The Army Combat Fitness Test (ACFT) is a crucial assessment that ensures soldiers are physically prepared for combat. It evaluates a soldier’s strength, endurance, agility, and overall fitness. To perform well in the ACFT, you need to train your body with specific exercises that mirror the test’s demands. Here we will walk you through the best ACFT exercises to help you prepare for each event and achieve your fitness goals.
What Are ACFT Exercises?
ACFT exercises are physical training movements designed to improve the areas of strength, stamina, agility, and coordination tested in the Army Combat Fitness Test. These exercises focus on building muscle, cardiovascular endurance, explosive power, and overall physical preparedness. Training with these exercises will help you maximize your score and meet or exceed the Army’s physical readiness standards.
Why Are ACFT Exercises Important?
The ACFT consists of six different events, each targeting specific fitness areas. To perform well, you need to train for each of these events. ACFT exercises prepare you by improving the following:
- Strength (for deadlifts and hand-release push-ups)
- Explosive power (for the standing power throw)
- Agility and endurance (for the sprint-drag-carry and 2-mile run)
- Core strength (for the leg tuck)
By incorporating the right exercises into your workout routine, you can enhance your performance in all six events of the ACFT.
ACFT Exercises for Each Event
Let’s break down the ACFT events and look at the best exercises to help you perform well in each one.
1. Deadlift
The Deadlift tests lower body strength, particularly in the hamstrings, glutes, and lower back. To improve your deadlift performance, focus on exercises that build your leg and core strength.
Key Exercises:
- Deadlifts: Practice proper form with various weights to build strength.
- Squats: Squats, both bodyweight and weighted, help strengthen the legs and core, which are critical for the deadlift.
- Romanian Deadlifts: This variation focuses on the hamstrings and lower back.
- Hip Thrusts: Excellent for building glute strength, which is essential for a powerful deadlift.
2. Standing Power Throw
The Standing Power Throw measures explosive power and coordination. It requires quick, strong movements, particularly in the legs and core.
Key Exercises:
- Medicine Ball Slams: These help develop explosive power in the arms, shoulders, and core.
- Kettlebell Swings: They target the hips and glutes while improving explosive strength.
- Plyometric Squats: Jump squats build lower-body explosive power, directly improving your throwing ability.
- Box Jumps: This exercise enhances leg power, agility, and coordination.
3. Hand-Release Push-Ups
Hand-release push-ups are a key component of the ACFT. They test upper-body strength and endurance, particularly in the chest, shoulders, and triceps.
Key Exercises:
- Push-Ups: Start with regular push-ups and progress to more challenging variations, such as decline push-ups or hand-release push-ups.
- Chest Press: Use dumbbells or a barbell to strengthen the chest, which will help you perform more push-ups.
- Plank Holds: Planks strengthen your core, which is essential for maintaining proper form during push-ups.
- Triceps Dips: These target the triceps, helping you build the arm strength needed for push-ups.
4. Sprint-Drag-Carry (SDC)
The Sprint-Drag-Carry event tests agility, strength, and stamina. You’ll need to sprint, drag a sled, and carry kettlebells, all while maintaining speed and endurance.
Key Exercises:
- Sprints: High-intensity sprints will improve your speed and stamina for the running portion of the SDC.
- Sled Drags: These mimic the drag portion of the SDC and help build strength in the legs and core.
- Kettlebell Carries: Practice carrying heavy kettlebells to simulate the carry portion of the SDC. This helps build grip strength and endurance.
- Agility Drills: Ladder drills, cone drills, or shuttle runs can improve your quickness and lateral movements, which are essential for the SDC.
5. Leg Tuck
The Leg Tuck measures core strength and upper-body endurance. You must hang from a pull-up bar and bring your knees to your chest, which requires a strong core and grip strength.
Key Exercises:
- Hanging Leg Raises: Practice hanging from a bar and raising your legs to your chest to strengthen the core and hip flexors.
- Planks: A fundamental core-strengthening exercise that improves stability and endurance.
- Russian Twists: This rotational movement targets the obliques and helps improve overall core strength.
- Pull-Ups: Strengthen your upper body and grip, which are critical for the leg tuck. You can start with assisted pull-ups if necessary.
6. 2-Mile Run
The 2-Mile Run is a test of cardiovascular endurance. To excel, you need to build stamina, increase speed, and improve your overall cardiovascular health.
Key Exercises:
- Long-Distance Running: Incorporate longer, steady-paced runs to build your endurance.
- Interval Training: Alternating between sprinting and jogging (or walking) will improve your speed and stamina for the 2-mile run.
- Fartlek Training: This is a form of interval running where you vary your speed throughout the run, improving both endurance and speed.
- Hill Sprints: Running uphill builds leg strength, speed, and endurance, all of which are important for the 2-mile run.
Sample ACFT Workout Plan
Here’s a sample workout plan that includes ACFT exercises to help you prepare for the test. This program is designed to be performed three times a week, with at least one rest day in between.
Day 1: Strength Focus (Deadlift, Push-Ups, Sled Drag)
- Warm-up: 10-minute light jog
- Deadlifts: 3 sets of 5 reps
- Push-Ups: 3 sets of 15-20 reps (hand-release push-ups if possible)
- Sled Drag: 3 sets of 50 meters
- Plank Holds: 3 sets of 30-45 seconds
- Cool-down: Stretching
Day 2: Power and Agility (Power Throw, Sprint-Drag-Carry, Leg Tuck)
- Warm-up: 10-minute dynamic stretching and mobility exercises
- Medicine Ball Slams: 3 sets of 10 reps
- Sprint-Drag-Carry: 3 rounds of the full 250-meter course
- Hanging Leg Raises: 3 sets of 10-15 reps
- Box Jumps: 3 sets of 8 reps
- Cool-down: Stretching and foam rolling
Day 3: Endurance and Cardio (Running, Plyometrics, Kettlebell Carries)
- Warm-up: 10-minute easy jog and dynamic stretches
- Long-Distance Run: 2-3 miles at a moderate pace
- Interval Sprints: 10 sprints (30 seconds sprint, 30 seconds rest)
- Kettlebell Carries: 3 sets of 50 meters per carry
- Hill Sprints: 6 x 20 seconds
- Cool-down: Stretching and hydration
Conclusion: Your Path to ACFT Success
Preparing for the ACFT requires dedication, hard work, and the right exercises. By focusing on the key movements and exercises outlined in this guide, you can improve your performance in each of the six events. Whether you’re aiming to pass the test or score highly, consistency is the key to success.
Stay focused, train smart, and with the right ACFT exercises, you’ll be ready to tackle the test and meet the Army’s physical readiness standards.
Good luck, and keep pushing forward!
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