Event 1. 3-Rep Max Hex Bar Deadlift. The weight range for this exercise is between 120 and 420 pounds. To pass this part of the test, you will need to perform a set of three repetitions using maximum weight.
2. Standing Power Throw. In this event, you will throw a 10-pound weighted ball backward as far as possible. This is intended to test your explosive muscle power, which may be needed to lift something heavy (like a fellow soldier) over an obstacle or race across uneven terrain.
3. Hand-Release Push-Ups. This is still a set of regular Push-Ups, but with the added difficulty of removing your hands from the floor when you are at the bottom of the eccentric phase (chest to the floor).
4. Sprint-Drag-Carry. This is a high-intensity endurance event that will demand serious cardiovascular fitness! In this event, you will sprint five times up and down a 25-meter lane (50m back and forth, for a total of 250m) while dragging a 90-pound sled then carrying 40-pound kettlebells.
5. Leg Tuck. This is a much harder (and better) core exercise than Sit-Ups, as it’s easier on your spinal muscles, focuses more on your core strength, and generates double the amount of force on your abdominal muscles.
6. 2-Mile Run. This is the same as the final event in the older APFT, intended to test your cardiovascular endurance. However, the scoring threshold is lower, as it’s expected that the previous strenuous activity will leave you more tired than in the AFPT.
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Getting Getting Started with Training for the ACFT, Workout 1 is designed to help strengthen the muscles used for each event on the ACFT in giant set form with little rest. This …
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Training Training Aid – Refer to FM 7-22 for expanded training programs and additional exercises . 4 . Execution: Squat while leaning slightly forward from the waist with head in line with the spine.
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Home / Shop / Fitness Plans / Military Plans / PFT Plans / US Army / Army Combat Fitness Test (ACFT) Training Plan Laser focused to maximize your performance on ACFT events: 3RM Dead Lift, Hand Release Push Ups, 2-mile Run, etc. Plan is individually scaled so it can be reused before every ACFT and always meet your fitness level.
If we can get the proper training plan (weekly PT schedule) mixed with the right workout plans (daily exercises) we can and will succeed on the ACFT. Continue reading and we will go over every aspect of creating the right plan!
The Army is committed to providing equivalent training opportunities to all Soldiers in all components and fairness in the transition to the ACFT.
Fundamental to Army readiness is the readiness of our Soldiers. While there are multiple components to individual readiness, physical fitness is essential for all Soldiers. The ACFT is specifically designed to assess Soldier physical fitness as it applies to combat, hence the name change to reflect the combat-centric nature of the test.