ACFT Workout Plan: Complete Guide for Army Combat Fitness Test

The Army Combat Fitness Test (ACFT) is a key assessment that evaluates a soldier’s physical readiness for combat. To pass the ACFT with a high score, you need a targeted workout plan that covers all six events in the test. Whether you’re new to fitness or preparing for a retest, this ACFT workout plan will help you build strength, endurance, and agility.

This guide will walk you through a detailed ACFT workout plan, breaking down the exercises you need to focus on, along with a sample weekly workout schedule to help you get ready for test day.

Each of these events requires different types of training, from strength building to endurance improvement. An ACFT workout plan should be balanced and target all these areas effectively.

Key Focus Areas for the ACFT Workout Plan

To succeed in the ACFT, your workout plan should address the following key fitness areas:

1. Strength: For events like the Deadlift and Hand-Release Push-Ups.
2. Endurance: For the 2-mile run and Sprint-Drag-Carry.
3. Explosive Power: For the Standing Power Throw.
4. Core Strength: For the Leg Tuck and overall stability.
5. Speed & Agility: For the Sprint-Drag-Carry and improving your 2-mile run time.

ACFT Workout Plan Breakdown

Here’s a sample ACFT workout plan that covers all six events. This plan is designed for a four-day training schedule, allowing you to rest and recover on the other days. The workout focuses on building strength, endurance, explosive power, and agility over the course of several weeks.

Day 1: Strength Training (Deadlift + Upper Body Strength)

Warm-Up:

• 5-10 minutes of light jogging or cycling
• Dynamic stretches (leg swings, arm circles, hip rotations)

Main Workout:

• Deadlifts: 3 sets of 5 reps (focus on proper form and gradually increase weight)
• Squats: 3 sets of 8-10 reps (helps with lower body strength for the deadlift and SDC)
• Bench Press: 3 sets of 8 reps (strengthens the chest and triceps for hand-release push-ups)
• Pull-Ups: 3 sets of 5-8 reps (improves upper body strength for the leg tuck and push-ups)
• Push-Ups: 3 sets of 20-30 reps (hand-release push-ups if possible)

Core:

• Plank Holds: 3 sets of 30 seconds to 1 minute

Cool-Down:

• Static stretches (hold each stretch for 20-30 seconds)

Day 2: Explosive Power & Agility (Power Throw + Sprint-Drag-Carry)

Warm-Up:

• 5-10 minutes of light jogging
• Dynamic stretches (lunges, leg swings)

Main Workout:

• Medicine Ball Slams: 3 sets of 10 reps (improves explosive power for the power throw)
• Box Jumps: 3 sets of 8 reps (enhances lower body explosive power)
• Kettlebell Swings: 3 sets of 12-15 reps (develops power in hips and glutes)
• Sled Drags: 3 sets of 50 meters (mimics the drag portion of the SDC)
• Kettlebell Carry: 3 sets of 50 meters (simulates the carry portion of the SDC)
• Shuttle Sprints: 3 sets of 5 rounds (improves agility for the SDC)

Core:

• Russian Twists: 3 sets of 20 reps (strengthens obliques and overall core)

Cool-Down:

• Static stretching focusing on hips, quads, and hamstrings

Day 3: Endurance Training (2-Mile Run + Cardiovascular Work)

Warm-Up:

• 5-10 minutes of light jogging
• Dynamic stretches (leg swings, arm circles)

Main Workout:

• 2-Mile Run: Time yourself to assess your pace and endurance. Try to run the distance at a steady pace, and aim to improve your time over time.
• Interval Sprints: Sprint for 30 seconds and then jog for 1 minute. Repeat for 10 rounds.
• Hill Sprints: Sprint up a hill for 20-30 seconds, then walk down. Repeat for 6-8 rounds.

Core:

• Mountain Climbers: 3 sets of 20 reps

Cool-Down:

• 5 minutes of walking to bring your heart rate down
• Static stretching focusing on calves, hamstrings, and hips

Day 4: Core & Functional Training (Leg Tuck + Stability)

Warm-Up:

• 5-10 minutes of light jogging or cycling
• Dynamic stretches (hip rotations, torso twists)

Main Workout:

• Leg Tucks: 3 sets of as many reps as you can (hang from a pull-up bar and bring your knees to your chest)
  • If you cannot perform leg tucks, substitute with planks or hanging knee raises.
• Hanging Leg Raises: 3 sets of 12-15 reps
• Plank with Arm/Leg Lift: 3 sets of 30 seconds each side (improves core stability)
• Lunges: 3 sets of 12 reps per leg (strengthens legs and improves balance)

Cardio:

• Bike Intervals: 5 sets of 2 minutes of fast cycling followed by 1 minute of slow cycling.

Cool-Down:

• Static stretching focusing on the abs, lower back, and legs

Additional Tips for ACFT Test Prep

1. Track Your Progress: Keep a log of your performance in each event. Monitor improvements, particularly in your 2-mile run time and strength levels.
2. Rest and Recovery: Take at least one full rest day per week. Use the other rest days for light activity like walking or stretching to aid recovery.
3. Hydration and Nutrition: Proper hydration and nutrition are key to effective workouts. Make sure to fuel your body with healthy foods, including lean proteins, whole grains, and vegetables.
4. Focus on Weak Areas: If you find any event particularly challenging, dedicate extra time to training those specific movements.
5. Test Simulation: Every 4-6 weeks, perform a full practice ACFT to simulate test day. This will help you get used to the pace and order of events.

Sample Weekly ACFT Workout Schedule

Here’s a simple weekly breakdown of your ACFT workout plan:

Conclusion: Get Ready to Ace the ACFT

By following a structured ACFT workout plan, you can prepare for each event and build the strength, endurance, and agility required to succeed. Remember, consistency is key. Stay focused on improving in each area, track your progress, and maintain a balanced training routine.

Good luck with your ACFT preparation! Stay committed, stay strong, and you’ll be ready to crush the test when it’s time to perform!

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