By Rob Shaul
The ARMY COMBAT FITNESS TEST (ACFT) is a 6-event fitness assessment that will be implemented to replace the current APFT in 2020. All Soldiers will be required to take the new gender- and age-neutral test.
This plan is specifically designed for the new ACFT requirements and should be completed 7 weeks directly before your scheduled ACFT.
The ACFT includes the following events:
- 3RM Dead Lift (3 Repetition Maximum)
- Standing Power Throw
- Max Hand Release Push Ups in 2 Minutes
- Sprint-Drag-Carry for Time
- Max Leg Tuck in 2 Minutes
- 2 Mile Run for Time
Please click HERE for an official US Army Video describing the ACFT and it’s events.
Please note that thus far the US Army has not released the official ACFT scoring or scoring methodology that we could find.
This training deploys the ACFT on Mondays of Weeks 1, 4 and 6, and uses your latest ACFT event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.
Below is how this training program trains the specific events in the ACFT:
- Monday: Weeks 1, 4, 6: ACFT; Weeks 2-3 and 5-6: Dead Lifts, Hand Release Push Ups, Leg Tucks
- Tuesday: Run Intervals (800m)
- Wednesday: Push-Ups, Sit-Ups,
- Thursday: Run Intervals (1 Mile)
- Friday: Push-Ups, Sit-Ups, Easy Distance Run (4-6 miles)
- Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
- Running area (track or other) with known 800m and 1-mile distances.
- 10# and 20 or 25# Medicine Balls
- Dragging sled and 90# of loading
- 2x 45# Kettlebells or dumbbells
- Pull Up Bar
- Bar and plates for deadlifts
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click Sample Training HERE to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time