How to Prepare for ACFT: A Comprehensive Guide
Preparing for the Army Combat Fitness Test (ACFT) is a crucial step for individuals aiming to join the United States Army or enhance their physical fitness. The ACFT is designed to assess a soldier’s overall physical readiness, and it includes five events: the 3-repetition maximum (3RM) deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, and a 2-mile run. This article will provide a comprehensive guide on how to prepare for the ACFT, ensuring you are ready to perform at your best.
1. Understand the Test Events
Before starting your training, it is essential to familiarize yourself with each of the ACFT events. Knowing the requirements and techniques for each event will help you tailor your training plan accordingly. Here’s a brief overview of each event:
- 3RM Deadlift: Perform as many repetitions as possible with a weight that you can lift for three repetitions. This event tests your lower body strength and power.
- Standing Power Throw: Throw a medicine ball as far as possible from a standing position. This event measures your upper body power and core stability.
- Hand-Release Push-Ups: Perform as many push-ups as possible in two minutes. This event assesses your upper body strength and endurance.
- Sprint-Drag-Carry: Sprint 25 meters, drag a 90-pound sled for 75 meters, and carry a 45-pound kettlebell for 25 meters. This event evaluates your strength, power, and endurance.
- 2-Mile Run: Run 2 miles as fast as possible. This event measures your cardiovascular endurance and speed.
2. Establish a Training Plan
Create a structured training plan that incorporates exercises targeting each of the ACFT events. Allocate time for strength, power, endurance, and flexibility training. It is crucial to gradually increase the intensity and volume of your workouts to avoid injury and achieve optimal results.
3. Focus on Strength Training
The 3RM deadlift and standing power throw require significant lower and upper body strength. Incorporate exercises such as squats, lunges, deadlifts, bench presses, overhead presses, and rows into your training routine. Use progressive overload to increase the weight and repetitions over time.
4. Enhance Power and Speed
The sprint-drag-carry event demands power and speed. Include explosive exercises like box jumps, jump squats, and medicine ball throws in your training. These exercises will help improve your power output and overall performance in the event.
5. Develop Endurance and Flexibility
The hand-release push-ups, 2-mile run, and sprint-drag-carry events require endurance. Include cardiovascular exercises such as running, cycling, or rowing in your training plan. Additionally, focus on flexibility and mobility exercises to prevent injuries and improve performance.
6. Monitor Your Progress
Regularly assess your performance in each of the ACFT events. Keep a training log to track your progress and adjust your training plan as needed. This will help you stay motivated and focused on achieving your goals.
7. Stay Informed and Motivated
Stay updated on the latest training techniques and nutrition tips. Join online forums, attend workshops, and connect with other individuals preparing for the ACFT. Staying informed and motivated will help you stay on track and achieve success.
In conclusion, preparing for the ACFT requires a well-rounded training plan that focuses on strength, power, endurance, and flexibility. By understanding the test events, establishing a structured training plan, and staying committed to your goals, you will be well-prepared to excel in the Army Combat Fitness Test.
