ACFT For Dummies

The best standalone resource for the Army Combat Fitness Test

As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job.

Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include:

• An overview of the test, including how it fits into your army role

• How the test is administered (location, equipment, etc.)

• Instructions on how to perform each of the six events

• How the ACFT is scored

• Training for the ACFT on your own time

• The importance of recovery, including essential stretches

• How to build your own workout routine

• Videos for each of the six events with tips for how to train for them

The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights.

Autorentext

Angie Papple Johnston joined the United States Army in 2006, preparing to tackle chemical weapons as a Chemical, Biological, Radiological, and Nuclear Specialist. She is also a certified group fitness trainer.

Zusammenfassung

The best standalone resource for the Army Combat Fitness Test

As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job.

Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include:

• An overview of the test, including how it fits into your army role
• How the test is administered (location, equipment, etc.)
• Instructions on how to perform each of the six events
• How the ACFT is scored
• Training for the ACFT on your own time
• The importance of recovery, including essential stretches
• How to build your own workout routine
• Videos for each of the six events with tips for how to train for them
  The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights.

Inhalt

Introduction 1

About This Book 1

Foolish Assumptions 2

Icons Used in This Book 2

Beyond the Book 3

Where to Go from Here 3

Part 1: Getting to Know the ACFT 5

Chapter 1: Army Physical Fitness: The Cornerstone of Combat Readiness 7

Saying Goodbye to the Old APFT 8

Sculpting a Fit and Lethal Force 8

Picking Up Performance Basics 10

Range of motion and flexibility 11

Balance 11

Agility 12

Explosive power 12

Muscular strength and endurance 12

Aerobic exercise for cardiovascular endurance 13

Anaerobic exercise for short-term muscle strength 14

PRT: Love it or Hate it, It's Here to Stay 14

Understanding How the ACFT Fits into Your Army Role 15

Making the grade 15

Training on your own time and helping your team 16

The Army Performance Triad 16

Chapter 2: Getting an Overview of the ACFT 17

Reading Up on the Army's Resources and Requirements for the ACFT 18

Checking out Army regs and training resources 18

Surveying site and equipment requirements 18

Getting used to gender- and age-neutral scoring requirements 19

Diagnostic ACFTs versus record ACFTs: Pinning down test frequency 19

Breaking Down the Six Events and Their Scoring 20

The Preparation Drill 22

3 Repetition Maximum Deadlift 23

Standing Power Throw 25

Hand Release Push-Up Arm Extension 28

Sprint-Drag-Carry 30

Leg Tuck 33

Two-Mile Run 36

The Recovery Drill 37

Biking, Rowing, or Swimming Your Way through the Alternate Events 37

Bike 38

Row 38

Swim 39

Chapter 3: Understanding How the Army Administers the ACFT 41

Counting Down the Minutes 42

Doing Your Homework before the Test 43

Having the Right Tools for the Job: Required Equipment 43

Looking at Helpful Test-Day Details 46

Equipment on the lanes 47

Soldier testing order 47

Card-carrying ACFT-takers: Scorecards 47

Stylin' and profilin': What you can't use during the ACFT 48

Making the Grade to Score the ACFT 48

Level I ACFT graders 48

Level II ACFT graders 49

Level III ACFT grader-instructors 49

Chapter 4: Breaking Down ACFT Instructions and Scoring 51

Following the Rules: The Official ACFT Instructions 52

Lifting with your legs: 3 Repetition Maximum Deadlift instructions 52

Trying MDL tips and techniques 53

Watching for trouble spots on the MDL 53

Exercising explosive power: Standing Power Throw instructions 55

Surveying SPT tips and techniques 55

Watching for trouble spots on the SPT 56

Letting it go: Hand Release Push-up Arm Extension instructions 56

Harping on HRP tips and techniques 57

Watching for trouble spots on the HRP 59

Showing your combat moves: Sprint-Drag-Carry instructions 59

Sorting out SDC tips and techniques 60

Watching for trouble spots on the SDC 61

Considering core strength: Leg Tuck instructions 62

Looking for LTK tips and techniques 63

Watching for trouble spots on the LTK 64

Welcoming an old friend: Two-Mile Run instructions 65

Marking 2MR tips and techniques 65

Watching for trouble spots on the 2MR 66

Addressing the ACFT's Scoring Scale 66

Perusing Physical Demand Categories 66

Weighing your score on the scale 74

Tallying up your score on the new ACFT scorecard 75

Accounting for the ACFT MOD 77

Sailing through the 5,000-Meter Row 77

Braking for the 15,000-Meter Bike 77

Soaking up the 1,000-Meter Swim 78 Taking Another ...