ACFT Workout Plan: 2023 Fitness Guide

November 29, 2022

Seeking a new ACFT workout plan? If so, welcome to Nutrition Geeks.

The Army Combat Fitness Test (ACFT) is one of the most important tests for any aspiring soldier. Not only does it measure your suitability for service, but also determines if you’ll be able to pass the physical standards required to complete Basic Training successfully.

To perform well in the ACFT, you will need a solid and effective workout plan to help you prepare. If you are a potential Soldier looking to get ready for the Army’s Physical Fitness Test or just want to make sure that you are physically prepared before arriving on your first day of Basic Training, we have created this article just for you! Keep reading to learn more about the best ways to train for the Army’s test to give yourself an edge over other applicants.

The Importance of the Army Physical Fitness Test

The ACFT is the Army’s official test for strength and conditioning. It gives the Army a standardized way to test the strength and endurance of its personnel. This test is used to determine the fitness level of recruits and also to measure the progress of current soldiers. The ACFT is made up of two parts: The first part is a timed 2-mile run that tests your aerobic endurance.

The second part is a series of 10 different exercises (5 of which are scored on a scale of 1-5 points) that test your muscular strength and endurance. The ACFT scores are used to determine a soldier’s entry-level fitness category. This fitness category will determine which Army job you are most fit for.

For example, if you are a “fitter” soldier, you will be placed into a job that requires more physical labor. However, if you are a “less fit” soldier, you may be placed into a job that requires less physical exertion. The fitness category also affects your entry into the Army and the Army’s decision to promote you.

What is the ACFT?

The ACFT is a 2-part test: It contains a 2-mile run and 10 exercises (5 of which are scored.) The 2-mile run is primarily an aerobic endurance test, while the 10 exercises test your muscular strength and endurance. The aerobic endurance test is a timed 2-mile run. So, a ACFT workout plan has to encompass strength training as well as endurance.

The muscular strength and endurance test is a series of 10 exercises that are performed for reps. The ACFT is a completely new test that replaces the Army Physical Fitness Test (APFT). It was made to better test the physical fitness of soldiers. It was also made to create a more standard scoring system so that soldiers can be judged more fairly.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

Why Is the ACFT so Important for Future Soldiers?

The ACFT is a crucial part of your training for Basic Training. It will not only test your aerobic endurance and strength but also help you get used to the stressful environment of Basic Training. If you are familiar with the environment, you will be able to better perform in it.

The ACFT will help you acclimate to the following conditions you will face on a daily basis in Basic Training: – Lack of Sleep – Basic Training is going to be a sleep-deprived experience. You are likely to be woken up every few hours to perform inspections, cleaning, or formations.

You will also be expected to have almost constant alertness during training. This means that you are going to be getting less sleep than you are used to. – Loud Noises – Basic Training will be filled with loud noises.

Whether it’s the sound of helicopters flying overhead or the shouting of instructors, you are going to be living in a very loud world. – High Levels of Physical Activity – Soldiers are expected to be physically active throughout their day. Whether you are marching to another part of the base or doing strenuous exercises, you will be moving constantly.

Is a 500 on the ACFT good?

A 500 on the ACFT (Army Combat Fitness Test) is considered to be a very good score. In fact, it's the highest score you can achieve on the test. A 500 means you've met the Army's standards for physical fitness and are in excellent shape.

If you're looking to score a 500 on the ACFT, you'll need to be proficient in all six of the test's events: the deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tucks, and a two-mile run.

You'll also need to have a strong level of physical and mental stamina. The ACFT is a challenging test, but if you're up for the challenge, a 500 score is definitely within reach. A legitimate ACFT workout plan will ensure you can score this high.

Choosing Your Exercises

When it comes to choosing which exercises you want to use for the ACFT, you have a few options. You can use the standard ACFT-recommended exercises, find exercises that are similar to the recommended ones, or use a completely different set of exercises if you like.

  • The Standard ACFT Exercises: The ACFT recommends 5 exercises: the standing power throw, hand-release push-ups, the 3-mile run, abdominal crunches, and the 600-yard shuttle run. These exercises are recommended because they are exercises that require a different set of muscles and call upon them in different ways. This will make your whole body stronger.
  • Exercises that are similar to the recommended ones: If you are looking for exercises that are similar to the standard ACFT exercises, but don’t want to use them, you can find them in a few places. For example, the power throw exercise is similar to a shot-put throw. The hand-release push-ups are similar to a standard push-up, but you release your hands from the ground between each rep. The 3-mile run is similar to a 2-mile run, but you just run an extra mile. The abdominal crunches are similar to a standard crunch, but you are also lifting your legs off the ground. The 600-yard shuttle run is similar to a 400-yard shuttle run, but you just run an extra 200 yards.
  • Exercises that are completely different: If you want to try and mix things up, you can find exercises that are completely different than the recommended ones. You can look at various workouts online or in magazines. You can also try coming up with your own creative exercises.
LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

Cardio Training for the ACFT

When it comes to cardio training, there are many ways you can train your aerobic endurance. Some ways might be more effective than others, but they all have the same goal: to make your body more efficient at breathing and using oxygen. This will help you to run faster and longer during the ACFT 2-mile run.

  • Short-Distance Runs: One of the best ways to train for the ACFT is to run short distances. Try running 0.5 miles, 1 mile, or 1.5 miles. When you get used to running shorter distances, you can increase their length as you get more fit.
  • Interval Training: Interval training is a great way to improve your aerobic endurance. You will do a set of exercises (like running) at a high intensity, followed by a set of exercises where you are resting. You can use interval training to run faster or farther, or you can use it with other cardio exercises such- as cycling or rowing.
  • Steady Running: Steady running is another good way to train for the 2-mile run. It will be less effective than interval training, but it is still good exercise. Steady running can be done just about anywhere and doesn’t require a lot of special equipment.

Strength Training for the ACFT

Strength training can make all of the muscles in your body become more efficient. It will make you stronger, which means you will be able to lift heavier objects and be less likely to get injured doing day-to-day activities. Strength training will also help you to improve your push-ups and pull-ups. While the ACFT is primarily a test of aerobic endurance, strength training is also important.

Push-Ups: Push-ups are one of the best exercises you can do for your upper body. They can make your chest, upper back, and arms stronger. You can increase the difficulty of push-ups by making them one-handed, using your knees as an elevation, or doing push-ups with a weight plate on your back.

Pull-Ups: Pull-ups are another great exercise for your upper body. They primarily target your back muscles, but they can also make your biceps stronger as well. There are different ways to make the pull-up easier if you find it too difficult. One way to do this is to use a rope to assist you.

What Should I Eat the Morning of the ACFT?

If you're taking the Army Combat Fitness Test (ACFT), you'll want to make sure you eat a nutritious breakfast the morning of the test, as part of the workout plan. The ACFT is a strenuous physical fitness test, so you'll need to have plenty of energy to get through it. A healthy breakfast will give you the energy you need to do your best.

So, what should you eat? A good option is an oatmeal with fruit and nuts. Oatmeal is a complex carbohydrate, which will give you sustained energy throughout the morning. The fruit and nuts will add some essential vitamins and minerals, as well as some protein and healthy fats. Another option is a protein shake with fruit. This will give you a quick boost of energy from the simple carbohydrates in the fruit, as well as some protein to help repair your muscles after the ACFT.

You obviously want to make sure you have enough energy to get through the test. This means eating a breakfast that is high in carbohydrates and low in fat. Some good options include previously discussed oatmeal, whole grain toast, or a banana. You also want to make sure you drink plenty of water.

Dehydration can lead to fatigue, so it's important to stay hydrated. Finally, you want to avoid eating anything that will upset your stomach. This means steering clear of spicy or greasy foods. Eating a light, healthy breakfast is the best way to ensure that you perform your best on the ACFT. Whatever you choose to eat, make sure you eat something! A nutritious breakfast will help you have the energy you need to do your best on the ACFT.

Conclusion

The ACFT is an important part of your training for Basic Training. It will not only test your aerobic endurance and strength but also help you get used to the stressful environment of Basic Training. If you are familiar with the environment, you will be able to better perform in it. If you want to do well in the ACFT, you will need to train for it. When you train, you need to make sure that you are challenging yourself.

You should push yourself to improve and get stronger, but you should also be careful not to get injured. Choosing the right ACFT Workout plan with the correct exercises and putting in enough time and effort will help you to succeed in the ACFT. Be sure to subscribe to the RunDreamAchieve YouTube channel for fitness tips.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

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