Army Combat Fitness Test: Strategies to Achieve Maximum Scores

The Army Combat Fitness Test (ACFT) is designed to evaluate a soldier’s physical readiness and overall combat fitness. Excelling in this test is not only essential for career advancement but also ensures that soldiers are prepared for the physical demands of military service. “Army Combat Fitness Test: Strategies to Achieve Maximum Scores” provides actionable tips and proven methods to help soldiers improve performance across all six events of the ACFT.

Understanding the ACFT

The ACFT consists of six core events:

1. Deadlift – Measures lower-body strength.

2. Standing Power Throw – Tests explosive power and coordination.

3. Hand-Release Push-Ups – Evaluates upper-body strength and endurance.

4. Sprint-Drag-Carry – Assesses muscular endurance, speed, and agility.

5. Leg Tuck / Plank – Measures core strength.

6. Two-Mile Run – Tests cardiovascular endurance.

Each event contributes to an overall score, and a strong performance in all areas is necessary to achieve maximum points.

Strategies to Maximize ACFT Scores

1. Structured Strength Training

To excel in events like the deadlift, power throw, and hand-release push-ups:

• Weightlifting – Emphasize multi-joint exercises like squats, deadlifts, and bench presses to build overall strength.

• Explosive Training – Incorporate plyometrics like box jumps and medicine ball throws.

• Consistency – Train progressively, increasing weight and intensity gradually.

2. Agility and Endurance Workouts

The sprint-drag-carry and two-mile run require a mix of speed, endurance, and agility:

• Interval Training – Alternate between sprints and jogging to improve speed and stamina.

• Circuit Training – Combine multiple exercises to build muscular endurance and cardiovascular fitness.

• Proper Recovery – Adequate rest between sessions prevents fatigue and enhances performance.

3. Core Strength Focus

Strong core muscles improve performance in the leg tuck/plank and overall stability:

• Planks and Variations – Front, side, and reverse planks strengthen abdominal and back muscles.

• Hanging Leg Raises – Enhance core strength and control for the leg tuck event.

• Rotational Exercises – Medicine ball twists and cable rotations develop functional core strength.

4. Nutrition and Hydration

Optimal nutrition fuels performance:

• Balanced Diet – Consume a mix of proteins, complex carbohydrates, healthy fats, and vegetables to fuel workouts and support recovery.

• Hydration – Maintain water intake before, during, and after training to prevent fatigue.

• Recovery Nutrition – Post-workout protein shakes or meals accelerate muscle repair.

5. Mental Preparation

Physical readiness is paired with mental resilience:

• Visualization Techniques – Imagine completing each ACFT event successfully.

• Goal Setting – Break down performance goals for each event.

• Stress Management – Breathing exercises and mindfulness can improve focus under test conditions.

Conclusion

“Army Combat Fitness Test: Strategies to Achieve Maximum Scores” emphasizes that success is a combination of strength, endurance, nutrition, and mental preparation. By following structured training programs, focusing on core and explosive strength, maintaining proper nutrition, and cultivating mental resilience, soldiers can maximize their ACFT scores and ensure peak readiness for military challenges. Success in the Army Combat Fitness Test comes from thorough preparation, steady consistency, and unwavering determination.