Ace the New Army ACFT
No later than October 2020, the new Army ACFT will become the fitness standard for the US Army. Some units are scheduled to begin taking the test this March, with a gradual rollout to follow. It’s substantially different than the previous PT test, and in my opinion is a much better test of all-around readiness. It’s much more specific to tasks a soldier might encounter on the battlefield than only doing calisthenics and running. It’s also not a bad way to assess your fitness if you’re a police officer or firefighter.
Here’s the test and the score needed to max each category (I don’t care about minimums, minimums are for losers):
3 rep max trap bar deadlift – 340lbs
Standing power throw (backwards overhead med ball throw) – 10lb medicine ball, 13 meters
Hand release push-ups – 70 reps
Sprint-drag-carry (5 x 50 meter shuttles for time: sprint, drag, lateral, carry and sprint; 90lb sled, 40lb kettlebells) - 1:40
Leg tucks (leg raise + pull-up) – 20 reps
2 mile run – 12:45
For a full description of each event, go here. I’m not going to re-type everything.
Here are some training tips for each event:
Deadlift – train your deadlift 1-3x per week using a variety of rep ranges. At least one day should be heavier sets of 3-6 reps. Focusing on increasing weight on the bar but don’t train to failure. The more advanced you are, the more often you can train, and you may consider using variations like stiff leg deadlifts or modified ranges of motion to continue strengthening your deadlift.
Standing Power Throw - a variety of explosive medicine ball drills can be used. Explosive weight training can also be used – power cleans and dynamic effort (explosive) deadlifts. Any explosive lift that requires you to forcefully extend your hips and knees will benefit you. Your deadlift training will also help – the stronger you are, the more explosively you’ll be able to throw, at least up to a point.
There is a minor skill component to this throw, so train the actual throw at least once per week.
Hand release push-up – traditional high rep calisthenics are the name of the game. Train your push-ups hard and often, using high rep sets and short rest periods to build endurance. Train the movement – don’t do half reps in training or your score will reflect your lack of effort and attention to detail.
Sprint/Drag/Carry – train each segment separately at first. Short distance sprints with plenty of rest, agility drills (lateral shuffle, ladder drills, etc), a variety of sled drags, and farmer’s walks. Sprints and agility should be trained before any strength training, when you’re fresh. Farmer’s walks and sled drags can be trained at the end of your workout on their own or in a circuit.
As the test gets closer, practice the test. There’s a skill component, so practicing the events in order will prevent you from tripping over your own feet.
Leg tuck – This is a hybrid pull-up/leg raise exercise. Improving your pull-ups will go a long way, read this for help. Aside from just doing the movement, most high rep ab training will help. You can train these in a superset with your pushups.
2 mile run – this isn’t a very long run. Gradually build an aerobic base using frequent, low intensity running and rucking. As the test gets closer, incorporate longer intervals (800m) and short 1-2 mile tempo runs near your goal pace.
Here’s a sample training schedule:
Monday – Lifting: agility work + med ball throws + deadlift + bench press + pull-ups. High rep calisthenics or sled drag as a finisher
Tuesday – Interval run: 4x800m
Wednesday – Long run or ruck: 60+ minutes low intensity
Thursday – Lifting: agility work + power clean + deadlift variation + overhead press + pull-ups. High rep calisthenics or sled drag as a finisher
Friday – Tempo Run: 1 mile warmup, 1 mile at goal pace, 1 mile cooldown
Saturday – Calisthenics + sled drags + farmer’s walk: long circuit of a variety of calisthenics and strongman-type carries and drags.
Sunday - rest
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me