The Army Combat Fitness Test (ACFT) is a comprehensive physical fitness test designed to assess the strength, endurance, and overall physical readiness of soldiers in the U.S. Army. Whether you are a new recruit or a seasoned soldier, understanding the ACFT and preparing for it effectively can make a big difference in your performance. This guide will break down everything you need to know about the ACFT, from its structure to tips for success.
What is the ACFT?
The ACFT is a six-event physical fitness test that evaluates a soldier’s ability to perform a variety of tasks that are critical for combat readiness. It was introduced as a replacement for the Army Physical Fitness Test (APFT) to better reflect the physical demands of combat.
Why Was the ACFT Created?
The ACFT was developed to improve the fitness standards in the military and to ensure that soldiers are physically prepared for the challenges they might face in combat. It aims to be more inclusive and relevant to modern military operations by testing strength, endurance, mobility, and agility.
ACFT Test Events: A Breakdown
The ACFT consists of six events, each designed to assess different aspects of physical fitness. These events are:
1. The Deadlift
- Purpose: Measures lower-body strength and core stability.
- How it Works: Soldiers must lift a weighted barbell (increasing weights depending on gender and age) from the floor to a standing position. The goal is to lift the maximum weight possible for three repetitions.
- Standards: The minimum weight is 140 pounds, with maximum standards ranging from 340-420 pounds, depending on gender and age.
2. Standing Power Throw
- Purpose: Tests explosive power and coordination.
- How it Works: Soldiers throw a 10-pound medicine ball backwards over their heads. The goal is to achieve the greatest distance possible with a single throw.
- Standards: The minimum distance varies based on gender and age, but the average for male soldiers is around 8 meters, while females should aim for 5 meters.
3. Hand-Release Push-Ups
- Purpose: Measures upper-body strength and endurance.
- How it Works: Soldiers perform push-ups with a slight modification. At the bottom of each push-up, they must lift their hands off the ground before returning to the push-up position.
- Standards: The minimum requirement is usually 10 hand-release push-ups, but it increases with age and gender.
4. Sprint-Drag-Carry (SDC)
- Purpose: Tests agility, strength, and stamina.
- How it Works: This event involves a 250-meter course that includes sprinting, dragging a sled, carrying kettlebells, and sprinting again. The time it takes to complete the course is recorded.
- Standards: The goal is to finish the course as quickly as possible. The average time for males is around 3 minutes, and for females, it’s about 3.5 minutes.
5. Leg Tuck
- Purpose: Measures core strength and upper-body endurance.
- How it Works: Soldiers must hang from a pull-up bar and bring their knees to their chest. The goal is to complete as many repetitions as possible within the time limit.
- Standards: The minimum number of leg tucks is typically 1-3, depending on gender and age. However, this event may also be replaced by a plank exercise in the future, depending on Army policy.
6. 2-Mile Run
- Purpose: Tests cardiovascular endurance.
- How it Works: Soldiers must run 2 miles as quickly as possible. Time is recorded, and faster times are rewarded with higher scores.
- Standards: The minimum time for males is 16 minutes, and for females, it’s around 18 minutes, but faster times lead to higher overall scores.
How the ACFT Is Scored
The ACFT is scored on a 1000-point scale, with each event contributing a set number of points. Here’s a quick breakdown of the Army combat fitness test scoring system:
- Deadlift: 340-420 points
- Standing Power Throw: 60-120 points
- Hand-Release Push-Ups: 60-100 points
- Sprint-Drag-Carry: 60-100 points
- Leg Tuck: 60-100 points
- 2-Mile Run: 120-200 points
The total score is calculated by adding up the points from each event. A soldier needs at least 60 points in each event to meet the minimum standard, and an overall score of 360 or above is considered “passing.”
Preparing for the ACFT: Tips for Success
1. Understand the Events and Standards
The first step to preparing for the ACFT is familiarizing yourself with each event and understanding the minimum standards for your gender and age group. Knowing what you’re aiming for will help you structure your training appropriately.
2. Strengthen Your Weak Points
Identify the areas where you struggle the most, and dedicate extra time to those events. For example, if you have difficulty with the leg tuck, focus on core strengthening exercises such as planks, leg raises, and hanging knee raises.
3. Incorporate Functional Training
The ACFT is designed to test your ability to perform tasks relevant to combat situations, so it’s essential to train using functional exercises. Incorporate exercises like squats, deadlifts, sprint drills, kettlebell swings, and agility drills into your routine.
4. Focus on Conditioning
The 2-mile run and Sprint-Drag-Carry events require excellent cardiovascular endurance. To improve your conditioning, run regularly, and vary your workout intensity. Consider interval training and sprints to build stamina.
5. Track Your Progress
Make sure to track your performance during training. Try to improve your time, increase your reps, or add more weight progressively. Keeping track of your progress will help you stay motivated and identify any areas that still need work.
6. Rest and Recover
Rest is just as important as training. Make sure to allow your body time to recover, especially after intense training sessions. Stretching, foam rolling, and getting enough sleep can help speed up recovery and prevent injury.
ACFT Test Day: What to Expect
On test day, make sure you are well-rested and hydrated. Arrive at the test site early to avoid any last-minute stress. The test will be administered by an official, and you’ll go through each event one by one.
- Warm-Up: Begin with a good warm-up to prepare your body for the physical demands of the test. Focus on dynamic stretches and light cardio.
- Pacing: Stay calm and don’t rush through the events. Pace yourself to avoid burnout, especially during the endurance events like the 2-mile run.
- Hydration: Drink water before, during, and after the test to stay hydrated. Hydration is key to keep maintaining your energy levels.
- Focus: Keep a positive mindset and stay focused on each event. Mental toughness is as important as physical preparation.
Conclusion
The ACFT is a challenging but achievable test for soldiers. By understanding the events, following a targeted training plan, and staying consistent, you can improve your score and meet or exceed the Army’s physical fitness standards. Whether you’re aiming for a perfect score or just striving to pass, this guide will help you prepare effectively and give you the tools to succeed.
Good luck on your ACFT journey!
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