We’re going to break down the six elements of the test. How you should train for each, and then structure that into a progressive program from week to week.
Preparing for the Army Combat Fitness Test (ACFT) requires a well-structured training plan. In this blog post, we’ll break down each element of the ACFT and provide specific training tips to help you improve your score. After completing this training when you calculate your ACFT score you will see improvement. Let’s dive into the essential hacks for acing the ACFT!
How to improve for ACFT?
How to Train for the ACFT Deadlift:
The first event is the three-rep max trap bar deadlift. This is a proper strength exercise to train for this movement, and you need to do heavy deadlifts. So, there are better ways to prepare for this than some exercises recommended online.
It’s important to note that staggered squat jumps won’t directly improve your trap bar deadlift, and there are more effective ways to build up your strength for this lift safely.
As an alternative, I suggest doing sets of five reps, with three and one reps in between, to prepare for the trap bar deadlift. This approach involves gradually increasing the weight on the trap bar. It focuses on the principle of specific adaptations to the imposed demand.
If you want to improve your heavy lifting, you need to lift heavy weights. Doing lighter exercises like jumps will benefit your deadlift less than rich lifting.
Training Focus:
- Proper Deadlifts: Prioritize heavy deadlifts to build strength.
- Progressive Loading: Use sets of five and gradually increase weight.
- Specificity: Follow the principle of specific adaptations to the imposed demand.
How to Train for the ACFT Ball Throw:
The second element is the standing power throw, in which you must throw the medicine ball back up and behind your back.
Achieving triple extension through the hips, knees, and ankles is crucial to performing leg-based movements effectively. Broad jumps, vertical jumps, and dumbbell-loaded jumps are some exercises that can help you achieve this. These movements require significant explosive power to give maximum throw to the medicine ball and throw it up and back behind you.
Throwing the ball around at a 45-degree angle behind your head is recommended to achieve the most distance. You can achieve your fitness goal with this technique.
Explosive Power:
- Triple Extension: Focus on exercises promoting hip, knee, and ankle extension.
- Jump Training: Include broad jumps, vertical jumps, and dumbbell-loaded jumps.
- Throwing Technique: Aim for a 45-degree angle for maximum distance.
How to Train for the ACFT Hand Release Pushups:
The third move is the hand-release pushup for two minutes. For this test, you need a lot of endurance. For this, I’ve done two different training days. One day includes a weighted pushup, and the other comprises more of a muscular endurance pushup.
So if you’re doing the entire program that I’m again going to show you more of at the end of the video, you’re going to see day one has weighted pushups, and then day three has higher rep pushups for more endurance, having a combination of both of those should build you up well to perform best on this test.
Endurance Building:
- Weighted Pushups: Incorporate weighted pushups for strength.
- High Rep Pushups: Include higher rep pushups for endurance.
- Balanced Approach: Combine both for optimal results.
How to Train for the ACFT Sprint Drag Carry:
It will help if you do a mix of exercises to prepare for the ACFT Sprint Drag Carry.
Start with cardio workouts like running or biking to build your endurance.
Practice dragging something, like a sledge, to get used to that part of the test. Hold weights and walk for a bit to prepare for carrying kettlebells.
Do drills where you move quickly from side to side to improve your agility. Make your leg and core muscles stronger with exercises like squats and lunges.
Put together workouts that include all parts of the Sprint Drag Carry and focus on smoothly moving between each activity.
Conditioning Work:
- Carries and Pushes: Integrate carries, sledge pushes, and repeated sprints.
- Total Distance: Consider the conditioning aspect of the five 50-meter segments.
How to Train for the ACFT Plank:
The fifth movement is the plank hold, which is quite simple for training. you just have to do a bunch of blanks, and you have to hold them for as long as you can.
So doing that at least twice a week in the program will be enough to make meaningful improvements to this and just shoot to get a bit better time each week as you train.
Core Strengthening:
- Regular Planks: Perform planks regularly, focusing on duration.
- Progressive Challenge: Aim to increase plank duration over time.
How to Train for the ACFT 2-Mile Run:
The last part of my training is running for two miles. You don’t have to run two miles in training all the time to get better at it.
You must do some easier exercises that help you build your running strength. Imagine it like making your running engine stronger. The stronger your engine, the better you can run those two miles.
It might sound tricky, but it’s simple: if you get better at running two miles fast, You’ll get even better at running two miles. Do a relaxed exercise where you must keep your heart rate between 70 and 75 – like the speed of your body’s engine.
It’s okay to go slow if it keeps your heart rate below 75. This exercise helps you do a two-mile run without making you super tired. If you don’t know your max heart rate, it’s 130 to 155 beats per minute for most people.
Start the first mile slower than you can do for two miles. Then, speed up for the second mile at your normal two-mile pace.
This way, you’ll see a little improvement each week. Just try starting slow and finishing strong – that’s the trick! Soon, You’ll be good at that two-mile run!
Aerobic Training:
- Lower Intensity Aerobics: Include low-intensity aerobic runs to build endurance.
- Heart Rate Monitoring: Keep heart rate around 70-75% of max for steady-state runs.
- Threshold Run: Run the first mile slower and the second at the two-mile pace for threshold training.
Hacks to Improve ACFT Score:
Tapering Strategy:
- Cut training volume in half as you approach the test day to reduce fatigue.
- Maintain intensity while reducing overall workload.
Long-Term Program Considerations:
- Follow the provided program for at least two months.
- Consider changing exercises after two months for variety and progression.
Proper Pacing for Threshold Runs:
- The first mile of the threshold runs about a minute slower than your two-mile pace.
- Finish the second mile at your actual two-mile pace.
Aerobic Steady State Work:
- Keep heart rate between 130 to 155 beats per minute for lower-intensity aerobic runs.
Conclusion:
Training for the ACFT requires a thoughtful approach that addresses each test element. Incorporating these hacks into your training plan can enhance your strength, power, endurance, and overall performance. Consistency, proper form, and a balanced program will set you on the path to achieving your best ACFT score. Train smart, stay focused, Follow proper dieting and conquer the ACFT with confidence!