How to Train for the ACFT: A 4-Week Plan > 공지사항

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The Army Combat Fitness Test (ACFT) has become a cornerstone of physical readiness for soldiers in the U.S. Designed to assess a soldier's physical fitness through a series of events, the ACFT emphasizes strength, endurance, and agility. This case study provides a comprehensive guide on how to reach this benchmark through strategic training, nutrition, and mental preparation. Achieving a maximum score of 600 points is a challenging yet attainable goal for many soldiers.

With its six events—deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, plank, and two-mile run—preparing for the ACFT requires a well-structured training plan. This article outlines a comprehensive 4-week training plan to help you excel in each component of the ACFT. The Army Combat Fitness Test (ACFT) is designed to assess a soldier’s physical fitness and readiness for combat.

Traditionally, these measurements were taken manually using physical tools and calculations, which could lead to errors and inconsistencies. Aircraft height and weight are critical metrics that influence flight dynamics, fuel efficiency, payload capacity, and overall operational safety. With advancements in technology, there was a growing need for a digital solution that could streamline this process and enhance accurac

However, the complexity of scoring each event and the need for accurate calculations posed challenges for soldiers and fitness trainers alike. The acft score chart 2025 Score Chart Calculator was conceived as a solution to these challenges, aiming to simplify the scoring process and enhance the overall fitness assessment experienc The new test was designed to assess a soldier's physical fitness more holistically, focusing on strength, endurance, agility, and coordination. The ACFT was officially implemented in October 2020, replacing the previous Army Physical Fitness Test (APFT).

Take advantage of these tools to enhance your understanding and performance. Utilize Online Resources: The Army provides various resources, including training guides and videos, to help soldiers prepare for the ACFT.

Remember to listen to your body, prioritize recovery, and stay focused on your goals. Training for the ACFT requires dedication, consistency, and a strategic approach. This 4-week plan will help you build the strength, endurance, and skills needed to excel in each event.

The ACFT also includes adjustments for age and gender but aims to standardize performance expectations across the board, thus promoting a more equitable assessment. Gender and Age Adjustments: The APFT included age and gender-based scoring adjustments, which some argued could lead to disparities in fitness assessments.

The ACFT consists of six events: the deadlift, standing power throw, hand-release push-up, sprint-drag-carry, leg tuck, and 2-mile run. Each event is scored based on performance, with specific standards set for different age and gender groups. To achieve a perfect score, soldiers must excel in all six events, showcasing a well-rounded fitness level.

Deadlift: Soldiers lift a barbell from the ground to hip level. The maximum weight is 340 pounds for a perfect score. Hand-Release Push-Up: A variation of the traditional push-up, soldiers must lift their hands off the ground at the bottom of each rep. Standing Power Throw: This event measures explosive power through a weighted throw. Completing it in under 3 minutes and 40 seconds earns maximum points. Sprint-Drag-Carry: This event tests speed and agility through a series of sprints, drags, and carries over a 250-meter course. Leg Tuck: Soldiers must perform a hanging leg tuck, where they lift their knees to their elbows. 2-Mile Run: The final event tests endurance, with a maximum score achieved by completing the run in under 13 minutes and 30 seconds. A score of 20 leg tucks is required for full points. A distance of 12.5 meters is required for maximum points. A score of 60 push-ups is needed for full points.

For soldiers who have previously trained for the APFT and are now transitioning to the ACFT, understanding how to convert their performance is crucial. While there is no direct one-to-one conversion, the following guidelines can help soldiers adapt their training and expectations:

These movements will help build the functional strength and power needed for the test. Practice Functional Movements: Engage in exercises that mimic the ACFT events, such as kettlebell swings, sled drags, and medicine ball throws.

Feedback from users has been overwhelmingly positive, with many highlighting the following benefit Since its launch, the ACFT Score Chart Calculator has had a significant impact on the training and assessment of soldiers.

Training sessions were conducted to familiarize users with the application, and feedback was collected to make necessary adjustments. The tool was eventually made available to the broader aviation community through an online platfor The AHWC was rolled out in phases, starting with a pilot program involving select aviation companies.