Remember that grueling two-mile run in basic training? Things are changing. The Army is updating its physical fitness standards, and this impacts every soldier. This guide will walk you through the new army physical fitness standards, detailing the changes, the reasoning behind them, and what you need to know to prepare. You’ll gain a complete understanding of the updated requirements and strategies for success.
Understanding the New Army Combat Fitness Test
This section dives into the specifics of the new Army Combat Fitness Test (ACFT), explaining each event and providing guidance on training and improvement. The focus is on how the ACFT better reflects the demands of modern combat and the changes in scoring and standards.
The Six Events of the ACFT
- Deadlift: This event measures maximal strength, crucial for lifting heavy equipment and overcoming obstacles. Proper form is paramount to avoid injury, and training should focus on progressive overload to gradually increase weight lifted. A strong deadlift translates directly to real-world combat scenarios, increasing a soldier’s capacity to handle heavy loads in demanding environments. The ACFT assesses the maximum weight lifted in a single repetition.
- Standing Power Throw: This event evaluates explosive power, vital for throwing grenades or other equipment accurately and effectively. The key is developing both power and accuracy through focused training regimens. Practice with a medicine ball or similar weight, focusing on technique and consistent throwing motion. Accuracy and distance are equally important considerations for scoring.
- Hand-Release Push-Up: This measures upper body strength and endurance, critical for tasks requiring repetitive pushing movements. Focus on maintaining proper form throughout the exercise to avoid injury and maximize muscle engagement. Consistent training builds both strength and endurance, leading to improved performance on the ACFT.
- Sprint-Drag-Carry: This evaluates speed, strength, and endurance under pressure. This high-intensity event requires training to improve both cardiovascular fitness and muscular endurance. Practice the complete event, including sprinting, dragging a heavy weight, and carrying kettlebells or similar weights, to effectively prepare. The time taken to complete this event is crucial for scoring.
- Leg Tuck: This measures core strength and endurance, essential for maintaining stability and balance during combat operations. Focus on controlled movements and proper form. Consistent training increases both strength and stamina, leading to higher scores on the ACFT. The number of repetitions is essential for the overall score.
- Two-Mile Run: This measures cardiovascular endurance, fundamental for sustained physical exertion. Developing stamina is crucial, and consistent running training is essential. Practice both speed and endurance to achieve the best possible time. This traditional element remains in the new test, although the overall score is now different.
Changes from the APFT to the ACFT
This section details the key differences between the old Army Physical Fitness Test (APFT) and the new ACFT, explaining why the Army made these changes. We’ll explore how these changes better reflect the demands of modern combat operations and improve overall readiness.
Why the Change?
The shift from the APFT to the ACFT was driven by a need for a test that better reflects the demands of modern soldiering. The APFT, while functional, was criticized for not accurately assessing the physical requirements of contemporary military operations.
- Improved Combat Relevance: The ACFT includes movements directly related to combat tasks, such as lifting, throwing, and carrying heavy objects. This creates a test that directly assesses capabilities relevant to a soldier’s operational role.
- Enhanced Physical Readiness: The ACFT tests a wider range of physical capabilities, including strength, power, endurance, and speed. This comprehensive evaluation provides a more complete picture of a soldier’s physical fitness level.
- Reduced Risk of Injury: While still demanding, the ACFT is designed to reduce the risk of injury compared to the APFT. The emphasis on proper form and functional movements helps prevent injuries caused by improper technique.
Training for the New Army Physical Fitness Standards
This section provides practical advice and training strategies for soldiers preparing for the ACFT. We’ll cover effective training programs, workout routines, and injury prevention strategies.
Developing a Comprehensive Training Plan
A successful training plan involves a combination of strength training, cardiovascular training, and flexibility exercises. A well-structured plan includes progressive overload, sufficient rest and recovery, and attention to proper form to maximize results while minimizing the risk of injury.
- Assess Your Current Fitness Level: Begin by honestly assessing your current fitness level to create a realistic and achievable plan.
- Set Realistic Goals: Set achievable goals for each event, progressing gradually to avoid overtraining and injury. This includes increasing weight in strength training gradually and running longer distances.
- Develop a Balanced Training Program: Your plan must incorporate various exercise modalities to ensure complete physical readiness. Balance strength training with cardio and core workouts for optimal results.
Common Myths About the New Army Physical Fitness Standards
This section debunks common misconceptions about the ACFT, ensuring you have accurate information to prepare effectively.
Debunking Misconceptions
- Myth 1: The ACFT is impossible to pass. While challenging, the ACFT is designed to be achievable with proper training and dedication. Many soldiers successfully pass with proper preparation.
- Myth 2: The ACFT is only about strength. While strength is a component, it also tests speed, power, and endurance. A balanced approach is crucial for success.
- Myth 3: You need expensive equipment to train for the ACFT. While some equipment is helpful, much of the training can be done with minimal equipment, like bodyweight exercises and readily available items.
FAQ
What are the passing scores for the ACFT?
The passing scores for the ACFT vary based on age and gender. Specific score requirements are outlined in official Army regulations and are subject to change. Consult official military publications for the most current information.
How often is the ACFT administered?
The frequency of ACFT administration is typically determined by individual unit requirements and may vary. Soldiers should check with their chain of command for specific testing schedules.
What happens if I fail the ACFT?
Failing the ACFT may result in various consequences, depending on the individual’s circumstances and unit policies. These consequences could range from remedial training to more serious disciplinary actions. Specific policies should be clarified with commanding officers.
Can I use alternative training methods to prepare?
Yes, a variety of training methods can be effective in preparing for the ACFT. The key is to create a comprehensive program that addresses all aspects of the test. CrossFit-style workouts, strength and conditioning programs, and even specialized boot camps can be used effectively, provided they are well-structured and safe.
Are there any resources available to help me prepare?
Yes, the Army provides various resources to help soldiers prepare for the ACFT. These resources may include online training materials, physical training guides, and access to fitness experts. Your unit leadership should be able to provide you with access to these.
What if I have a pre-existing medical condition that affects my ability to perform the ACFT?
Soldiers with pre-existing medical conditions should discuss their situation with their medical provider and chain of command to determine appropriate accommodations or alternative testing procedures. Documentation and medical clearance are crucial in such cases.
How does the ACFT scoring system work?
The ACFT utilizes a point-based system, with different point values assigned to each event. The total score is a sum of points earned in all events. This system enables a more comprehensive assessment of physical capabilities compared to the older pass/fail criteria of the APFT.
Final Thoughts
The new army physical fitness standards, embodied by the ACFT, represent a significant shift toward a more comprehensive and combat-relevant assessment of soldier fitness. By understanding the changes, developing a solid training plan, and dispelling common myths, you can effectively prepare and succeed. Don’t hesitate to utilize the available resources and seek guidance from your unit’s leadership and medical personnel to ensure you are well-prepared for this crucial aspect of your military service.