Army Combat Fitness Test: Strategies for Success, Event Breakdown, and Training Tips

How to Do Good on ACFT?

To excel on the Army Combat Fitness Test (ACFT), a comprehensive and periodized training approach is essential, focusing on the specific demands of each of the six events through targeted strength, power, endurance, and agility development, alongside meticulous attention to technique, nutrition, and recovery.

Understanding the ACFT Events

The Army Combat Fitness Test (ACFT) is a comprehensive physical assessment designed to evaluate soldiers' physical readiness for combat-related tasks. It comprises six distinct events, each testing a different facet of fitness:

• 3-Repetition Maximum Deadlift (MDL): Measures muscular strength and power, specifically targeting the posterior chain (glutes, hamstrings, lower back).
• Standing Power Throw (SPT): Assesses explosive power and coordination, primarily engaging the legs, hips, and core to propel a 10-pound medicine ball overhead and backward.
• Hand-Release Push-Up (HRP): Evaluates muscular endurance of the chest, shoulders, and triceps, along with core stability, through repetitive push-ups with a full hand release at the bottom.
• Sprint-Drag-Carry (SDC): A challenging event testing anaerobic capacity, agility, speed, and muscular endurance through a series of sprints, sled drags, and kettlebell carries.
• Leg Tuck (LT): Measures grip strength, core strength, and upper body pulling power as the individual hangs from a bar and brings knees to elbows.
• 2-Mile Run (2MR): Assesses aerobic endurance and cardiovascular fitness.

Foundational Principles for ACFT Success

Achieving a high score on the ACFT requires more than just general fitness; it demands a strategic, scientific approach grounded in exercise physiology.

• Specificity of Training: Your training should directly mimic the movements, energy systems, and muscular demands of each ACFT event. If you want to improve your deadlift, you must deadlift. If you want to run faster, you must run.
• Progressive Overload: To continually improve, you must gradually increase the stress placed on your body over time. This can mean lifting heavier weights, performing more repetitions, increasing training volume, or reducing rest times.
• Periodization: Structure your training into phases (e.g., general preparation, specific preparation, peak/taper) to optimize adaptation, prevent overtraining, and ensure you are at your best on test day.
• Technique Mastery: Correct form is paramount not only for maximizing performance but also for preventing injury. Poor technique will limit your potential and increase injury risk.
• Recovery and Nutrition: Adequate sleep, proper hydration, and a balanced diet rich in macronutrients and micronutrients are non-negotiable for muscle repair, energy replenishment, and overall adaptation.

Event-Specific Training Strategies

Tailoring your training to each ACFT event is crucial for maximizing your score.

3-Repetition Maximum Deadlift (MDL)

• Technique Focus: Emphasize a strong hip hinge, neutral spine, and engaging the lats to keep the bar close. Practice bracing your core effectively.
• Training Methods:
  • Heavy Deadlifts: Incorporate 1-5 repetition sets with challenging weights.
  • Accessory Lifts: Romanian Deadlifts (RDLs), good mornings, hip thrusts, and back extensions strengthen the posterior chain.
  • Grip Strength: Use farmer's carries, plate pinches, and static bar holds.
  • Core Stability: Planks, anti-rotation exercises, and loaded carries.

Standing Power Throw (SPT)

• Technique Focus: Focus on a powerful squat, explosive hip extension (triple extension), and a strong upward and backward throw. The movement should originate from the legs and hips, not just the arms.
• Training Methods:
  • Medicine Ball Throws: Practice the actual SPT movement with varying weights. Include overhead slams, rotational throws, and chest passes.
  • Olympic Lift Variations: Power cleans, snatches, and high pulls develop explosive hip extension.
  • Plyometrics: Box jumps, broad jumps, and squat jumps enhance lower body power.
  • Squat and Deadlift Variations: Build foundational strength for the explosive drive.

Hand-Release Push-Up (HRP)

• Technique Focus: Maintain a rigid plank position throughout, ensure full chest-to-ground contact, and fully extend arms at the top. The hand release confirms full range of motion.
• Training Methods:
  • Push-Up Progressions: Start with elevated push-ups if needed, progress to standard push-ups, then HRPs.
  • Volume Training: Accumulate a high number of push-ups through sets and reps, varying rest times.
  • Accessory Lifts: Bench press, dumbbell press, overhead press, and triceps extensions build upper body pushing strength.
  • Core Strength: Planks, anti-rotation presses, and hollow body holds improve full-body rigidity.

Sprint-Drag-Carry (SDC)

• Technique Focus: This event demands quick transitions, maximal sprint speed, efficient sled dragging (low center of gravity, powerful leg drive), and stable kettlebell carries (strong core, upright posture).
• Training Methods:
  • Interval Training: High-intensity intervals mimicking the event's duration and work-to-rest ratios.
  • Sled Drags and Pushes: Practice with progressively heavier loads over short distances.
  • Carries: Farmer's carries, suitcase carries, and overhead carries with kettlebells or dumbbells to build grip, core, and trap strength.
  • Agility Drills: Shuttle runs, cone drills, and T-drills improve change-of-direction speed.
  • Sprint Work: Short, maximal effort sprints.

Leg Tuck (LT)

• Technique Focus: Initiate the movement by engaging the lats and compressing the core, bringing the knees to the elbows. Avoid kipping or swinging excessively.
• Training Methods:
  • Grip Strength: Dead hangs, active hangs, farmer's carries, and towel hangs.
  • Pulling Strength: Pull-ups, chin-ups, inverted rows, and lat pulldowns.
  • Core Compression: Hanging knee raises, hanging leg raises, ab rollouts, and hollow body holds.
  • Scapular Control: Practice engaging the lats and depressing the scapulae.

2-Mile Run (2MR)

• Technique Focus: Focus on efficient running form (midfoot strike, relaxed shoulders, slight forward lean), proper pacing, and controlled breathing.
• Training Methods:
  • Interval Training: Short, fast bursts with recovery periods (e.g., 400m repeats, 800m repeats) to improve speed and VO2 max.
  • Tempo Runs: Sustained runs at a comfortably hard pace (e.g., 20-30 minutes) to improve lactate threshold.
  • Long Slow Distance (LSD): Longer, easier runs (e.g., 3-5 miles) to build aerobic base.
  • Cross-Training: Cycling, swimming, or elliptical can build cardiovascular fitness with less impact.
  • Strength Training: Incorporate squats, lunges, and plyometrics to improve running economy.

Holistic Preparation for Optimal Performance

Beyond event-specific drills, overall well-being significantly impacts ACFT performance.

• Warm-up and Cool-down: Always begin with a dynamic warm-up to prepare muscles and joints, and finish with a static cool-down to aid recovery and flexibility.
• Nutrition and Hydration: Fuel your body with complex carbohydrates for energy, lean protein for muscle repair, and healthy fats. Stay well-hydrated, especially in the days leading up to the test.
• Recovery and Sleep: Aim for 7-9 hours of quality sleep per night. Incorporate active recovery (light walks, stretching) and passive recovery (massage, foam rolling) to manage fatigue.
• Mental Toughness: Visualize success, practice positive self-talk, and develop strategies for pushing through discomfort during the more challenging events.
• Practice the ACFT: Periodically conduct full or partial ACFT simulations to get accustomed to the transitions, pacing, and overall demands of the test.

Common Mistakes to Avoid

• Over-Training: Pushing too hard without adequate rest leads to diminished performance, increased injury risk, and burnout.
• Neglecting Weaknesses: Focus on improving your lowest-scoring events, not just doing what you're good at.
• Poor Nutrition and Hydration: Suboptimal fueling will severely limit your energy and recovery capacity.
• Skipping Warm-ups and Cool-downs: Increases injury risk and hinders recovery.
• Ignoring Technique: Improper form not only reduces efficiency but also makes you susceptible to injury.
• Cramming: Trying to get fit in the last few weeks before the test is ineffective and dangerous. Consistent, long-term training yields the best results.

Putting It All Together: Structuring Your Training

A well-rounded ACFT training plan should integrate all components across the week. For example:

• Strength Days (2-3x/week): Focus on deadlifts, squats, presses, and pulls, incorporating explosive movements like medicine ball throws or power cleans.
• Endurance/Cardio Days (2-3x/week): Include interval running, tempo runs, and long slow distance runs.
• Event-Specific Drills (1-2x/week): Dedicate sessions to practicing HRPs, LTs, and SDC components, often integrated with strength or cardio.
• Active Recovery/Mobility (1-2x/week): Light cardio, stretching, foam rolling, and mobility work.

Ensure adequate rest days and plan for a taper period (reducing volume and intensity) in the week leading up to your ACFT to allow for full recovery and peak performance.

Conclusion

Excelling on the ACFT is a testament to comprehensive physical readiness, demanding a strategic and disciplined approach. By understanding the specific requirements of each event, implementing targeted training strategies, prioritizing technique, and adhering to fundamental principles of exercise science, you can significantly enhance your performance. Consistency, patience, and a holistic focus on training, nutrition, and recovery are your strongest allies in achieving your best possible ACFT score.