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10-Week Army Combat Fitness Test (ACFT) Plan

Published

4 years ago

January 11, 2021

Paul

Army Combat Fitness Test (ACFT) Plan

You will be in for a rude shock if you still think combat fitness training is all about climbing hills with sandbags strapped to your back. Things changed since everyone else changed tune and started focusing on strength, stamina, and speed. The new Army Combat Fitness Test (ACFT) is not for the faint-hearted. You don’t stand a chance unless you are well prepared for it. Before attending regular barracks training, you must prepare yourself physically and psychologically. Our 10-week AFCT plan is all you need to be on par with or even better than your comrades.

We will not lie to you with empty motivation; ACFT is all about hard work; there is no shortcut. That is why we must always appreciate our armed forces; they put a lot of effort into their training and real-time combat operations. Surprisingly, army combat fitness tests last a little over half an hour. However, many intense exercises take place within that period. The test happens in 6 parts over 8 – 12 weeks. The pieces of training take place in no particular order.

Related Article:: 5 Fitness Tips While Gyms Are Closed

Army Combat Fitness Test Order of Events

Test 1: Trap Bar Deadlift 3-Rep Max

The test usually competes with a hex bar, otherwise called a trap bar. Each trainee has 10 minutes to warm up on the deadlift before lifting it on a 3-prep max. The 10 minutes period allows you to increase the load and prepare to lift it. When the ACFT begins, you cannot raise the bar and drop it; you hold it there until the set is over. If you can’t reach the end, you have failed the test. You are also required to kiss the ground between reps. After about 5 minutes of doing the deadlift test, you will have about 2 minutes to catch your breath before moving to the next test.

Test 2: Standing Power Throw

It involves throwing a medicine ball to a target behind you. You will start with a 10-lb. ball in hand. The next step is to perform a kettlebell swing before tossing the ball to a target. How far you throw the ball is a measure of your strength. Those who throw the ball the farthest have strong shoulders, glutes, and a powerful back. It also means their shoulder mobility is good. Usually, you are given one free throw for practice purposes, and then you take two official throws. They record your best distances to compare with those of other trainees.

Test 3: Hand Release Pushups

ACFT pushups have no room for cheating. You are not allowed to do knee pushups or incomplete pushups. Without solid shoulders and a chest with stamina, there is little or no chance of you passing this test. Additionally, you must have the excellent shoulder mobility to perform this exercise. The procedure involves hitting the ground with the length of your body with every rep; you then jump up, lifting your hands off the ground. Pass the test without cheating, and you’re the next commando.

Test 4: Sprint-Drag-Carry (SDC)

The test is a 50-meter lap timed event performed by soldiers. They are supposed to run 25 meters in each direction.

Lap 1 - The soldier sprints down, touching the line at the other end with your hand. They then race back to the starting point and cross the line.

Lap 2 - After crossing the starting line, you grab the straps attached to a 90 lb. sled and pull them until the sled crosses the 25-meter line. You then pull it back to the crossing line and make sure it crosses.
Lap 3 - The soldier then stays crouched and does end-end side laterals. They should touch the 25-meter line with both hand and foot before they lateral back to the starting line, all this time facing the same direction.
Lap 4 - The soldier grabs two 40 lb. kettlebells, races with them to the 20-meter line, and touches it with their foot. They then run back and make sure they cross the starting line.
Lap 5 - In this final lap, the soldier sprints to the other end and back, ensuring they touch the 25-meter line with their hands and feet before running back to cross the starting line.

Test 5: Leg Tuck

Test five is a leg training exercise where the soldier combines half pull-up and knees-elbows while hanging from a bar. This particular exercise is not for the unfit, and many soldiers have difficulty completing it. If your weight is a bit too much, and you do not have enough training, this exercise will stretch your limits. Make sure to shed any extra fat you may have to be able to pass this test. The leg tuck exercise typically depends on your core strength and a lot of experience with pull-ups.

The soldier has two minutes to complete several leg tucks. They are supposed to complete as many rounds as possible within two minutes. However, there is a lower limit regarding how many legs tuck one can do. Strength, stamina, and speed are the most important things you need to complete as many leg folds as possible here.

Test 6: Two-Mile Run

The sixth and last test of ACFT is a 2-mile run by the soldiers through a chosen route. While this test may appear most effortless, you’ll be too exhausted from the other five tests to make it a piece of cake. Only soldiers with unmatched strength and stamina will perform exceptionally in the 2-mile run. It is why all military runs happen after other forms of training to ensure the soldiers have the right energy for combat.

Essential Tips to Prepare for the Army Combat Fitness Test

There is no big secret to passing the ACFT besides the regular fitness program. Here are a few tips to prevent you from getting it once you arrive at the training center.

Eat High-Protein Meals and Avoid Fat

ACFT is about strength; you need the muscle to perform all exercises. Proteins help your body repair and recover after every workout. Additionally, it enables you to get leaner, which is very important for the leg tuck exercise. Even as you take high-protein foods, ensure they are low in fat. Too much fat will slow you down, and believe me, you wouldn’t want to come last in every test.

Must Read:: 5 Creative High Protein Meal – Prep Dishes to Save You Time

Do 3 – 5 Hours of Exercise a Day

Although ACFT requires a minimum of 4 hours per week, you can do three, and you’re good to go. Consistency and commitment is the most critical aspect of this training. Keep going even when the going gets tough. You can find motivation from many things, including finding a lifting partner. Most importantly, set short-term but realistic goals for your training exercises. It will be much easier for you when the times come for actual hardcore ACFT events.

Choose Your Supplements Wisely

Supplements are a double-edged sword; they can make or break you, as far as ACFT is concerned. Soldiers and other fitness enthusiasts fall short of optimal nutrition due to overdependence on protein supplements. The trick here is trying to maintain the balance. Furthermore, not all protein supplements are ideal for combat training, so you must supplement wisely. Focus on quality, not quantity.

Have Enough Rest

Enough sleep helps your body recover and carry out self-repair. The recommended duration of a night’s sleep is eight hours. However, you can still have enough rest if you sleep for seven hours. Many people don’t know that sleep helps you eliminate extra fat. The energy your body needs to perform its physiological functions when resting comes from fat breakdown. For this reason, the longer one sleeps, the more one sheds extra fat.

Conclusion

If you think these exercises are too much, think again because they are more comfortable than most bodybuilding and fitness exercises. However, each ACFT exercise should achieve a particular goal, and it does. A soldier’s motto is learning through pain and suffering because there is no learning in battle; it’s a matter of life and death. The best thing about ACFT is that soldiers are given enough warmup time before doing the official exercises. That should prepare you physically and psychologically for the task ahead.

Overall

Additionally, there is a lot of motivation around you during the test from watching your comrades do them. ACFT may be exaggerated out here, only to find that things are a bit easier on the ground. Similarly, you may be overconfident, only to get shocked by the intensity of the exercises.

You don’t have to be in the army to do ACFT exercises. Anyone can do it for their fitness and health development. Don’t be afraid to face the little pain and suffering every day because you build something better. Finally, for our men and women in uniform who put their life on the line every day to protect us from internal and external threats, we say thank you!

Bodybuilding

14 Morning Run Safety Tips for Bodybuilding and Fitness

Published

1 week ago

November 28, 2024

Sane

Morning Run can be a refreshing way to start the day, but it comes with its own set of challenges and safety concerns. For bodybuilders, who often have rigorous training schedules, it's crucial to take extra precautions to ensure a safe and effective workout. Here are some essential safety tips for bodybuilders who run in the wee hours of the morning:

Must Read: Here Is How to Know Your MRV

1. Plan Your Morning Run Route

Choose a well-lit, familiar route that is safe and free from heavy traffic. Avoid secluded areas and opt for routes with plenty of pedestrian traffic. If possible, run in parks or designated running trails.

2. Wear Reflective Gear

Visibility is key when running in the dark. Wear reflective clothing, shoes, and accessories to ensure that you are seen by drivers and other pedestrians. A headlamp or flashlight can also help you see the path ahead.

3. Inform Someone Before a Morning Run

Always let someone know your running route and expected return time. This way, if something goes wrong, someone will be aware and can alert authorities if necessary.

4. Carry Identification During Morning Run

Wear an ID bracelet or carry identification in your pocket. Include your name, emergency contact information, and any medical conditions or allergies. This information can be crucial in case of an emergency.

5. Stay Alert

Keep your senses sharp and stay aware of your surroundings. Avoid wearing headphones or earbuds, as they can distract you from potential dangers. Instead, listen to the sounds around you and be prepared to react quickly.

6. Run Against Traffic

When running on roads, always run against the direction of traffic. This allows you to see oncoming vehicles and gives you more time to react if needed.

7. Vary Your Routine

Don't run the same route at the same time every day. Varying your route and schedule can help prevent potential attackers from predicting your movements.

8. Carry a Personal Safety Device

Consider carrying a personal safety device, such as a whistle or pepper spray. These items can help you defend yourself if you encounter a threat.

9. Stay Hydrated

Even though it's early in the morning, your body still needs hydration. Drink water before and after your run, and consider carrying a small water bottle with you.

10. Warm Up Properly for Morning Run

Before you start running, take a few minutes to warm up. Stretching and light exercises can help prevent injuries and prepare your muscles for the workout ahead.

11. Dress Appropriately

Wear moisture-wicking clothing to keep cool and dry. Layering is essential, especially in colder months, so you can adjust your clothing as you warm up.

12. Check the Weather

Before heading out, check the weather forecast. Avoid running in extreme conditions, such as heavy rain, thunderstorms, or extreme heat. If conditions are unsafe, consider an indoor workout instead.

13. Trust Your Instincts

If something doesn't feel right, trust your instincts and find a safer location. Your safety is the top priority, and it's better to be cautious than sorry.

14. Post-Run Routine

After your run, take time to cool down and stretch. This helps reduce muscle soreness and improves flexibility. Also, refuel with a healthy breakfast to replenish your energy levels.

Analysing Your Morning Run Route

Running in unsafe areas can put you at risk, especially in the early morning when visibility is low. Here are some routes to avoid:

Secluded or Remote Areas

Avoid running in places that are far from help, such as remote trails or rural roads. These areas can be dangerous if you encounter wildlife or if you get injured and no one is around to help.

Check High-Crime Areas Before Morning Run

Stick to well-lit, populated areas and avoid neighborhoods with high crime rates. If you're unsure about the safety of an area, it's best to find an alternative route.

Avoid Unlit Roads During Morning Run

Running on roads without streetlights can be hazardous, especially if there's no sidewalk. Cars might not see you, and it's harder to see potential hazards on the road.

Busy Highways or Interstates

Avoid running on or near highways where traffic is fast-moving and there's little room for pedestrians. The noise and exhaust can also be harmful.

Construction Zones

Be cautious around areas with ongoing construction. There might be debris, uneven surfaces, and heavy machinery that can pose risks.

Blind Curves and Hills

Routes with sharp turns or steep hills can be dangerous because you can't see oncoming traffic. It's safer to choose routes with good visibility.

Areas with Poor Drainage Aren't Safe for Morning Run

Avoid routes that are prone to flooding or have poor drainage. Wet, slippery surfaces can lead to falls and injuries.

Unfamiliar Trails

Stick to trails you know well. Unfamiliar trails can be tricky to navigate, and you might get lost or encounter unexpected obstacles.

Overall

By following our morning run safety tips, you enjoy the benefits while minimizing the risks. Remember, safety should always come first, and taking these precautions can help ensure a safe and enjoyable workout experience.

Related Article: How to Regulate Your Food Quantity

Steroids

Bodybuilder Winter Clothing: Staying Warm and Stylish

Published

3 weeks ago

November 15, 2024

Sane

Winter workouts can be challenging, but with the right clothing, you can stay warm, comfortable, and stylish. Whether you're hitting the gym or training outdoors, having the right gear is essential. Here's a guide to help you choose the best bodybuilding clothing for the colder months.

See Also: Bodybuilding Grooming Equipment

Layering is Key for Winter Clothing

Layering is crucial during winter workouts. Start with a moisture-wicking base layer to keep sweat away from your skin. This can be a fitted long-sleeve shirt made of materials like polyester or merino wool. Add a mid-layer, such as a fleece-lined hoodie or a thermal top, to provide insulation. Finally, top it off with a windproof and waterproof outer layer to protect against the elements.

Warm Leggings and Pants

Your legs need protection too. Opt for thermal leggings or sweatpants that offer warmth without restricting movement. Look for fabrics that provide insulation while still allowing you to move freely. Pair them with thermal socks to keep your feet warm and dry.

Accessories Matter

Don't forget about accessories! A good pair of gloves or mittens will keep your hands warm, and a beanie or headband will help retain heat. Consider wearing a scarf or neck gaiter for added warmth around your neck and face.

Footwear for Winter

Choose shoes that provide good traction and warmth. Look for sneakers with a waterproof and insulated design. If you're training outdoors, consider wearing thermal insoles or booties for extra warmth.

Stylish Winter Clothing and Functional

Just because it's winter doesn't mean you have to sacrifice style. Many brands offer stylish workout gear that's also functional for cold weather. Look for pieces that combine fashion and function, such as sleek thermal tops, stylish leggings, and trendy hoodies.

Brands to Consider

Here are some brands that offer excellent winter workout clothing for bodybuilders:

Adidas: Known for their high-performance gear, Adidas offers a range of winter workout clothing that keeps you warm and stylish.
Nike: Nike's winter collection includes thermal tops, leggings, and jackets designed for cold-weather workouts.
Under Armour: Under Armour's ColdGear line provides excellent insulation and moisture-wicking properties.
Lululemon: Lululemon's winter gear is both fashionable and functional, perfect for bodybuilders who want to look good while staying warm.

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Tips for Staying Warm

Stay Hydrated: Drink plenty of water before, during, and after your workout to maintain body temperature.
Warm-Up Indoors: Start your workout indoors to get your body warmed up before heading outside.
Post-Workout Care: After your workout, change into dry clothes immediately to avoid getting cold.