ACFT Training Plan | Tips to Run Faster

November 29, 2022

Searching for a new ACFT training plan or how to run faster on your 2 mile portion of the test? If so, I hope that this post will be helpful to you.

The U.S. Army is one of the most physically demanding employers there is, and new soldiers know that from the moment they start their initial training. Even if you’re above average when it comes to physical fitness, passing the Army’s entrance standards will be extremely challenging. And this is even before you get into the real meat of Army training.

Once you complete basic training, things only get harder with advanced infantry training, specialized school, and everything in between. The good news is that every piece of your training as a soldier will have a direct bearing on your performance on the battlefield. For example, your ability to move quickly, lift heavy loads and run for extended periods. If you’re serious about joining the Army, begin working on your physical fitness now so that you can hit the ground running when you report for duty as a recruit.

What is the Army Combat Fitness Test?

The ACFT is a 12-minute test that assesses your overall fitness with a special focus on your muscular strength, speed, and endurance. These are the three critical physical traits that account for a large portion of your performance as a soldier.

ACFT training plan

The ACFT is administered twice a year to all soldiers, regardless of their unit. This is your opportunity to show the Army what you’re capable of and prove that you are fit for service. The test is used to evaluate your fitness level during basic training and make sure you are ready for combat.

When you finish the ACFT test, you will be given a score based on your performance. There are two categories your score is divided into – Muscular Strength & Cardiorespiratory Endurance. These are the factors you need to consider when creating your ACFT training plan for 2022.

How Can I Train My ACFT at Home?

There are a few different ways you can add to your ACFT training plan for your military ACFT practice at home. You can use a few pieces of equipment to help you, such as a sandbag, a medicine ball, and a weighted vest. You can also do bodyweight exercises and use Plyometrics to help you train.

If you don't have access to any equipment, or if you want to focus on a specific area, there are a few other things you can do. For example, if you want to work on your lower body strength, you can do squats, lunges, and calf raises. If you want to work on your upper body strength, you can do push-ups, pull-ups, and shoulder presses. You can also do cardio exercises to help you build your endurance.

The most important thing is to just get started and to keep improving your fitness. Although you can’t complete the Army Combat Fitness Test (ACFT) at home for the capacity it is performed under army supervision, you can prepare for it with the following workouts too. These workouts will help you improve your muscular strength, power, endurance, and agility—all of which are critical for the ACFT training plan.

To start, Choose 3-5 exercises from each category below and complete 3 sets of 8-12 reps for each exercise. For example, you might do Deadlifts, Bench Presses, and Squats for your strength exercises; Power Cleans, Snatches, and Box Jumps for your power exercises as we stated before; and Farmers Carries, Sled Pushes, and Burpees for your endurance and agility exercises.


Can ACFT Count for the Record?

The Army Combat Fitness Test (ACFT) is the current physical fitness test that is being used for the army record since April 2022. The test is designed to better assess the fitness of soldiers and to improve the Army's overall combat readiness. The test consists of six events that measure different aspects of physical fitness, including strength, power, speed, agility, and cardio endurance.

One of the benefits of the ACFT is that it provides a more complete picture of a soldier's physical fitness than the old Army Physical Fitness Test (APFT) record. The ACFT can also be used to record soldiers' fitness levels over time, which can help track their progress and determine their readiness for deployment. The test includes the following six different events:

  • Deadlift
  • Standing power throw
  • Hand-release push-ups
  • Sprint-drag-carry
  • Leg tuck
  • Two-mile run

To talk about the history of it all, on record, General Army and AGR (Active Guard Reserve) Soldiers took a diagnostic ACFT between April 1, 2022, and Sept. 30, 2022.

Then the Soldiers who passed the ACFT through the diagnostic timeframe had the chance to utilize their record test after the period following Oct. 1, 2022. The bottom line is that all soldiers are required to take the ACFT, and the score you receive on the test will count towards your overall score.

Can You Listen to Music During the ACFT?

Listening to music during the Army Combat Fitness Test (ACFT) is not allowed at all. The wearing, handling, controlling, and carrying of other electronic devices are also not authorized. These include iPod-type music players, radios, smart devices, and cellular devices of any kind.

The ACFT is a test of physical fitness and stamina, and music can be a distraction from the task at hand. Additionally, listening to music during a hardcore training process can also be a safety hazard, as it can prevent you from hearing important instructions or warnings. If you are caught listening to music during the ACFT, you will be subject to disciplinary action.

Why is the ACFT Important?

The Army is a tough place. When you are deployed, you have to be ready to face stressful situations where you have to use your full energy. You may be in a high-risk zone, with little or no access to food or sleep, and you may have to carry heavy equipment with an intense level of physical exertion.

The ACFT test is designed to simulate these situations and determine if you are ready for service. The Army wants you to be ready to face any challenge with full confidence. The ACFT is an opportunity to show that you are ready to be part of the Army.

Aside from meeting the basic physical requirements, the test results can also be used to place you in the right career field. If you excel in the ACFT, you may be assigned a higher-level position with more responsibilities.

The ACFT Basics

As mentioned above, the ACFT consists of three tests – muscular strength, muscular endurance, and cardiorespiratory endurance.

  • Muscular Strength – This test is focused on your lifting power and is performed with a 40-pound barbell. You must perform a minimum of three exercises (snatches, squats, and deadlifts). The goal is to lift as much weight as possible with proper form and correct posture.
  • Muscular Endurance – The idea behind this test is to push your muscles to their limit and then beyond. You will perform a circuit of eight exercises with no rest in between. The goal is to push yourself as hard as you can while maintaining the correct form.
  • Cardiorespiratory Endurance – This test evaluates your ability to maintain a high level of aerobic activity with a heavy breathing rate. You will perform a 2-mile run while wearing combat boots and carrying a 30-pound backpack. Your run time and heart rate will be recorded and used to determine your score. You can also use a running track to run the required distance.

Developing a Basic Fitness Foundation

The first step towards preparing for the ACFT is to develop a basic fitness foundation. This means starting your training from scratch and building a strong foundation by focusing on the basics of physical fitness. The first six weeks of your training should be focused on building a strong aerobic capacity (the ability to absorb oxygen and transfer it to your muscles).

This will help improve your breathing rate and endurance during the ACFT. Here are a few tips to help you get started – Follow a balanced training program that includes aerobic and anaerobic exercises – Incorporate a variety of exercise modes into your schedule – Limit your training time to no more than 30 minutes – Ensure you are following proper form to avoid injuries.

Strengthening Your Muscles

After you’ve built a general fitness base, you can start working on strengthening your muscles. You should focus on certain muscle groups that are crucial during the ACFT training plan as they help you maintain good posture and reduce the risk of injury. You should also remember that your muscles grow and regenerate during rest periods. The best training method is to use a combination of cardio and strength exercises. Here are a few muscle groups that you should focus on:

  1. Core muscles
  2. Back muscles
  3. Arm muscles
  4. Leg muscles
  5. Abdominal muscles

How Do I Fuel My ACFT Training Plan?

If you're getting ready to take the Army Combat Fitness Test, you know how important it is to fuel your body with the right kind of food. The right foods can give you the energy you need to perform your best. So, what should you eat? Start by stocking your kitchen with nutrient-dense, whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Eating a balanced breakfast is also essential. It will provide you with the energy you need to tackle your workouts. You should also make sure to hydrate throughout the day, as proper hydration is key for optimal performance. Additionally, make sure to eat a healthy snack before your test.

A snack containing protein and complex carbohydrates will give you the energy boost you need to push through your tests. Finally, don't forget to refuel after your test. Eating a meal after your test will ensure that your body gets the nutrients it needs to recover and stay healthy. So, make sure to fuel your body with the right foods, and you'll be ready to tackle the Army Combat Fitness Test!


The ACFT is a great way for the Army to evaluate your fitness level. Even though you may be training hard, there are many things that can affect your performance. Therefore, it is important to keep a few things in mind to ensure that you are ready to take the test. In other words, an ACFT training plan is a must. This includes eating a healthy diet, getting enough sleep, and staying hydrated. You should also make sure that you are training properly and not pushing yourself too hard.

Remember that the ACFT is designed to challenge you—it should not be easy for the average person though these individuals perform rigorous physical activities on a daily basis, it is not enough to get them ready for the challenges they will face during their time at service.

Make sure to subscribe to the RunDreamAchieve YouTube channel for more running tips. In order to be successful and make it through training, you need to be in peak physical condition. The Army Combat Fitness Test (ACFT) was developed with this exact purpose in mind—to evaluate your performance as a soldier.


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