HOW TO PASS THE ACFT FITNESS TEST
The Army Combat Fitness Test (ACFT) is used by the U.S. Army to assess the physical attributes of its Soldiers. This includes strength, endurance, power, coordination, agility, balance, flexibility, time of reaction, and capacity for aerobics. The test is necessary for Soldiers to remain in good standing in the Army and the organization for assessing its fighters. It's also a great challenge for any civilians looking to amp up their workout. Do you have what it takes? Whether you're looking to serve or just want to switch up your routine, we’re here to help! More like this:Finding a Veteran-Approved Nutrition Plan on World Health Day
Tips on Passing the ACFT Fitness Test
Being in the Army isn’t meant to be easy because being on the battlefield isn’t easy. This is why the ACFT standards are built to keep Soldiers in elite fighting conditions. https://www.youtube.com/watch?v=BZLglHnlClo As you can see, while achievable, you’ll want to train to prepare before taking ACFT. Here are the events you’ll need to take on: Three Repetition Maximum Deadlift (MDL)Pro Tip: Training on the straight bar will help you increase your weight on the hex bar, as well. Start off small, incrementally increasing your weight, and work toward breaking new goals over time. Standing Power Throw (SPT)Pro Tip: While you’ll want to increase your strength in your arms, chest, and back, the secret here is to use your core strength. Hand-Release Push-Up (HRP)Pro Tip: Use gravity to your advantage. You don’t want to let your body flop to the ground, but by easing up on using your energy to decelerate your fall, you’ll be able to achieve more. Sprint-Drag-Carry (SDC)Pro Tip: Your forearms, lower back, and quads are going to be in play here. By increasing your strength and endurance in these areas, you should be able to see notable improvements in your SDC time. Leg Tuck (LTK)Pro Tip: While the Army Combat Fitness Test Leg Tuck is an infamous challenge, the way to prepare is to build your core strength. Focusing on building strength in the middle of your body will help see you through. Two-Mile Run (2MR)Pro Tip: Switch up your cardio routine. If you run long distances in one day, you’ll want to make shorter sprints next time. After this, you may need to implement aerobic interval training (AIT) and then go back to long-distance running. Keep your body guessing for the best results. Note: You should always consult a doctor or training professional before starting an exercise program. These tips are meant to be a guide, but professional advice is always the preferred course of action.
What Are the Alternate Events for the ACFT?
Debate all you’d like, the alternate events for the ACFT are in, but that doesn’t mean they’re a cakewalk:
- Walk for 2.5 miles.
- Bike for 12,000 meters.
- Rowing for 5,000 meters or swimming for 1,000 meters.
Each age group and biological gender will still need to complete these tasks within their respective category’s time limit in order to pass. The ACFT standards of 2022 may have evolved into a different look for its alternate events, but the goal is the same: to ensure that the Army’s Soldiers are ready to take on their missions successfully.
When To Prepare By
Between October 1, 2022, and April 1, 2023, Soldiers will be taking the ACFT for the record. The Army Guard ACFT requirements were detailed in a town hall meeting, with the Active Component and the Reserve Component on active-duty orders over 90 days required to take a diagnostic test before September 30, 2022. If a Soldier passes the diagnostic ACFT before April 1, 2023, they can choose to have their test recharacterized as their record ACFT under the circumstances.
What Is a Good ACFT Score?
You’ll receive points for each exercise. The ACFT score chart shows that a perfect score is 600, and while this mark is difficult, it’s possible. A score of 60 on each test will provide you with a passing score equating to a total minimum score of 360 needed to pass. A total of 66 female Soldiers scored 500 points or higher, compared to 31,978 male Soldiers. Statistics show females are still struggling to pass the ACFT as easily, but with training and will, it can be done. To accurately calculate your score, you can use one of the many ACFT calculators online, including those available through the App Store or Google Play. Now that you know your goals, it’s time to train. Passing the ACFT is a wonderful way to stay in shape and a great physical feat for Soldiers and civilians alike. For more info directly from the Army on how to perform each exercise, check out their official videos:
Three Repetition Maximum Deadlift (MDL)
[embed]https://youtu.be/Eef09p0NIrM[/embed]
Standing Power Throw (SPT)
[embed]https://youtu.be/ihpqz2Wtooc[/embed]
Hand-Release Push-Up (HRP)
[embed]https://youtu.be/oX7339XfbSM[/embed]
Sprint-Drag-Carry (SDC)
[embed]https://youtu.be/e74I7lgNu_8[/embed]
Two-Mile Run (2MR)
[embed]https://youtu.be/DMuaZKnkvG4[/embed] Suggested read:Get Ready For Summer With These Military Workout Regimens
Image: Army Times