What is ACFT? A Comprehensive Overview

Evolving Combat Readiness

Let's get a closer look at the Army Combat Fitness Test (ACFT), the new standard in military fitness that's shaking things up more than the old Army Physical Fitness Test (APFT) ever did. This isn't just a fitness test; it's a complete reimagining of what it means to be combat-ready.

The ACFT was first introduced following observations from the Iraq War and War in Afghanistan, where a significant number of battlefield evacuations were due to musculoskeletal injuries rather than combat injuries. This highlighted a need for a fitness test that more accurately measures a soldier's combat readiness. The ACFT also addresses concerns about the declining health and fitness standards among incoming recruits, which was becoming a significant issue for the Army.

The test comprises six events: the Three Repetition Maximum Deadlift, Standing Power Throw, Hand Release Push-Up, Sprint-Drag-Carry, Plank, and Two Mile Run. These events collectively assess various physical domains crucial for combat readiness, including muscular strength, endurance, cardiovascular endurance, explosive power, and agility. The ACFT is designed to be more rigorous and inclusive, providing a balanced assessment of a soldier's overall physical capabilities.

In this blog post, we will delve into each of these six events, explaining their significance, the skills they test, and the requirements for success. Whether you're a military enthusiast, a serving soldier, or someone interested in military fitness, this guide will provide a comprehensive understanding of what it takes to excel in the ACFT.

#1. The 3-Repetition Maximum Deadlift: Testing Raw Strength

The 3-Repetition Maximum Deadlift (MDL) is a critical component of the Army Combat Fitness Test (ACFT), designed to assess a soldier's absolute strength, particularly in the lower body, grip, and back. This event is not only a measure of raw power but also simulates real-world scenarios where soldiers might need to lift and move heavy objects, such as equipment or injured comrades, in demanding operational environments.

Goal of the Event

The MDL aims to test a soldier's muscular strength under conditions that mimic combat tasks. Lifting heavy, near-maximal loads for a few repetitions contributes to developing absolute strength, crucial for the physical demands soldiers face.

Required Equipment

• A 60-pound hex bar (trap bar) and weight plates.
• The weight range for the deadlift is 120 to 340 pounds.

Importance in Combat Readiness

The MDL is crucial in assessing a soldier's ability to perform tasks that involve lifting and carrying heavy loads, such as ammunition boxes, supplies, or even injured comrades. This event simulates real-world military situations where strength to lift or move heavy objects can be vital. The focus on lower body strength ensures soldiers are prepared for these physical demands, contributing to overall combat readiness.

#2. The Standing Power Throw: Assessing Explosive Power

The Standing Power Throw (SPT) is the second event in the Army Combat Fitness Test (ACFT) and is designed to evaluate a soldier's explosive power and ability.

Goal of the Event

The main objective of the SPT is to assess a soldier's capacity for explosive movements, a critical skill in various military situations. The event involves the soldier throwing a 10-pound medicine ball over their head and behind them as far as possible, without crossing the designated throw line. This tests the soldier's ability to generate power in a quick and effective manner.

Required Equipment

• A 10-pound medicine ball
• A marked lane with a designated throw line for the throw

Importance in Combat Readiness

Explosive power, as demonstrated in the SPT, is vital for numerous combat-related tasks. It reflects a soldier's ability to:

• Lift themselves or others over obstacles or barriers
• Leap across uneven terrain or over barriers quickly
• Rapidly maneuver heavy equipment
• Exert force rapidly in close combat situations

The SPT is a crucial component of the ACFT, helping assess and ensure soldiers are physically prepared and able to respond effectively in combat scenarios. The focus on explosive power mirrors the physical demands soldiers might face in the field, making this event an integral part of assessing overall combat readiness.

Scoring

The scoring for the SPT depends on the distance the medicine ball is thrown, with different minimum and maximum distances established for soldiers based on their age and gender. For instance, male soldiers aged 17-21 need to throw the ball a minimum of 6.0 meters to score 60 points and a maximum of 12.6 meters for 100 points. Female soldiers in the same age group need to throw 3.9 meters for 60 points and 8.4 meters for the full 100 points

#3. Hand-Release Push-Ups: Upper Body Endurance

The Hand-Release Push-Up (HRP) is a unique variation of the traditional push-up and forms an integral part of the Army Combat Fitness Test (ACFT). This event specifically focuses on testing a soldier's upper-body muscular endurance.

Goal of the Event

The primary aim of the HRP is to assess a soldier's upper-body strength and endurance. Unlike the traditional push-up, the HRP involves a full range of motion and incorporates a "hand release" component that emphasizes proper form and full extension of the upper body. This variation challenges the soldier's ability to repeatedly exert force using their upper body muscles.

Required Equipment

• No specific equipment is required for the Hand-Release Push-Up.

Importance in Combat Readiness

Upper body strength and endurance are crucial in various military operations. The ability to perform tasks such as pushing heavy objects, moving barriers, or rapidly changing positions on the battlefield highlights the significance of this fitness aspect. The HRP is designed to mimic such combat situations, requiring soldiers to demonstrate sustained and repetitive pushing abilities that are fundamental in combat tasks.

Scoring

In terms of scoring, soldiers are required to perform as many hand release push-ups as possible within a 2-minute timeframe. The scoring system is based on the total number of correctly executed push-ups, with different minimum and maximum requirements established for various age and gender groups. For instance, male soldiers aged 17-21 need to complete at least 10 push-ups for the minimum score and 57 for the maximum score. Female soldiers in the same age group need 10 push-ups for the minimum score and 53 for the maximum.

#4. Sprint-Drag-Carry: A Test of Versatile Fitness

The Sprint-Drag-Carry (SDC) is the fourth event in the Army Combat Fitness Test (ACFT) and is designed to assess a soldier's agility, strength, endurance, and anaerobic capacity.

Goal of the Event

The SDC event evaluates a soldier's ability to perform various physically demanding tasks in a short amount of time. It simulates the quick and intense actions that may be required in combat scenarios, such as rapidly covering ground while carrying or dragging heavy loads, or quickly building a fighting position.

Required Equipment

• Lane Lines to mark 25-meter (82 ft) lanes.
• Cones to indicate the start, turn-around, and finish points.
• A Stopwatch for timing the event.
• A 90-pound (40 kg) sled for the dragging component.
• Two 40-pound (18 kg) kettlebells for the carry portion.

Importance in Combat Readiness

The SDC is vital in assessing the physical capabilities that are crucial in various military scenarios. This includes quickly reacting to direct or indirect fire, building fighting positions, extracting casualties, and transporting ammunition. The varied nature of the SDC's components – sprinting, dragging, lateral movements, carrying weights, and final sprint – ensures a comprehensive evaluation of a soldier's functional fitness and their ability to handle diverse combat tasks.

Scoring

In terms of scoring, soldiers are timed on their ability to complete all components of the SDC, with specific minimum and maximum times set based on age and gender. For example, male soldiers aged 17-21 are required to complete the SDC in a maximum time of 1:29 for 100 points and a minimum time of 2:28 for 60 points. Female soldiers in the same age group need to complete it in a maximum time of 1:55 for 100 points and a minimum time of 3:15 for 60 points. The test is stringent, and failing to meet the minimum time requirements in any component results in failing the entire SDC event

#5. Leg Tuck or Plank: Core Strength Assessment

The Leg Tuck (LTK) and Plank events in the Army Combat Fitness Test (ACFT) are designed to assess the core strength and endurance of soldiers. These exercises have become crucial components in determining a soldier's overall physical fitness, particularly in the context of core muscular endurance.

Goal of the Event

• Leg Tuck (LTK): The goal here is to evaluate a soldier's ability to use upper body strength in combination with core strength to lift their lower body towards their upper body.
• Plank: This event tests a soldier's endurance in maintaining a plank position, focusing purely on core strength.

Required Equipment

• For the Leg Tuck: A pull-up bar is required.
• For the Plank: No equipment is needed.

Importance in Combat Readiness

Core strength is essential in the military for various reasons. It aids in the protection of the lower back during heavy lifting and provides stability during movements that are common in military tasks. Core strength and endurance are critical for tasks like traversing obstacles, maintaining stability in uneven terrain, carrying loads, and in the overall prevention of injuries. The Leg Tuck and Plank events ensure that soldiers possess the necessary core strength and endurance to perform these tasks effectively.

Scoring

The ACFT has evolved over time, and now soldiers can choose between the Leg Tuck or the Plank for their core strength assessment. The Plank was introduced as it focuses almost entirely on core strength without requiring additional grip strength, making it a more inclusive measure of core fitness. Soldiers are evaluated by how long they can hold the proper plank position, with the scoring system determining the duration the soldier can maintain the position without breaking form. The minimum time to pass the plank test for both male and female soldiers is 1 minute and 30 seconds, and the maximum time for the highest score is 3 minutes and 40 seconds.

#6. The Two-Mile Run: Endurance and Stamina

The Two-Mile Run is the final event of the Army Combat Fitness Test (ACFT), serving as a fundamental assessment of a soldier's aerobic endurance and stamina.

Goal of the Event

The primary objective of the Two-Mile Run is to test a soldier's cardiovascular endurance. This is an essential aspect of physical fitness for military personnel, as it reflects their ability to perform prolonged physical activity, which is a common requirement in various military operations.

Required Equipment

• No specific equipment is needed for the Two-Mile Run.
• Appropriate running gear, including suitable footwear, is recommended for the best performance.

Importance in Combat Readiness

Cardiovascular fitness is critical in the military, where soldiers may need to sustain high levels of physical activity for extended periods. Whether it involves long-distance ruck marches, rapid ground movements, or continuous operational tasks, the ability to maintain a high endurance level is vital. The Two-Mile Run in the ACFT is designed to mirror these demands, ensuring that soldiers possess the necessary stamina and aerobic capacity required for effective combat readiness and overall health.

Scoring

In terms of performance and scoring, the Two-Mile Run standards are set based on age and gender. For example, for male soldiers aged 17-21, the maximum score (100 points) is achieved with a run time of 13:22 minutes, and the minimum score (60 points) requires a completion within 22:00 minutes. Female soldiers in the same age group can score a maximum of 100 points with a time of 15:29 minutes and need to complete the run within 22:00 minutes to pass. The ACFT standards for this event are challenging yet achievable, indicating that soldiers meeting or exceeding these standards are well-prepared for the physical demands of combat.

Conclusion

The Army Combat Fitness Test (ACFT) is an essential measure of a soldier's physical readiness and capability in the military context. Each of the six events plays a critical role in assessing various aspects of a soldier's physical fitness.

• The 3-Repetition Maximum Deadlift focuses on lower body and back strength, using a hex bar and weight plates.
• The Standing Power Throw tests explosive strength, requiring a 10-pound medicine ball.
• Hand-Release Push-Ups measure upper body endurance with no equipment needed.
• The Sprint-Drag-Carry evaluates agility, strength, and endurance, involving a 90-pound sled and two 40-pound kettlebells.
• Leg Tuck/Plank assesses core muscular endurance, with a pull-up bar required for the Leg Tuck and no equipment for the Plank.
• Lastly, the Two-Mile Run highlights cardiovascular endurance, needing appropriate running gear.

Each event is not just a test of physical prowess but a crucial element of combat readiness, ensuring soldiers are well-prepared for the physical challenges of military operations. Understanding the goals and equipment required for each event allows for more focused and effective preparation.

For those looking to improve their performance in the ACFT, consider exploring resources that offer comprehensive training strategies tailored to the ACFT. These might include workout plans, dietary advice, and specific exercises to enhance performance in each event. Additionally, maintaining a balanced approach to fitness that incorporates both strength and endurance training can be beneficial.

Remember, the journey to mastering the ACFT is not just about achieving a high score but about building the resilience, strength, and endurance that make a soldier combat-ready. It's a testament to your commitment to personal fitness and your dedication to serving at your best. So, take this challenge as an opportunity to push your limits, forge your fitness, and embody the pinnacle of military performance.