The Army Combat Fitness Test (ACFT) is an important test that evaluates a soldier’s physical fitness across six events. It includes exercises that assess strength, endurance, power, agility, and cardiovascular fitness. Preparing for the ACFT can seem challenging, but with the right training approach, you can improve your performance and excel.
Here we will share ACFT training tips to help you succeed. These tips are easy to follow and focus on building the skills you need to perform well in each event.
Understanding the ACFT
Before diving into training, it’s important to understand what the ACFT involves. The test consists of six events:
- Deadlift – Tests lower body strength.
- Standing Power Throw – Tests explosive power.
- Hand-Release Push-ups – Tests upper body strength and endurance.
- Sprint-Drag-Carry (SDC) – Tests speed, strength, and agility.
- Leg Tuck – Tests core strength.
- 2-Mile Run – Tests cardiovascular endurance.
To perform well on the ACFT, you’ll need a balanced training routine that focuses on each of these areas. Let’s break it down.
1. Strength Training for the Deadlift
The Deadlift event tests your ability to lift heavy weight from the ground, primarily targeting your legs, back, and core. Here are some tips to improve your deadlift performance:
Key Training Tips:
- Practice Form: Focus on proper form to avoid injury and maximize your lift. Keep your back straight, engage your core, and use your legs to drive the weight up.
- Start with Low Weights: Begin with lighter weights to perfect your technique, then gradually increase the weight.
- Incorporate Variations: Add other exercises like squats, lunges, and Romanian deadlifts to build lower body strength.
- Progressive Overload: Slowly increase the weight you lift over time to build muscle and strength.
Suggested Exercises:
- Deadlifts (of course!)
- Squats (Back and Front)
- Lunges
- Glute Bridges
- Leg Press
2. Building Explosive Power for the Standing Power Throw
The Standing Power Throw tests how far you can throw a 10-pound medicine ball backward. This event requires explosive power in your legs, hips, and upper body.
Key Training Tips:
- Focus on Explosiveness: Practice exercises that require quick, explosive movements to build power.
- Core and Hip Strength: Strengthening your core and hips will give you more control and power in your throws.
- Use Medicine Balls: Practice throwing a medicine ball to improve your throwing technique and distance.
Suggested Exercises:
- Medicine Ball Slams
- Box Jumps
- Jump Squats
- Kettlebell Swings
- Deadlifts (focus on explosive power)
3. Improving Upper Body Endurance for Hand-Release Push-ups
The Hand-Release Push-up event challenges your upper body strength and endurance. To perform well, you’ll need strong shoulders, chest, and triceps.
Key Training Tips:
- Proper Form: Make sure to follow the hand-release technique—lower your body all the way to the ground, lift your hands off the floor, and then push yourself back up.
- Increase Volume Gradually: Start with a set number of push-ups, and increase the reps each week to build endurance.
- Incorporate Variety: Add variations like incline push-ups, decline push-ups, and diamond push-ups to target different muscle groups.
Suggested Exercises:
- Hand-Release Push-ups
- Regular Push-ups (for endurance)
- Incline/Decline Push-ups
- Bench Press (for strength)
- Plank Push-ups
4. Speed and Agility for the Sprint-Drag-Carry (SDC)
The Sprint-Drag-Carry (SDC) event tests your speed, agility, and ability to carry weight. It involves sprinting, dragging a sled, and carrying kettlebells—all while maintaining speed.
Key Training Tips:
- Interval Training: Incorporate sprint intervals into your training to improve your speed and cardiovascular fitness.
- Agility Drills: Work on your quick direction changes by performing ladder drills, cone drills, and shuttle runs.
- Strength Training for Carrying: Strengthen your grip and core to help you carry kettlebells and drag the sled more effectively.
Suggested Exercises:
- Sprint Intervals (e.g., 30 seconds on, 30 seconds off)
- Ladder Drills
- Cone Drills
- Sled Pushes/Drags
- Kettlebell Carries
5. Core Strength for the Leg Tuck
The Leg Tuck event requires a strong core. You need to pull your legs up to your chest while hanging from a bar, which demands both upper body and core strength.
Key Training Tips:
- Grip Strength: Work on your grip strength to hold onto the pull-up bar longer.
- Core Exercises: Build your core strength with exercises like leg raises, planks, and flutter kicks.
- Practice the Leg Tuck: Hang from the pull-up bar and practice bringing your legs up to your chest.
Suggested Exercises:
- Hanging Leg Raises
- Planks
- Flutter Kicks
- Russian Twists
- Dead Hangs (for grip strength)
6. Building Endurance for the 2-Mile Run
The 2-Mile Run is a key component of the ACFT, and it tests your cardiovascular fitness. To improve your performance, focus on building endurance and stamina.
Key Training Tips:
- Run Consistently: Start with shorter distances and gradually build up to 2 miles. Focus on running at a steady pace.
- Interval Training: Incorporate interval runs, where you alternate between fast sprints and recovery jogs, to increase your cardiovascular capacity.
- Pacing: Learn how to pace yourself during the run. You don’t need to sprint the whole distance—focus on maintaining a steady, moderate pace.
Suggested Exercises:
- Long, steady-state runs (aim for 2-3 miles)
- Interval Runs (e.g., sprint 400 meters, jog 400 meters)
- Tempo Runs (run at a steady but challenging pace)
- Hill Sprints
- Cross-Training (cycling, swimming, etc.)
7. Rest and Recovery
Training for the ACFT can be intense, and it’s important to allow your body time to recover. Overtraining can lead to injuries or burnout, which will set you back.
Key Recovery Tips:
- Rest Days: Schedule at least 1-2 rest days each week to allow your muscles to recover.
- Stretching: Incorporate stretching and mobility exercises to prevent tight muscles and improve flexibility.
- Sleep and Nutrition: Proper sleep and a balanced diet are crucial for recovery and performance.
Suggested Recovery Strategies:
- Foam Rolling
- Yoga or Stretching Routines
- Hydration and Proper Nutrition
- Sleep at least 7-9 hours per night
Sample ACFT Training Week
To give you an idea of how to structure your training, here’s a sample week of workouts for ACFT preparation:
Monday:
- Deadlift Training (Strength-focused workout)
- Core Work (Leg Raises, Planks)
- 2-Mile Run (Steady pace)
Tuesday:
- Sprint Intervals (e.g., 8 x 400m sprints with 90-second rest)
- Hand-Release Push-ups (Volume training)
- Agility Drills (Ladder drills)
Wednesday:
- Rest Day or Active Recovery (light yoga, walking, etc.)
Thursday:
- Standing Power Throw Practice (Medicine Ball Slams, Box Jumps)
- Leg Tucks (Hanging Leg Raises)
- 2-Mile Run (Tempo Run)
Friday:
- Sprint-Drag-Carry (Interval Training and Sled Drags)
- Push-up Variations (Incline/Decline Push-ups)
- Core Work (Russian Twists, Flutter Kicks)
Saturday:
- Long Run (3-4 miles, steady pace)
- Mobility and Stretching
Sunday:
- Rest Day
Conclusion: Training for ACFT Success
Training for the ACFT can be challenging, but with a focused, well-rounded approach, you can improve your performance in each event. Remember to work on strength, explosive power, endurance, and agility, and don’t forget the importance of rest and recovery.
By following these ACFT training tips and staying consistent, you’ll be well on your way to achieving a high score and being ready for the physical demands of military service. Good luck with your training, and keep pushing yourself to improve!
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