The Army Combat Fitness Test- A Four Week Program (Not THE Way, Just A Way)
I've seen many programs online for ACFT preparation. This is just one example backed by proven strength and conditioning principles.
The new Army Combat Fitness Test (ACFT) tries to measure several components of fitness. Fitness components that often compete with one another. My personal opinion is this is an attempt to refine physical training and balance the modern Warfighter. The old push-ups/sit-ups/2 mile often rewarded lighter, endurance minded soldiers, but did not always translate to carrying armor/rucks for long distances. The test isn’t perfect, but it is a step in the right direction. For those that are not in the Army, but are interested in trying the test or this program, the ACFT events are:
3 Rep Max Trap Bar Deadlift (from the low handles)
10 LB MB Scoop Toss
Hand Release Push-Up (2 minute time limit)
Sprint, Drag, Carry (Could be described as a strongman medley)
Plank (For Max time)
2 Mile Run (or an alternate aerobic test for those with a permanent medical profile- bike, rower, swimming, etc)
The plan below is how I’ve previously prepared to take this test on relative short notice. Worth noting, I joined the bionic world about 3 years ago. I had a hip replacement stemming for a hard parachute landing. Running is no longer advised. Due to being part machine, I use several other modalities for conditioning: heavy bag/boxing drills/Sled/KB Complexes/etc. This program allowed me to continue boxing, while focusing a bit more on the test. If you are running the 2 mile I would do some things differently. Other assumptions this plan makes if you were to try it:
1) You’ve been doing sensible programming prior to starting this.
2) You know your maxes for the test events.
3) You have a base of fitness.
4) You have proficient technique in the lifts.
Schedule:
This is a quick build up to the test. Sometimes, somehow, people still “surprise” you that you’re taking an ACFT. In this situation, this format can assist you well. Four weeks is listed, allowing for a deload if needed during the month. If at any point you feel run down, or weights feel oddly heavy, simply lower the volume by about 2/3rds for a week to give yourself a chance to recover. I’ll go over the final week leading up to the test to ensure you feel ready.
Although I wrote this for myself, this is also how I display information for clients: Schedule, lift card, conditioning card. Color coded per a friend/clients recommendation:
Lift 1: “Heavy”
WARM UP: For ideas I suggest reading this article.
BLOCK A: Left hand side you see “Block A”- Start here. To the left of Trap Bar Deadlift is “100” because that is where you would put your 3 rep max. Below “100” you read 60, 70, 75, whatever- that is the percentage of your 3RM. To the right of that percentage is the reps to perform. The other exercise in “block A” is a press variation. Same sets/reps. Weighted Push-ups are great here. Complete this by doing your deadlifts, rest, then do your presses. Not a race…about 2 minutes between exercises. If there is a magical corrective exercise that helps you, complete it during your rest. For me, I have a “Vasso RDL” listed because of my prosthetic hip. This movement is like a pallof press for your lower body. It helps me move better/activate/whatever the current buzzword is for my deadlifts.
BLOCK B: Chest supported row variation. Completed face down on a bench, DB/KBs for load. Superset with 50% your max plank time. If this is too easy, add load like a 25lb or 45lb plate to your back. Notice as the weeks progress the times get longer.
BLOCK C: Set an interval timer. For week one, do 5-10 hand release push-ups as fast as possible. Rest for 30 seconds, repeat 8-10 times. The more fit you are, the closer to 10 reps per set you should be trying to maintain for each set.
Once you shake off the fatigue from the push-ups, feel free to do a couple sets of high rep arm work. You probably don’t need this, but some people always do it. I left it in there even for my own template.
Day 2- Conditioning- Boxing/Sled/Bike
This program gives room for someone to still do their physical hobbies while getting more specific for the test. First, I complete some MB throw practice. Then start conditioning ranging from heavy bag, heavy uphill sled pulls, then end with bike threshold intervals. The sets and reps from the conditioning card are below. Sometimes I combine it all into a complex. Especially if I have more time leading to the test.
For MB Throws, I follow Dan John’s advice: Don’t try to max your max. Do 10ish reps, throw about 80-90% of your best distance, and work on doing it as easy as possible. As you progress work on just adding a little more...little more snap, little more jump, whatever. This is my weakest event. For whatever reason I lost some of that “snap” since I got my new hip. Last ACFT I got 89 points for this. By far my worst event, the only one I did not max or get in the mid 90s.
As I said before, I do not run the 2 mile due to my fake hip. I do the bike test, which is just pass/fail. I wish there was a scale to try to achieve max points (you only get 60, regardless of how fast you pass it) but I am able to smoke this test by simply completing some threshold intervals on a rogue ECHO bike. If you were running the two mile, this day would look more like a track workout.
This is also a good session for some sprint, drag, carry, practice. Sometimes just working on your transitions between movements during the event is helpful, and will shave several seconds off your time.
Day 3: Recovery
Complete a mobility/recovery session like Dan John does here.
Day 4: Lift
This is a light workout to facilitate recovery from the heavy training from day one and the hard conditioning on day two. The volume is low and the weights are light. Each movement should be done with some speed.
Block A: Take whatever load you used on day one for your trap bar deadlift, put 50-60% of it on the trap bar with the high handles up. Hinge down, get tight, and hinge back up from the floor. Then move to the single arm DB incline bench. Work on grounding yourself into the floor as you press the weight.
BLOCK B: Pick a single leg movement. 3 sets of 5. Move to the pull up ladders. Hang for 10 seconds, do a pull up. Jump down, take a breath. Jump back up and hang for 10 seconds, do a pull up, hang for 10 seconds, do a pull up. Jump down, take two breaths, then jump back up and do the same but complete 3 reps.
BLOCK C: I complete exercises my physical therapist prescribed for some shoulder issues I was having at the time. I also do these in my warm up. There is a lot of horizontal pressing in this plan. The exercises listed are probably great for anyone trying to keep their shoulders healthy. Then I superset with planks. Just practice. No load.
CONDITIONING: Tempo intervals. 70% or so effort, lasting 10-20 seconds, full recovery between reps, repeated 10-15 times. I wear a heart rate monitor. When it comes back down to 130-140bpm I repeat the rep.
Day 5: Technique or Cardiac Output/Zone 2
For me, this is where I did some double end bag, footwork drills, etc. Nothing too hard because I want to have a productive session the next day. For those of you who don’t do anything like this, this could be an off day or 20-30 minutes of cardiac output or Zone 2 work.
Day 6: Test Simulation
This where you practice completing an ACFT. Try to do the test exactly how you’ll take it. Same time of day, no music, ect. How much water do you drink? What food do you eat? When do you wake up? Does coffee help or hurt? Work through this now.
Crucial: Follow the rate of perceived exertion listed. In week one, you’re essentially practicing the test at around 70-80% effort. If you come in feeling strong and your max feels light, do your max. If you don’t feel good, get a moderately heavy triple in and move on. As the weeks continue you’ll push load a bit more.
Plan out how you warm up for the deadlift. You have 10 minutes to work up to your 3 rep max.
Below is how I build up to 340. It might different for you. I rest about a minute between the earlier sets, then 2-3 minutes leading up to 340. It is not a terribly heavy load, but with a fake hip I respect a proper warm up:
210 x 3
260 x 3
290 x 1
320 x 1
340 x 3
STAY RELAXED. You’re learning how to pace yourself and you’re cleaning up your technique. Train yourself to be relaxed during the test.
Note: I listed my test maxes. I am old, so those are where I fall on the chart. My logic is to work on hitting those numbers at an RPE of around 8. I want the test day to just feel like a moderate workout.
Week of the Test:
About 4 days out I complete my last heavy lift day. It is low volume, but the last set should be a heavy double. Below it how this can look, reps and percentages listed:
Day two I complete 1 minute threshold intervals on the Bike. Again, low volume, but specific to the test.
The rest of the week is foam rolling, get in the gym, and do a dynamic warm up. Maybe low volume box jumps (2x5) and MB throws after the warm up. Just get in, break a sweat, and get out. Twenty to thirty minutes, tops. This week get plenty of sleep, drink water, and keep your diet tight. The idea here is to show up feeling recovered and confident for your test. Every time I have followed this protocol, the bar feels incredibly light when I started the warm up.
This is not THE way…it is A way.
If there are any specific questions feel free to reach out or comment below.
For custom individual/group programming or facility design, please see below:
