The US Army Combat Fitness Test (ACFT) has been a key standard for measuring soldiers' physical fitness and combat readiness since its introduction. It replaced the old Army Physical Fitness Test (APFT) to more accurately assess soldiers' physical capabilities in modern warfare. For those planning to take the ACFT in 2025, a thorough understanding of the test content and the development of a scientific preparation strategy are crucial.
This comprehensive guide will walk you through all six ACFT events, provide detailed training strategies, and share expert tips to help you excel in your Army Combat Fitness Test.
ACFT Test Events Analysis
The ACFT consists of six events designed to test different aspects of physical fitness that are essential for military operations. Let's examine each event in detail:
1. 3-Repetition Maximum Deadlift
Test Purpose: Primarily assesses a soldier's absolute strength in the lower body, grip, and back, simulating scenarios of lifting heavy objects (such as equipment or injured comrades) in combat environments.
Required Equipment: A 60-pound hex bar (trap bar) and weight plates, with the deadlift weight ranging from 120 to 340 pounds.
Focus on enhancing lower body and back muscle strength through regular deadlift training with varying weights, gradually increasing the load. For example, start with lighter weights, perform 5-8 repetitions per set, train 2-3 times a week, and as strength improves, gradually increase the weight while reducing the number of repetitions per set. Meanwhile, pay attention to maintaining correct movement postures to avoid injuries.
2. Standing Power Throw
Test Purpose: Evaluates a soldier's explosive power, requiring the soldier to throw a 10-pound medicine ball as far as possible over their head and behind them without crossing the designated throw line.
Required Equipment: A 10-pound medicine ball and a marked throwing area with a throw line.
Conduct explosive strength training, such as squat jumps and frog jumps, 2-3 times a week. Additionally, combine with specific medicine ball throwing training, improving throwing distance by adjusting the throwing angle and force application sequence. You can perform 10-15 sets of throwing exercises in each training session, with 1-2 minutes of rest between sets.
3. Hand-Release Push-Ups
Test Purpose: Assesses a soldier's upper-body muscular endurance. Compared to traditional push-ups, hand-release push-ups increase the difficulty and range of motion, emphasizing full extension of the upper body.
Required Equipment: No special equipment needed.
Develop a progressive training plan, starting with standard push-ups and gradually increasing training intensity. For example, increase the number of training sessions by 1-2 times a week, perform 3-4 sets each time, and do as many repetitions as possible until muscle failure in each set. Meanwhile, you can perform variant trainings such as narrow-grip push-ups and clapping push-ups to further enhance upper-body strength and endurance.
4. Sprint-Drag-Carry
Test Purpose: Comprehensively tests a soldier's agility, strength, endurance, and anaerobic capacity, simulating emergency tasks on the battlefield such as rapid movement and carrying heavy loads.
Required Equipment: 25-meter (82 ft) lane markers, cones indicating start, turn-around, and finish points, a stopwatch, a 90-pound (40 kg) sled, and two 40-pound (18 kg) kettlebells.
Conduct diverse training, including short sprint training (such as 30-50 meter sprints, 8-10 sets per training session), sled dragging training (gradually increasing dragging distance and weight), kettlebell carrying training (simulating the carrying action in the test), and circuit training combining these actions. Train 2-3 times a week, with each training session lasting 30-45 minutes.
5. Leg Tuck or Plank
Test Purpose: The leg tuck mainly assesses a soldier's ability to lift the lower body using a combination of upper-body and core strength; the plank focuses on testing core muscular endurance.
Required Equipment: A pull-up bar is needed for the leg tuck, and no equipment is required for the plank.
For the leg tuck, perform assisted pull-up training to enhance grip and upper-body strength, and conduct core training such as lying leg raises and hanging leg raises 2-3 times a week, with 3-4 sets per training session and 8-12 repetitions per set. For the plank, gradually extend the holding time, starting from 30 seconds each time, increasing by 10-15 seconds every week, and perform variant trainings such as side planks to strengthen core muscles.
6. Two-Mile Run
Test Purpose: Examines a soldier's aerobic endurance, reflecting their performance in long-term physical activities, which is crucial in military operations.
Required Equipment: Suitable running gear (such as running shoes).
Develop a reasonable running plan, such as conducting 3-4 long-distance running trainings per week, gradually increasing running distance and speed. You can start with jogging, lasting 20-30 minutes each time, and as endurance improves, gradually speed up and extend the time. Meanwhile, intersperse interval running training (such as sprinting 400 meters, jogging 200 meters, repeating 8-10 sets) to improve cardiopulmonary function and running speed.
Comprehensive Training Strategies
Essential Training Principles
- Develop a Personalized Training Plan: Based on your own physical fitness and weaknesses in each test event, develop a personalized training plan. For example, if you are weak in the deadlift event, you can appropriately increase the frequency and intensity of deadlift training; if your two-mile run performance is unsatisfactory, increase the proportion of aerobic training.
- Arrange Training Time Reasonably: Ensure sufficient training time each week, distribute the training of each event to avoid excessive concentration of training leading to fatigue and injury. For example, you can assign different test events to different training days, conduct 2-3 events per training day, and each event training lasts 20-30 minutes.
- Coordinate Diet and Rest: Maintain a balanced diet, intake sufficient protein (such as chicken breast, fish, beans), carbohydrates (such as whole wheat bread, oats), and healthy fats (such as olive oil, nuts) to provide sufficient energy for training. Meanwhile, ensure 7-8 hours of high-quality sleep every day to help the body recover and muscles grow.
- Conduct Regular Mock Tests: Perform an ACFT mock test every 2-3 weeks according to the standards and procedures of the official test, timely identify problems in training and adjust the training plan. Through mock tests, familiarize yourself with the test process and rhythm, and improve your psychological and physical adaptability to the official test.
Important Notes & Safety
During training, strictly follow correct action specifications, use appropriate equipment and venues, and avoid injuries caused by incorrect actions or improper use of equipment. If you feel unwell or get injured, stop training immediately and seek professional medical help.
The ACFT test is not only a test of physical fitness but also a challenge to psychological quality. Maintain a positive attitude, believe in your training results, and avoid excessive tension or anxiety affecting test performance. You can relieve tension before the test through deep breathing and positive self-suggestion.
Pay attention to the latest developments and training skills of the ACFT test, communicate experiences with other test takers, and share training insights and success stories. You can join relevant training communities or forums to obtain more training resources and information.
Conclusion
Success in the 2025 ACFT requires a comprehensive approach that combines proper training techniques, consistent practice, and mental preparation. By understanding each test event, implementing targeted training strategies, and maintaining a disciplined approach to fitness, you can achieve excellent results on your Army Combat Fitness Test.
Remember that preparation is key, and consistency in your training will yield the best results. Use our ACFT Calculator to track your progress and see how your performance in each event contributes to your overall ACFT score. For additional training resources and detailed guides for specific events, explore our comprehensive training resources.
Stay dedicated to your training, listen to your body, prioritize safety, and approach the test with confidence. Your commitment to preparation will be reflected in your ACFT performance and overall military readiness.