The Army Combat Fitness Test: A Comprehensive Guide

Are you considering joining the Army and want to know what to expect from the physical fitness test? Or are you already a member of the armed forces and looking to improve your score on the Armed Combat Fitness Test (ACFT)? Heck, maybe you’re just someone that wants to push themselves to see if you have what it takes to hang with our men and women of the Armed Forces. Whatever the case, you’re in the right place.

In this blog post, we’ll cover everything you need to know about the Army Combat Fitness Test (ACFT). We’ll answer questions like:

• What is the ACFT?
• How hard is it to pass the ACFT?
• What are the different events on the ACFT?
• How can I prepare for the ACFT?

So grab a protein bar and let’s get started.

What is the Army Combat Fitness Test?

The ACFT is a physical fitness test designed to assess the physical readiness of soldiers in the U.S. Army. It was introduced in October 2020 as a replacement for the previous test, the Army Physical Fitness Test (APFT).

The ACFT is designed to better reflect the physical demands of combat and military training. It consists of six different events, which we’ll cover in more detail later.

The ACFT is conducted annually for all soldiers and is used to determine if a soldier meets the minimum physical fitness standards for their age and gender. It is also used to help identify areas where soldiers need to improve their physical fitness.

How hard is it to pass the ACFT?

The ACFT has three different performance levels: gold, green, and black. The gold level is the highest level of performance, followed by green and then black.

To pass the ACFT, soldiers must score at least a “black” on all six events. The standards for each performance level and event can be found in Army Regulation (AR) 600-9.

It’s worth noting that the ACFT is designed to be challenging, and it’s not uncommon for soldiers to struggle to achieve the minimum passing score. However, with proper training and preparation, it is possible to pass the ACFT.

What are the different events on the ACFT?

The ACFT consists of six different events:

1. Three-Repetition Maximum Deadlift: This event measures upper body strength and total body muscular endurance. Soldiers are required to lift as much weight as possible for three repetitions.
2. Standing Power Throw: This event measures upper body power and explosive strength. Soldiers are required to throw a 10-pound medicine ball as far as possible.
3. Hand-Release Push-Up: This event measures upper body muscular endurance. Soldiers are required to perform as many hand-release push-ups as possible in two minutes.
4. Sprint-Drag-Carry: This event measures lower body power, upper body power, and total body endurance. Soldiers are required to sprint 50 meters, drag a sled weighing 90 pounds a distance of 25 meters, and carry two 40-pound kettlebells a distance of 25 meters.
5. Leg Tuck: This event measures upper body strength and total body muscular endurance. Soldiers are required to hang from a bar and perform as many leg tucks as possible in two minutes.
6. Two-Mile Run: This event measures cardiovascular endurance. Soldiers are required to run two miles as fast as possible.

How can I prepare for the ACFT?

If you’re preparing for the ACFT, it’s important to focus on training for all six events. While it may be tempting to focus on your strengths and ignore your weaknesses, it’s important to work on improving in all areas. This will not only help you pass the ACFT, but it will also improve your overall physical fitness and readiness for military training and combat.

Here are some tips for preparing for each event on the ACFT:

Three-Repetition Maximum Deadlift

This challenging exercise is sure to push you to your limits and help you build some serious muscle.

So, what exactly is the Three-Repetition Maximum Deadlift? Well, it’s essentially a test of how much weight you can lift in a single deadlift motion. You’ll have three chances to lift as much weight as you possibly can, with a goal of reaching the maximum amount of weight you can handle in three reps.

The Army Combat Fitness Test is designed to measure the physical fitness of soldiers, and the Three-Repetition Maximum Deadlift is just one component of this test. It’s important to note that the Army Combat Fitness Test is not just about lifting heavy weights.

Preparing For The ACFT 3 Rep Max Deadlift

So, how can you prepare for the Three-Repetition Maximum Deadlift? The best way is to incorporate deadlifts into your regular workout routine. Start by using a moderate weight and gradually increase the amount of weight you lift as you become stronger. It’s also important to focus on proper form and technique to avoid injury.

If you’re new to deadlifts, it may be helpful to work with a personal trainer or coach who can provide guidance and help you improve your form. You can also find plenty of resources online, such as instructional videos and step-by-step guides, to help you get started.

Exercises To Improve Your 3 Rep Max Deadlift Score

To prepare for the deadlift event, it’s important to focus on increasing your overall strength and muscular endurance. Some exercises that can help with this include:

• Traditional deadlifts
• Sumo deadlifts
• RDLs (Romanian deadlifts)
• Good mornings

It’s also important to focus on exercises that will help improve your grip strength, as this will be an important factor in your ability to lift heavy weight. Some exercises that can help improve grip strength include:

• Farmer’s walks
• Plate pinches
• Grip-specific lifting straps

Standing Power Throw

The Standing Power Throw is a seriously challenging and seriously fun event on the ACFT. It requires not only physical strength and power, but also technique and strategy.

So, what exactly is the Standing Power Throw? It’s exactly what it sounds like – you stand in a designated area and throw a 10-pound medicine ball as far as you can. Seems simple enough, right? WRONG AGAIN. The catch is that you can’t just chuck the ball as hard as you can and hope for the best. There are specific techniques and strategies that will help you throw the ball further.

How To Perform The Standing Power Throw

First and foremost, make sure you have a good grip on the ball. This may seem obvious, but you’d be surprised how many people try to throw the ball with a slippery grip. Trust me, you don’t want to be the person who drops the ball before you even start the throw. A good grip will also help you generate more power when you throw.

Next, it’s all about the stance. You want to start with your feet shoulder-width apart, with one foot slightly in front of the other. This will give you a stable base to push off of when you throw. Make sure your feet are pointed in the direction you want to throw the ball, and keep your arms bent at the elbow.

Now, the fun part – the throw itself. As you prepare to throw, push off your back foot and extend your arms. Make sure to keep your arms straight as you release the ball – this will help you get more distance. You also want to make sure you snap your wrists as you throw – this will give the ball a little extra spin, which will help it go further.

But wait, there’s more! After you release the ball, you want to make sure you follow through with your throw. This means keeping your arms extended in the direction you threw the ball, even after you release it. This helps to generate even more power, and will ultimately help you throw the ball further.

How To Prepare and Practice For The Standing Power Throw

Now, I know what you’re thinking – all of this sounds great in theory, but how do I actually put it into practice? The best way to prepare for the Standing Power Throw is to practice, practice, practice. Grab a medicine ball and get to work. Start with a few short throws to get a feel for the ball and the techniques. Then, gradually increase the distance of your throws as you become more comfortable.

It’s also a good idea to mix up your throws with different techniques and strategies. Try throwing the ball with one hand, or experiment with different grip styles. The more you practice, the more comfortable you’ll become with the Standing Power Throw, and the better you’ll be at it.

Exercises To Help Improve Your Standing Power Throw

To prepare for the standing power throw event, it’s important to focus on increasing your upper body power and explosive strength. Some exercises that can help with this include:

• Medicine ball throws (e.g. chest pass, overhead throw)
• Plyometric push-ups
• Clap push-ups
• Bench press

It’s also important to work on your core stability and coordination, as these will help you generate more power and control when throwing the medicine ball. Some exercises that can help with this include:

• Planks
• Russian twists
• Medicine ball slams

Hand-Release Push-Up

Now, I know what you’re thinking: “Oh great, another boring old push-up. How hard could it be?” Well, let me tell you, these are no ordinary push-ups. The Army Combat Fitness Test hand-release push-ups are a whole different beast.

For those unfamiliar with this exercise, let me break it down for you. Essentially, it’s a push-up where you have to lift your hands off the ground in between reps. Sounds easy enough, right? Wrong. This little tweak to the classic push-up adds a whole new level of difficulty.

How To Perform Hand-Release Push-Ups

First of all, you have to make sure you’re in proper form. This means keeping your body straight, hands slightly wider than shoulder-width apart, and feet shoulder-width apart. No cheating by sagging in the middle or lifting your butt too high! Trust me, the instructors will be watching and they will not hesitate to make you redo a rep if you’re not doing it right.

Next, you have to get down into the push-up position and start your reps. This is where things get tricky. As you lower yourself down, you have to make sure your chest touches the ground and then push yourself back up. And here’s the catch: you have to lift your hands off the ground in between reps. This means you have to use your entire body to propel yourself up, rather than just relying on your arms. And let me tell you, it’s a lot harder than it sounds.

So, how do you make sure you’re doing the hand-release push-up correctly? First and foremost, focus on your form. Make sure your body is straight and that you’re using proper technique. Don’t just flop down and push yourself up, actually engage your muscles and make sure you’re doing it right.

Next, make sure you’re lifting your hands off the ground in between reps. This is what separates the hand-release push-up from a regular push-up, so don’t skip this step! And remember to keep your hands slightly wider than shoulder-width apart for maximum stability.

Finally, don’t be afraid to take breaks if you need to. It’s better to take a quick break and then come back strong than to burn out and not be able to complete the set. And if you’re struggling with the hand-release push-up, don’t worry! Practice makes perfect, and the more you do it, the stronger you’ll get.

Exercises To Help You Improve Your Hand-Release Push-Ups

To prepare for the hand-release push-up event, it’s important to focus on increasing your upper body muscular endurance. Some exercises that can help with this include:

• Traditional push-ups
• Plyometric push-ups
• Diamond push-ups
• Close-grip bench press

It’s also important to work on your core stability, as this will help you maintain proper form and prevent fatigue during the two-minute time period. Some exercises that can help with this include:

• Planks
• Russian twists
• Medicine ball slams

Sprint-Drag-Carry

The Sprint-Drag-Carry consists of three parts: a sprint, a drag, and a carry.

First up is the sprint. You’ll have to run a distance of 50 meters as fast as you can. This might not sound like much, but trust me, you’ll be feeling it after a few rounds.

Next up is the drag. You’ll have to drag a sled that weighs 90 pounds a distance of 50 meters. This is where the real fun begins. The sled will be loaded with sandbags, and you’ll have to use your strength and endurance to pull it along the ground.

Finally, it’s time for the carry. You’ll have to pick up two 40-pound kettlebells and walk a distance of 50 meters with them. This might sound easy, but trust me, those kettlebells will start to feel like a ton of bricks after a few rounds.

Incorporating the Sprint-Drag-Carry Into Your Workout Routine

So, why should you add the ACFT Sprint-Drag-Carry to your workout routine? Well, for starters, it’s a great full-body workout. You’ll be using your legs, back, and arms to complete the event, which means you’ll be working multiple muscle groups at once. Plus, it’s a high-intensity interval training (HIIT) workout, which means you’ll be burning calories and improving your cardiovascular endurance at the same time.

Another reason to add the ACFT Sprint-Drag-Carry to your routine is that it’s a great way to train for functional fitness. In other words, you’ll be training your body to do the things it needs to do in everyday life, like carrying groceries or lifting heavy objects. This type of training is especially important for those of us who spend a lot of time sitting at desks or in front of computers.

So, are you ready to give the ACFT Sprint-Drag-Carry a try? Remember, it’s important to start slowly and build up your strength and endurance over time. If you’re just starting out, you might want to try using lighter weights or shorter distances until you build up your strength.

Exercises To Improve Your Sprint-Drag-Carry

To prepare for the sprint-drag-carry event, it’s important to focus on increasing your lower body power, upper body power, and total body endurance. Some exercises that can help with this include:

• Sprinting intervals
• Sled pushes and drags
• Kettlebell swings
• Farmers walks

It’s also important to work on your coordination and agility, as this will be important in the quick transitions between the different parts of the event. Some exercises that can help with this include:

• Ladder drills
• Plyometric jump training
• Medicine ball slams

Leg Tuck

The Leg Tuck is performed on a pull-up bar and requires you to lift your legs up to your chest while keeping them together and straight. It sounds simple enough, but trust us – this exercise is no joke. It’s definitely one of the more challenging exercises on the ACFT, and it’s not uncommon for people to struggle with it at first.

So, how do you prepare for the Leg Tuck? First and foremost, focus on building up your core strength. The Leg Tuck is all about your ability to engage your core and lift your bodyweight, so exercises like planks, sit-ups, and Russian twists will all be helpful. You should also work on your grip strength, as you’ll need to hang onto the bar for dear life during this exercise. Exercises like pull-ups, chin-ups, and farmer’s carries will all be beneficial.

Leg Tuck Technique

Now, let’s talk technique. When you’re ready to tackle the Leg Tuck, make sure you start with a good grip on the bar. Keep your hands shoulder-width apart, and try to maintain a straight line from your head to your feet. As you pull yourself up, engage your core and try to bring your knees to your chest as quickly as possible. Remember to keep your legs straight and together throughout the entire movement.

It’s also important to pace yourself during the Leg Tuck. This exercise can be extremely tiring, so try to find a rhythm that works for you. If you start to feel like you’re losing control, take a brief rest on the bar before continuing. It’s better to take a few extra seconds to catch your breath than to risk falling off the bar and risking injury.

Finally, don’t be discouraged if you struggle with the Leg Tuck at first. It’s a tough exercise, and it takes time to build up the necessary strength and endurance. Keep practicing and focus on improving your technique, and you’ll be crushing this exercise in no time.

How To Get Better At The ACFT Leg Tuck

To prepare for the leg tuck event, it’s important to focus on increasing your upper body strength and total body muscular endurance. Some exercises that can help with this include:

• Pull-ups
• Chin-ups
• Lat pulldowns
• Rows

It’s also important to work on your core stability and grip strength, as these will be important in maintaining proper form and preventing fatigue during the two-minute time period. Some exercises that can help with this include:

• Planks
• Russian twists
• Medicine ball slams
• Farmer’s walks
• Plate pinches

ACFT Two-Mile Run

Are you ready to take on the Army Combat Fitness Test (ACFT) 2 mile run? This isn’t your average jog around the neighborhood – this is a high-intensity, grueling test of endurance and strength. But don’t worry, I’m here to help you prepare for this beast of a challenge.

First things first, let’s talk about what the ACFT 2 mile run entails. Essentially, it’s a timed run that measures your aerobic capacity and overall physical fitness. You’ll need to complete the 2 mile distance as quickly as possible, with a minimum time of 18 minutes for males and 21 minutes for females.

Now, some of you may be thinking, “That doesn’t sound too bad. I run 5 miles every day!” But let me tell you, the ACFT 2 mile run is no joke. The ACFT is designed to simulate the physical demands of combat, so expect to encounter obstacles and challenges along the way. This could be anything from carrying a sandbag to crawling under a low wire.

How To Prepare For the ACFT 2 Mile Run

So, how do you prepare for this test? First and foremost, work on your cardiovascular endurance. This means running regularly and increasing your distance over time.

Second, don’t forget about strength training! The ACFT also measures your upper body and core strength, so make sure to include exercises like push-ups, sit-ups, and kettlebell swings in your training routine.

Finally, don’t forget to mentally prepare yourself for the ACFT 2 mile run. It’s going to be tough, there’s no denying that. But with the right mindset and determination, you can conquer this challenge. Visualize yourself completing the run and remind yourself why you’re doing it – whether it’s to join the military or simply to push yourself to the next level.

Exercises To Improve Your ACFT 2 Mile Run Time

To prepare for the two-mile run event, focus on increasing your cardiovascular endurance. Some exercises that can help with this include:

• Running intervals
• Hill sprints
• Stair climbing
• Swimming

To best prepare, work on your leg strength and stamina, as this will help you maintain proper form and prevent fatigue during the run. Some exercises that can help with this include:

• Squats
• Lunges
• Leg press
• Calf raises

In addition to specific exercises, it’s also critical to pay attention to your overall training and nutrition. Make sure you’re getting enough rest and recovery between workouts, and focus on eating a well-balanced diet with plenty of protein, carbs, and healthy fats.

Conclusion

The Army Combat Fitness Test is a challenging physical fitness test that measures soldiers’ physical readiness for combat and military training. It consists of six different events that test upper body strength, upper body power, upper body muscular endurance, lower body power, total body endurance, and cardiovascular endurance.

To prepare for the ACFT, it’s important to focus on training for all six events and to pay attention to your overall training and nutrition. With proper preparation and dedication, it is possible to pass the ACFT and achieve a high level of physical fitness.