The Army Combat Fitness Test (ACFT) is a comprehensive test used to assess a soldier’s physical fitness. Whether you’re preparing for the ACFT or just want to improve your fitness, taking a practice test is an excellent way to measure your current level and identify areas for improvement.
Here we will guide you through the importance of an ACFT practice test, explain how to take one, and provide tips on how to use the results to improve your performance.
Why Take an ACFT Practice Test?
Taking a practice test is one of the best ways to prepare for the ACFT. It gives you a real sense of what to expect, helps you familiarize yourself with the events, and provides an opportunity to assess your strengths and weaknesses.
Benefits of an ACFT Practice Test:
- Familiarity with Events: The ACFT has six different events, and practicing them will help you feel more comfortable on test day.
- Track Progress: By taking practice tests regularly, you can monitor your fitness progress and identify areas that need improvement.
- Build Confidence: Knowing your current performance level helps you mentally prepare and boosts your confidence for the official test.
- Improve Time Management: The ACFT requires you to complete all events in a specific amount of time. Practicing helps you pace yourself better during the test.
How to Take the ACFT Practice Test
To get the most out of your ACFT practice test, it’s important to simulate the real test as closely as possible. Here’s how you can do it:
Step 1: Set Up the Test Environment
Try to replicate / repeat the test conditions as much as you can:
- Location: You can perform the test at a gym, park, or military base. Just make sure you have enough space for each event.
- Equipment: You’ll need the following equipment:
- Deadlift: Barbells and weights
- Standing Power Throw: Medicine ball (10 lbs)
- Hand-Release Push-ups: A flat surface
- Sprint-Drag-Carry (SDC): Cones, sled, and kettlebells
- Leg Tuck: Pull-up bar
- 2-Mile Run: A flat, marked running path
Step 2: Warm Up Properly
Before starting the practice test, make sure to warm up your muscles to prevent injuries. Include:
- Dynamic stretching
- Light jogging
- Bodyweight exercises like squats and lunges to get your blood flowing
Step 3: Perform the Six Events
Take the practice test just like you would the official ACFT. Complete all six events in the following order:
- Deadlift: Warm up with lighter weights, then complete 3 repetitions at your maximum weight for the deadlift.
- Standing Power Throw: Stand with your back to a wall and throw the 10-pound medicine ball behind you. Record how far the ball goes.
- Hand-Release Push-ups: Perform as many hand-release push-ups as you can, ensuring proper form (hands should come off the ground at the bottom of each push-up).
- Sprint-Drag-Carry (SDC): Complete the SDC by sprinting, dragging the sled, carrying the kettlebells, and then sprinting again. Record your time.
- Leg Tuck: Hang from the pull-up bar and bring your knees to your chest as many times as you can.
- 2-Mile Run: Run 2 miles at a steady pace, aiming for a time that matches or beats the standard for your age and gender.
Step 4: Cool Down
After completing all six events, take time to cool down:
- Stretch: Focus on flexibility to prevent soreness and improve recovery.
- Hydrate: Drink water to stay hydrated, especially after intense physical activity.
- Nutrition: Eat a balanced meal or snack to refuel your body.
ACFT Practice Test Scoring
Just like the real ACFT, you will need to score your practice test. Here’s how the events are scored:
1. Deadlift:
- The deadlift is scored based on the amount of weight you can lift.
- The minimum weight for a passing score is 140 pounds, and the maximum score is achieved by lifting the heaviest possible weight (340 pounds).
2. Standing Power Throw:
- The distance of the medicine ball throw is measured.
- A throw of 4.5 meters or more earns a perfect score of 100 points.
3. Hand-Release Push-ups:
- You are scored on the number of hand-release push-ups you can complete.
- A passing score requires completing at least 10 push-ups, with 60 points earned for 40 push-ups or more.
4. Sprint-Drag-Carry (SDC):
- The SDC is scored based on your completion time.
- A passing score requires completing the event in under 3 minutes and 35 seconds.
5. Leg Tuck:
- You are scored based on the number of leg tucks you can complete.
- A passing score requires completing at least 1 leg tuck, with the maximum score (100 points) achieved by completing 20 or more.
6. 2-Mile Run:
- The 2-mile run is scored based on your completion time.
- A passing score requires completing the run in 16 minutes and 36 seconds or less, with 100 points given to those who run it in 12 minutes or less.
After completing your practice test, calculate your total score and compare it to the passing requirements based on your age and gender.
Tips to Improve Your ACFT Practice Test Results
If you want to improve your score, here are some training tips to help you:
1. Focus on Weak Areas
Use the results of your practice test to identify areas where you need to improve. If you struggle with the Deadlift, focus on strength training. If the Leg Tuck is difficult, incorporate more core exercises.
2. Train Specifically for the Events
Design your workouts around the six ACFT events. For example:
- Deadlift: Do strength training (deadlifts, squats, lunges).
- SDC: Include sprint intervals, drag sleds, and kettlebell carries.
- Push-ups: Increase your upper body endurance by doing push-up variations.
3. Practice Under Test Conditions
As you get closer to your actual ACFT, simulate the test environment more closely. Practice completing the events back-to-back with minimal rest to mimic the test’s structure and pacing.
4. Work on Your Recovery
The ACFT is a physically demanding test, so recovery is crucial. Make sure to include rest days in your training schedule, focus on nutrition, and get plenty of sleep.
5. Use a Training Plan
Consider following a structured ACFT training plan that gradually increases intensity and volume over time. This will help you build strength, endurance, and the skills needed to perform your best on the actual test.
How Often Should You Take an ACFT Practice Test?
It’s important not to overdo it with practice tests, as they can be physically demanding. Here’s a good approach:
- Once a month: If you’re aiming for a specific score or working on improving, taking a practice test once a month will give you valuable feedback on your progress.
- Every 6-8 weeks: If you’re focusing on consistent training and gradual improvement, retake the practice test every couple of months.
Remember, practice tests are tools for improvement, not just for measuring where you stand. They help you stay focused and motivated on your training goals.
Conclusion: Preparing for the ACFT with a Practice Test
Taking an ACFT practice test is one of the most effective ways to prepare for the actual test. It allows you to assess your strengths and weaknesses, track your progress, and adjust your training accordingly. By following the steps outlined in this blog post and staying consistent with your training, you’ll be well-prepared to achieve a high score on the ACFT.
Good luck, and remember that every bit of practice gets you one step closer to success! Stay focused, stay motivated, and keep pushing yourself to perform at your best.
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