on improving your grip strength with exercises like dead hangs and farmer’s carries.
- Progressive Leg Tuck Practice: Start by performing hanging knee raises before working up to full leg tucks.
Example Core Training Plan:
- Warm-up: 5–10 minutes of light cardio
- Hanging leg raises: 3 sets of 8–10 reps
- Planks: 3 sets of 30 seconds
- Core exercises: Russian twists (3 sets of 20 reps)
6. 2-Mile Run: Increase Cardiovascular Endurance
The 2-Mile Run is a test of your cardiovascular endurance. To improve your time, you need to build stamina through long-distance runs and speedwork.
Tips for Improvement:
- Interval Running: Perform interval runs where you alternate between sprinting and jogging. This improves both your speed and endurance.
- Long Runs: Incorporate weekly long runs at a steady pace to build aerobic endurance. Gradually increase the distance as you get fit and fitter.
- Pace Yourself: Learn how to pace yourself during the run, starting at a moderate pace and picking up speed in the final mile.
Example Running Training Plan:
- Warm-up: 5–10 minutes of light jogging
- Interval sprints: 6 x 400 meters at a fast pace with 90 seconds of rest between each
- Long run: 3–5 miles at a moderate pace
- Cool-down: 5 minutes of light jogging or walking
Putting It All Together: Your ACFT Test Improvement Plan
To make improvements across all six events of the ACFT, here’s a sample weekly workout schedule that targets each area:
| Day | Focus | Activities |
|---|---|---|
| Monday | Strength (Deadlift + Push-Ups) | Deadlifts, squats, bench press, hand-release push-ups, core work |
| Tuesday | Speed & Agility (SDC) | Sprints, shuttle runs, sled drags, kettlebell carries, interval training |
| Wednesday | Endurance (2-Mile Run) | Interval running, long run, and cool-down stretches |
| Thursday | Explosive Power (Power Throw) | Medicine ball slams, box jumps, power throws, core exercises |
| Friday | Core & Grip (Leg Tuck) | Hanging leg raises, planks, core strengthening, grip work |
| Saturday | Active Recovery | Light cardio, mobility work, stretching |
| Sunday | Rest Day | Rest and recovery |
Conclusion: Improve Your ACFT Performance
Improving your ACFT performance takes time and dedication. By focusing on each event individually and training consistently, you can increase your strength, endurance, and agility, leading to better results on test day. Whether you’re aiming to pass the test or achieve a higher score, following a structured training plan will help you reach your goals.
Stay committed, track your progress, and make adjustments as needed to ensure that you’re ready to excel on the ACFT!
Check Our Most Up to date ACFT Calculator Now!
