If the soldier already has a level of general, absolute strength, then this event will be a test of muscular endurance. Hand-Release Push-Ups: as many as possible in two minutes Sharpening your reflexes and focusing on plyometrics and a few weighted movements are going to be your best bet – things like different varieties of jumps, throws, slams, swings, and Olympic lifts. Throwing a grenade, jumping over a ditch, tossing an ammo can to the gunner, kicking down a door – all of this requires the ability to generate force with high velocities. Standing Power Throw: 10-pound medicine ball thrown over and behind the head You're going to need to spend time in the gym lifting weights. 50 caliber machine gun over your shoulder, or climbing over a wall while wearing 100 pounds of kit and body armor isn't going to happen without some raw strength. Bodyweight circuit training isn't going to cut it for this one! Being absolutely strong is a practical thing – picking up heavy artillery shells, throwing an M2. This test is a display of your absolute strength. Three-Rep Maximum Trap-Bar Deadlift: 2 attempts to establish a 3RM To minimally pass the test, you have to score 70. Let's use the requirements for soldiers in "heavy" physically demanding units or jobs, which may be more interesting to T Nation readers and lifters. And if you're not planning on enlisting, it would still be a "fun" way to test your readiness.
ACFT REST TIME HOW TO
Understanding specifically what the ACFT is testing will help soldiers understand how to train for it. Also, unlike the old APFT, the ACFT is gender neutral – there won't be different minimum standards for females or males. The old APFT may have been logistically simpler to implement, but it lacked the testing of critical physical skills that the new ACFT measures: power, absolute strength, and anaerobic conditioning. This new test is a huge step in the right direction.
To be frank, the APFT doesn't reflect much of anything, but beginning in October, 2020, soldiers will instead be required to take the new Army Combat Fitness Test (ACFT). The trouble is, the modern soldier needs to train and develop multiple aspects of fitness and performance, and the APFT doesn't reflect that. Diagnostic testing may also occur during deployments to combat zones and other countries, but these don't involve testing "for record." The soldiers do this test collectively, usually at the platoon level (that's a team of about 30-50 soldiers). The APFT is conducted during the soldier's initial entry/basic training and then at their unit every six months. This test consists of a two-mile run for time, maximum number of push-ups completed in two minutes, and maximum number of sit-ups completed in two minutes. Since the early 1980s, the United States Army has been measuring the American soldier's physical readiness with the Army Physical Fitness Test (APFT).
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