They say to have peace, you must prepare for war. Well, how do you prepare your soldiers for war?
The US Army is in the roll-out process for a new fitness test with the aim of better connecting fitness and combat readiness for the troops.
This new fitness test is the ACFT- Army Combat Fitness Test.
What is the ACFT?
The ACFT is the Army Combat Fitness Test.
The goals of the ACFT are:
- Improve soldier and unit readiness
- Transform the Army's fitness culture
- Reduce preventable injuries and attrition
- Enhance mental toughness and stamina
What exercises are included in the ACFT?
The ACFT includes 6 exercises:
- 3 Repetition max deadlift (trap bar)
- Standing power throw
- Hand release push-up with arm extension
- Leg tuck
- Two-mile run
What equipment do I need for the ACFT?
You can test yourself or practice for the ACFT with a small amount of common gym equipment:
- Trap bar (milspec is 60#)
- Weight plates (milspec is bumper plates, 2 pair 10#s, 1 pair 15#s, 1 pair 25#s, 1 pair 35#s, 1 pair 45#s)
- Barbell collars or spring clamps
- Pull sled with pull strap (milspec is nylon sled, no harness)
- 10# medicine ball (milspec is hard rubber, 9" diameter)
- 40# Kettlebell
- Pullup bar (milspec is 1.5" pullup bar diameter, a squat stand is suggested)
How is the ACFT scored?
The ACFT is scored with 3 points possible on each of the 6 exercises:
- 0 points
- 60 points
- 100 points
For the individual exercises, here are the standards:
- 3 Repetition max deadlift (0 points <140 pounds, 60 points =>140 pounds, 100 points =>340 pounds)
- Standing power throw (0 points <4.5 meters, 60 points =>4.5 meters, 100 points =>12.5 meters)
- Hand release push-up with arm extension (0 points <10 repetitions, 60 points =>10 repetitions, 100 points =>60 repetitions)
- Sprint-drag-carry (0 points <3:00 minutes, 60 points =>3:00 minutes, 100 points =>1:33 minutes)
- Leg tuck (0 points <1 repetition, 60 points =>1 repetition, 100 points =>20 repetitions)
- Two-mile run (0 points <21:00 minutes, 60 points =>21:00 minutes, 100 points =>13:30 minutes)
How can I do the ACFT at home?
Most of the equipment used for the ACFT is common gym equipment. Want to test your fitness?
- Make sure you have all the equipment ready.
- Have a course laid out for the Sprint-drag-carry.
- Have a course mapped for the 2 mile run. Remember, the course should be "generally flat".
- Don't have a trap bar? Use a normal barbell to substitute for your home/training ACFT.
Pick a date and time and go to town!
When is the ACFT rolling out?
The ACFT is rolling out right now- with full roll-out expected by no later than October 2020.
Have you done the ACFT?
Got any more questions on it? Hit us in the comments below.