If You're Not Maxing the ACFT...
Simple and Efficient Tools to Improve Your Score
The Army Combat Fitness Test (ACFT) is no longer a new test, yet many are still incapable of performing in the 90th+ percentile, and we’re here to solve that. We will define the reasoning behind the test, go through the actual standards, and outline efficient methods of training that translate to both general physical fitness and performing to a high standard on the ACFT (a good program will make you good at both).
Military physical assessments have been a mainstay for decades as a measure of both physical fitness and preparedness for combat. Arguably the APFT, which started in 1980, did a poor job of displaying a soldier’s ability in combat AND a poor job as a measure of physical fitness. It became more of “did you practice push ups this week?”
The ACFT aims to solve both these issues: demonstrate a soldier’s true physical fitness, and display their ability to perform in combat/deployment. Understanding the reasoning, let’s move into the actual events and standards. These can be found at https://www.army.mil/acft/ and at https://www.army.mil/e2/downloads/rv7/acft/acft_scoring_standards.pdf.
The test has 6 events, ignoring the alternate for leg tucks from V3.0 (after our training you will be extremely proficient in leg tucks).
3 Rep Max (RM) Deadlift on Hex Bar; Max 340# for 3 Reps
Standing Power Throw with a 10lb medicine ball; Max 12.5 meters
Hand-Release Push ups (T-Push ups); Max 60 push ups
Sprint Drag Carry; Max finish at or under 1:33
Leg Tucks; Max 20 leg tucks
2-Mile Run; Max 13:30
Let’s break these down and define efficient methods of training for each event. Both specific training for each event and broad training will have carryover for all events, as well as to your overall fitness.
3RM Deadlift
This is a deadlift. To get good at deadlifting, you have to deadlift. This is specificity. Now as a general rule of thumb, if you can deadlift 315# on a straight bar for 5 reps, you will be capable of maxing the 3RM deadlift on a hex-bar. To max, you have to deadlift 3 reps at 340# with a CONTROLLED decent to the floor.
Now for the training:
This can be as simple as following Jim Wendler’s 5/3/1 Program. It’s a 4 week periodized cycle that builds on itself every 4 weeks. A simpler method involves 1x/week training. Every week, build to a heavy triple (80-90% effort), then conduct 3-5 sets of 3 reps. The fourth week take a de-load week and conduct 3-5 sets of 6-8 reps at an effort that leaves 2-3 reps in the tank.
Consistency will be key in training every event. This is no different for the deadlift. Once a month, instead of training with a straight bar use a hex bar to become more comfortable with the lift. Bonus points for training in the same shoes you will take the ACFT in. Specificity rules.
Standing Power Throw
The standing power throw (SPT) is often the event most struggle with to reach the maximum difference. This movement involves the same muscle groups used in kettlebell swings and powercleans. The SPT requires some strength, but is more reliant on good form and explosiveness. This comes from KB Swings, powercleans, even deadlifts. Example methods of training are:
50/40/30/20/10 KB Swings + BF Sit-Ups
Build to heavy double powerclean, then 5x2 powerclean resting as needed.
Heavy med ball throws - this could be a 20-30 pound med ball for sets of 3-5. Practice with the same form you would conduct the SPT with
Form: After developing explosiveness, form is critical. Being able to reach full depth on the “wind-up” at the bottom of the movement, just brushing the elbows with the inside of the knees. Then explode up and release the ball at the peak of the fulcrum.
As shown in this image, the gentleman is extending through the toes, hips, and back as he explodes upward and back to release the ball.
Hand Release Push-Ups
If you are familiar with the APFT, little has changed in the way of training. Having a strong chest, triceps, and shoulders from general strength training will have massive carryover to performing well. Additionally, training specificity will also be critical.
To further break this down, I would do 3 varieties of HR push ups every week until you are testing where you want to be (60+). I’ve found for myself and countless others once you get to the score you’re after, it is very easy to maintain. But to get there you have to put in the work. These simple progressions can be added at the end of any workout and are not extremely taxing:
Day 1: Weighted HR Push-ups: Start with a 25 or 45 pound bumper plate and place it on your back. Start with 2-3 sets of 10-20. Over time, look to build up to 4-5 sets of 15-25 with 45 pounds using strict form.
Day 2: Volume HR Push-Ups: Week 1: 3x sets of 20-25 HR push ups. Week 2: 4-5 sets of 20-25 HR Push ups. Week 3: 4-5x sets of 25-30 HR Push ups. Week 4 de-load week. Then begin building again, ultimately looking to do 4-5 sets of 20-40 HR push-ups in a single session. There is no reason to do more than 150-200 push-ups in a single session.
Day 3: Max Reps Time Cap: Start with 2 min and build to a 5 minute time cap. During this period complete as many push ups as possible. Resting is allowed, going to your knees, etc. The bottom line is to do as many HR push ups with proper form as possible in the allotted time. Increase the time cap by 30 seconds to 1 minute per week.
Sprint Drag Carry
Similar to the SPT, this event requires explosive power and strength, but also speed. This comes from conducting regular interval training such as 10x100m sprint, rest 60 seconds between sprints. Additionally, conducting regular METCONs involving events from the Sprint Drag Carry (SDC) will prove beneficial. An example is: 5 Rounds for time (RFT), 50m shuttle sprint, 50m farmers carry w/ 2x50# KB. Another example is: 10 min AMRAP: 100m sprint, 50m sled drag w/ 90-180#
Leg Tucks
The leg tuck requires core strength but also the ability to maintain a rhythm throughout. Toes to Bar (T2B) are an excellent method of cross-training with heavy crossover. Additionally, having the upper body strength to complete a minimum of 10 strict pull-ups will allow for maximum scores. Training examples are as follows:
10 RFT: 10 T2B + 5 Pull-Ups
20 min E2MOM: 10 Leg Tucks + 8-10 pull ups
For Time: Complete 75 Leg Tucks
2-Mile Run
Nothing has changed here from the APFT except now you will be relatively tired from conduct all of the previous events. It is critical to both have good endurance but also be able to perform well over the maximum for the previous events so you are less drained by the time you reach the 2-Mile Run. Being able to comfortably do a 1:30 on the SDC versus doing an all-out 1:20 will be extremely beneficial. There is no such thing as over-maxing this test. Perform the minimum effort required to max each event, rest, and move on to the next event.
As for training, Being able to run a sub 12:30 2-mile completely fresh will allow for a significant buffer given the exhaustion from events during the ACFT.
Methods of training include:
Intervals: 8x400m run at mile pace, rest 2 min between rounds
Tempo Runs: Run 3-5 miles at a pace that makes your lungs burn, and hold it for the duration
Long Runs: 1x per week, run a distance you consider “long”. The next week run 1 extra mile. Then 2 and so on. You should be able to comfortably run 8-10 miles at an easy pace
Putting it All Together
Let’s look at an example training week:
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DICLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, nutrition plan, or supplement protocol.