Deadlift Calculator | Tips to Improve Cardio Fitness

September 7, 2022

Are you seeking more information about the deadlift calculator and how to run a faster 1600m to 3 mile time? If so, welcome to Nutrition Geeks. My goal with this post is to share some running tips to help you sustain race pace longer. In addition, touch on the benefits of the 3-repetition maximum deadlift event in the Army combat fitness test. Of course, I am aware many who may read this post will not be a member of the US armed forces. In addition, not in any of our allied forces either.

That being said, the new Army combat fitness 2 mile course will help civilians as well as military to run faster. I didn't see an online resource to help people improve their cardiovascular endurance. So, designed this new running course to discuss the top tactics I was taught by 3 of the world's top distance running experts. I have run 9:27 for 2 miles, 31:09 for 10K and 2:19:35 for the marathon. So, do understand the complexities of trying t hold goal race pace for long periods of time. My hope is that this new 2 mile running course will help benefit you as well. So, you get similar or better results than I got.

How Do I Calculate My Deadlift?

There are numerous resources to calculate your deadlift. Of course, you can use the maximum deadlift drop down on the acft score calculator if in the US Army. You can also use the formula listed below as well to determine your maximum and most optimal weight…

So, if you are seeking how to calculate your maximum deadlift for 3 repetitions use the deadlift calculator. Do the following. Say, you're aiming for 3 repetitions and 45 kilograms is the heaviest weight you can lift, you will use the below formula.

3×1.1307 + 0.6998

45×1.13.07 + 0.6998 = 51.6 kilograms or 113 pounds is the 3-repetition maximum deadlift weight you want to aim for. Again, always reference the acft score calculator if you are in the US Army (link listed above). I'd say the best deadlift calculator is located at strength level. They have done a nice job of calculating your optimal weight and break down the sections perfectly.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

Army ACFT 2 Mile Run Standards

ACFT stands for Army combat fitness test. It is comprised of 6 events that US Soldiers must complete with a minimum score of 360 points. So, 60 points in each of the events is needed in order to successfully pass it. The 2 mile event is the last event. Soldiers will have to complete the sprint drag carry, plank test, standing power throw, hand release push up and 3-repetition maximum deadlift events first. Of course, you may not be in the military but wanted to give you an overview of our physical fitness test.

Army ACFT
MAJ (ret.) Pennington finishing as the top American and in 4th place at the 2007 California International Marathon in 2:19:35

Each branch of the military have their own respective physical fitness test. For example, the US Marines run 3 miles on their PT test. Our US air force, navy and coast guard run 1.5 miles on theirs. Foreign militaries have similar cardio events. The Indian army have their Soldiers run 1600m or 1.6km. Indian Soldiers need to run at least a time of 5:45 for 4 laps in order to pass. A time of 5:30 or faster for 1.6km will yield them 60 marks or a top score on their PT test.

What is the Minimum Run Time for the ACFT?

It will be based on your age and gender. The Army continues to change up this new Army combat fitness test. We used to do max push ups and sit ups in 2 minutes and then do our 2 mile run on the old army physical fitness test (APFT). Now, the time may be based on your MOS (military occupational speciality) or combination your age and gender. My best advice to is to always seek out what the ACFT score chart states. Army.mil has probably the best overview of the 6 event Army combat fitness test that I have seen.

My top recommendation is to focus on a longer build up. Remember, it takes between 3 to 4 weeks for the body to adapt to any stress load you are placing on it. So, great results won't come in a matter of a mere few days but many weeks and months. Again, the goal to run faster times is to improve one's lactate tolerance. You want to teach your body to clear lactic acid more effectively. In addition, get that goal race pace you are aiming at to feel more in control.

How Do I Train for ACFT 2 Miles?

I would really focus on working on your speed development. You may or may not be in the military. That being said, the 2 mile event is a highly anaerobic race. It isn't like the marathon which is a highly aerobic event. You can't make as many mistakes in the 2 mile versus the marathon. As mentioned above, a longer build up is better. So, focus on building your foundational mileage first. Start slow and build for at least 4 weeks. The new Army combat fitness 2 mile running course consists of a custom-built, 16-week training plan.

It will take out the guess work of preparing for your upcoming race. Of course, if you are in the military aiming to do the ACFT you definitely need to work on your speed. Again, the faster you train the better anaerobic fitness you are going to have. In addition, you will be able to handle highly anaerobic events like the sprint drag carry more effectively.

The new Army combat fitness 2 mile course is comprised of 9 modules. Also, 58 video lessons covering every tactic I was taught by 3 of the world's top distance running coaches. I would focus on adding in strides into your training twice per week as well. Strides are short, 50 to 100 meter acceleration sprints. You will have done several miles or kilometers at close to all out sprint efforts over a 16 to 20-week build up. In addition, you can do these types of workouts on top of all the other training you are doing. I have these built into the course as well.

Jog On Recovery Days

There are still far too many runners running too fast on easy days. In addition, running too aggressive on hard days. I would highly advise investing in a heart rate monitor. I use the Garmin 245 routinely. It helps me to stay in the correct heart rate zones. Below are the heart rate zones I would recommend focusing on during your preparation. I teach this in-depth in the Army combat fitness 2 mile running course.

  • Easy: 65-74% of max HR or around 110-125BPM
  • Marathon (moderate effort): 75-84% of max HR
  • Threshold: 85-89% of max HR
  • Interval: 95-100% of max HR
  • Repetitions: 105% of max HR (all-out sprinting)

The benefits of our hard training come from within the rest cycle. Google the word “supercompensation”. You will find the body is 2 to 3 times weaker immediately following a hard workout. So, it is essential that you are running slow enough for 24 to 48 hours after a hard workout in order for adaptation to occur.

Run Faster Mileage

The world's top runners run between 35 to 40% of their weekly mileage at high heart rates. So, you want to do longer tempo runs, speed intervals, hill repetitions and fartlek workouts. These types of workouts will help you to recruit more fast twitch muscle fibers.

The more of these we can recruit the more economical (efficient) you will run. Again, you may or may not be preparing for a military physical fitness test. Regardless, to succeed at middle to long distance runners you definitely want to stress the energy systems of the body adequately.

Furthermore, a 16 to 20 week build up is best. 4 to 5 months of consistent training is plenty of time to drop significant time regardless the distance you are training for.

Closing Thoughts

So, the deadlift calculator mentioned above will help you get an idea of what your deadlift weight should be. Would you like to keep in touch? If so, make sure to subscribe to the RunDreamAchieve Youtube channel. I aim to make new training and racing videos there each week. Overall, my goal is to help more military members and civilians to earn new personal bests. How much time have you been focusing on mental training? I ask that because a lot of runners only focus on physical training.

So, to drop significant time off of your 1600m to 3 miles or further you have to see it in your mind first. Put more emphasis on mental rehearsal. You can visualize yourself performing at a high level daily for 10 to 15 minutes. I would do this daily and see myself getting across the finish line in under my goal race times. Do the best you can to stay as relaxed as you can while running slow and fast. It is very common for runners to tense up especially when running at faster paces.

So, consciously tell yourself to stay in control and relaxed during workouts and in your future races. Remember, the faster you run for 2 miles the more effective and successful you will be in longer races. For example, you may want to run a fast 10 mile at the Army 10 miler. I hope this post on the deadlift calculator and these running tips has helped you.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

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