With the Army Combat Fitness Test (ACFT) officially replacing the previous Army Physical Fitness Test (APFT), military personnel and fitness enthusiasts are placing greater emphasis on how to train effectively to improve their ACFT scores. The ACFT is designed to comprehensively assess a soldier’s strength, endurance, agility, and cardiovascular fitness. It consists of six events:
3-Repetition Maximum Deadlift
Standing Power Throw
Hand-Release Push-Up
Sprint-Drag-Carry
Plank
2-Mile Run
This article will break down each event, explaining the movement standards, targeted muscle groups, and recommended training exercises to help you systematically improve your ACFT performance.
1. 3-Repetition Maximum Deadlift
1. Movement Standards
Using a hex bar (trap bar), the participant must complete three consecutive deadlifts with proper form. The back must stay straight, the core engaged, and the knees fully extended at the top of each repetition.
2. Primary Muscle Groups
Quadriceps
Gluteus maximus
Hamstrings
Lower back
Core muscles
3. Training Recommendations
Deadlifts: Train with various weights and rep ranges to build maximal strength.
Romanian Deadlifts: Strengthen the posterior chain, especially hamstrings and glutes.
Barbell Squats: Improve overall lower body strength.
Core Workouts (e.g., planks, dead bugs): Enhance stability and bracing capacity.
2. Standing Power Throw
1. Movement Standards
From a standing position, the participant throws a 10-pound (male) or 6-pound (female) medicine ball overhead and backward as far as possible, starting between the feet.
2. Primary Muscle Groups
Shoulders
Back
Core
Glutes
Legs (posterior chain)
3. Training Recommendations
Overhead Medicine Ball Throws: Mimic the test movement to develop explosive power.
Bent-Over Rows: Strengthen the upper and mid-back.
Weighted Squat Jumps: Improve lower body power.
Core Rotation Exercises (e.g., Russian Twists): Enhance trunk control and rotational strength.
3. Hand-Release Push-Up
1. Movement Standards
Perform a push-up, then lift both hands off the ground at the bottom position before returning to the top. Repetitions must be continuous and meet the standard.
2. Primary Muscle Groups
Pectoralis major
Anterior deltoids
Triceps
Core muscles
3. Training Recommendations
Standard Push-Ups: Build upper body endurance.
Explosive Push-Ups (e.g., clap push-ups): Develop upper body power.
Planks: Strengthen core stability.
TRX or Incline Push-Ups: Add variety and improve muscle control.
4. Sprint-Drag-Carry
1. Movement Standards
This event includes a 25-meter sprint, sled drag, lateral shuffle, farmer’s carry, and a final sprint—all performed as quickly as possible.
2. Primary Muscle Groups
Legs
Core
Shoulders
Forearms
Full-body coordination
3. Training Recommendations
High-Intensity Interval Training (HIIT): Improve cardiovascular fitness and speed endurance.
Farmer’s Carries: Build grip strength and shoulder stability.
Sled Drags: Simulate the drag portion and strengthen the lower body.
Lateral Bounds: Enhance agility and lateral movement ability.
5. Plank
1. Movement Standards
Plank: Maintain a standard plank position for as long as possible.
2. Primary Muscle Groups
Rectus abdominis
Hip flexors
Latissimus dorsi
Forearms
3. Training Recommendations
Reverse Crunches: Target the lower abdominal region.
Plank Variations (e.g., side planks, dynamic planks): Improve core endurance and stability.
6. 2-Mile Run
1. Movement Standards
Complete a 2-mile (approximately 3.2 km) run as fast as possible to assess aerobic endurance.
2. Primary Muscle Groups
Cardiovascular system
Quadriceps
Calves
Glutes
3. Training Recommendations
Long Slow Distance (LSD) Runs: Build aerobic base and endurance.
Tempo Runs: Improve pace control and lactate threshold.
Interval Running: Increase speed and recovery capacity.
Warm-Up and Cool-Down Stretching: Prevent injury and enhance performance.
Conclusion
The six events of the ACFT comprehensively test a soldier’s total physical fitness. To achieve a high score, it’s essential to train specifically for each event while developing overall strength, power, endurance, and core stability. By designing a well-rounded training program and committing to consistent practice and recovery, you can steadily improve your physical capabilities and ACFT performance. Stay disciplined, train smart, and your results will follow.
ACFT CALCULATOR