The ACFT will replace the Army Physical Fitness Test (APFT) to better connect fitness with combat readiness for all Soldiers.
As the Army transitions from the former test of record (which consisted of 2 minutes of push-ups, 2 minutes of sit-ups, and a 2-mile run), scientific research indicates that the ACFT has the potential to contribute to:
- improved Soldier and Unit Readiness
- a transformation in the Army's fitness culture
- a reduction in preventable injuries and attrition
- enhanced mental toughness and stamina
Cadet Candidates should expect to engage in each of the ACFT events during Cadet Basic Training (CBT):
During the first week of Cadet Basic Training, Cadet leadership will assess New Cadets' ability to perform Hand-Release Push-Ups (with arm extension), Leg Tucks, and a 2-Mile Run.
During the final week of Cadet Basic Training, New Cadets will engage in all 6 events of the ACFT.
Continue reading to learn more about what the test measures, testing standards, and how to prepare yourself for the CBT and the ACFT.
understand what the test measures
The ACFT was deliberately designed to assess a broader range of fitness components.
- 3RM Maximum Deadlift: measures the muscular strength of the legs and shoulders; trunk stability; and grip strength
- Standing Power Throw: measures power - the ability to generate maximum velocity against a light weight via rapid triple extension of the ankles, knees, and hips
- Hand Release Push-Up w/ Arm Extension: measures muscular endurance - the ability to generate sub-maximal force in the chest and triceps; this event also requires trunk stability IOT move the body in a generally straight line
- Sprint-Drag-Carry: measures acceleration, anaerobic endurance, trunk stability, grip, and agility; top performers have a well-developed posterior chain
- Leg Tuck: measures muscular endurance of the upper-back, arms, and trunk; requires the ability to stabilize the mid-line and a strong grip
- 2 Mile Run: measures aerobic endurance
"What gets measured, gets managed."
Use the data from a diagnostic assessment to better understand your ACFT "profile." Does your deadlift significantly outpace your performance on the 2-mile run? Perhaps you should trade the barbell and protein powder for some 800 meter intervals.
Does your performance on the 2-mile run significantly outpace your performance in the power throw and sprint-drag-carry? Consider substituting some of your long runs with shorter sprints and posterior chain development.
ACFT Standards
Watch these videos to better understand the test events:
Prior to arrival at West Point, Cadet Candidates should focus their training efforts on improving their ability to perform Hand-Release Push-Ups, Leg Tucks, and run continuously for distances of 2 to 3 miles.
During CBT, highly trained instructors will provide instruction in the safe and efficient conduct of more technical movements like the Maximum Deadlift, Standing Power Throw, and Sprint-Drag-Carry.
The Army's current scoring table is included below only to provide Cadet Candidates with an objective way to measure their performance during diagnostic testing. Candidates without weight training experience should avoid excessive loading in the Maximum Deadlift prior to CBT.
developing muscular strength
developing muscular endurance
developing power
Power = Force X Velocity
Power is the product of Force and Velocity - in weight training, force usually defined as the load lifted. Velocity is the distance the load travels divided by the time of travel - relative to strength training, training for power is done by moving lighter loads rapidly.
There are two ways to increase power production:
- Get Stronger - reference the previous section on muscular strength and focus on developing the glutes and hamstrings
- Get More Efficient - conduct light-weight resistance training and unloaded bodyweight movements to refine motor patterns and recruit motor units maximally. Power is generated at the hips and translated through a stiffened trunk. When in doubt, train the posterior chain and the trunk. Here's some examples:
IMPROVING ANAEROBIC ENDURANCE
The energy required for high intensity efforts of short duration is generated via anaerobic chemical processes using energy substrates like glycogen (sugars stored in the muscle) and glucose (sugar in the blood). Anaerobic Endurance training via short duration, high intensity efforts can both increase the anaerobic threshold (effectively increasing the duration one can perform high intensity exercise) and also increase VO2max (one of the primary indicators of aerobic fitness).
5 Different ways to incorporate Anaerobic Endurance Training
Use the Tabata Method for sprint interval training on an Assault Bike or Concept 2 Rower.
- 20 seconds on, 10 seconds off, for a total of 4 minutes
- Go as hard as possible for each 20 seconds of work.
- Remember your total calories.
- Rest 5-8 minutes and do it again
- Try to meet or beat total calories from effort 1.
Run 30:60s or 60:120s on the track
- Straight out of FM 7-22, run at 85-90% of maximum effort (30 seconds on, 60 seconds off)
- Don’t forget to time the first few efforts; when you can no longer maintain a pace that is within 10-15 seconds of the original effort, you’ve done too many
10-minute sled push or drag EMOM (start a new set of work at the top of every minute)
- Use a load that can be pushed/dragged the prescribed distance in 10-20 seconds
- Push or drag for 20-25 meters; rest for the remainder of the minute
- Perform another push/drag at maximal intensity every minute, on the minute
Reverse-Tabata Russian kettlebell swings
- Use a kettlebell that can be swung with maximal intensity for at least 10 seconds
- Swing for 10 seconds, rest for 20 seconds, for a total of 4 minutes
- Rest at least 4 minutes and try to meet or beat the number of swings from effort 1
- Experienced strength athletes may experiment with over-speed kettlebell swings
IMPROVING AEROBIC ENDURANCE
When training in the domain of Aerobic Endurance, the chemical processes that produce energy for continuous exercise occur in the cell's mitochondria in the presence of oxygen. Generating ATP (the body's energy currency) via aerobic means occurs more slowly than anaerobic means, but the primary energy substrate (oxygen) is more abundant, and can therefore provide energy for continuous exercise at a lower intensity.
Traditional Aerobic training is characterized by exercise longer than 20 minutes in duration and < 70% of maximum intensity.
training for the acft with minimal equipment
HINGE
Hip-dominant, hinging movements are critical to the development of the posterior chain for both strength and power movements. Here are a few ways to further develop the posterior chain without equipment:
- Nordic Hamstring Curl (aka partner-assisted glute-ham raise)
- Glute Bridge
- Standing Broad Jump and variations (single leg broad jumps, bounding, tuck jumps)
SQUAT
- Air Squat (perfect your squatting form)
- Single Leg Squat and various regressions as seen in second video below
PUSH (VERTICALLY & HORIZONTALLY)
- T Push-Up, Pillar to Press Up, Plyometric Push-Ups, Wall Walks, and Handstand Push-ups and various regressions as represented in the videos below
PULL (HORIZONTALLY & VERTICALLY)
- Developing the ability to conduct strict pull-ups is critical for all Soldier-athletes. The pull-up progression tutorial below is a great example of "a way" to learn strict pull-ups.
- Horizontal rows from a racked barbell or other standing pull-up station are also critical to developing competence in the pulling movement pattern.
LUNGE (PERFORM UNILATERAL MOVEMENTS)
- Lunge
- Jumping Lunge w/ switch
- Bulgarian Split Squat
- A variety of loaded and unloaded step-ups
ROTATE (AND RESIST ROTATION)
Disclaimer: The USMA Department of Physical Education advocates physical readiness training in agreement with the principles described in FM 7-22. Any representation of fitness brands in this presentation are strictly to demonstrate potential training methods, and the inclusion of such videos do not represent the department's endorsement of any fitness brand or product.