ACFT Exercises

Knowing your Top ACFT Exercises is key to creating any ACFT plan. Your ACFT Workout Plan will not be up to par if you do not know what exercises to choose. This makes your ACFT PT Plan suck and ultimately creates a terrible ACFT Training Plan for your entire platoon or company.

ACFT Exercises

10 Components of an ACFT Workout Plan

To choose the right ACFT exercises, we must know what is needed for a complete ACFT workout plan; we must get familiar with the 10 ACFT Components of fitness. Below you will see all 10.

Muscular strength

Muscular endurance

Explosive power

Anaerobic power

Anaerobic endurance

Aerobic Endurance

Balance

Flexibility

Coordination

Mental Strength & Endurance


The Basics: Choosing the right ACFT Exercises

Knowing basic anatomy and physiology will help tremendously when choosing the right ACFT exercises for your Army PT Plan. Your ACFT Training plan will be doomed from the start if you do not know what muscles to work and how to work them. Take the time to learn the basics to know you will have a quality PT plan for your squad or platoon.

The Best ACFT Exercises for the Max Deadlift

If you want to see the full article and video on the BEST ACFT Exercises for the MAx Deadlift, go to https://combatfitnow.com/acft-max-deadlift-exercise-list/ or click the button below.

After your quick education on anatomy and physiology, you will be able to know that the following ACFT Exercises are best for the 3 Rep Max Deadlift event.

Top 5 Bodyweight ACFT Exercises for MDL Event

  1. Squat Jump
  2. Squat
  3. Lunge
  4. Pull Up / Chin Up
  5. Glute-Ham Raise


The Best ACFT Exercises for the Standing Power Throw

If you want to see the full article and video on the BEST ACFT Exercises for the Standing Power Throw, go to https://combatfitnow.com/acft-standing-power-throw-exercise-list/ or click the button below.

Top 5 Equipment ACFT Exercises for the Standing Power Throw

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  1. Band Power Throw
  2. Kettlebell Swing
  3. Dead Up-Right Row
  4. Hang Cleans
  5. Front Squat & Press

Top 5 Bodyweight ACFT Exercises for the Standing Power Throw

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  1. Squat Jump
  2. Long Jump
  3. Lunge Jump
  4. Glute-Hip Raise
  5. Burpee

The Best ACFT Exercises for the Hand Release Push Up

If you want to see the full article and video on the BEST ACFT Exercises for the MAx Deadlift, go to https://combatfitnow.com/acft-hand-release-push-up-exercise-list/ or click the button below.

  • Realize we want to stay off machines and benches
  • We want to use our core
  • This is a MUSCULAR ENDURANCE event
  • Not a Strength event

Top 5 Equipment ACFT Exercises for the Hand Release Push Up

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  1. Band Assist Push Ups
  2. Band Resist Push Ups
  3. Plyo Push Ups w/ Equipment
    1. Side to Side
    2. In/Outs
  4. Med Ball Push Ups
  5. Shoulder Raises
    1. Front Raises
    2. Lateral Raises

Top 5 Bodyweight ACFT Exercises for the Hand Release Push Up

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  1. Plyo Push Ups
    1. Regular
    2. Front Clap
  2. Push Ups – All Variations
    1. Knee
    2. Wide
    3. Hand Release
    4. Close
  3. Push Up on Incline
    1. High = Easy
    2. Low = Harder
  4. Push Ups Feet on Incline
  5. Body Triceps Extention


The Best ACFT Exercises for the Sprint Drag Carry

If you want to see the full article and video on the BEST ACFT Exercises for the Standing Power Throw, go to https://combatfitnow.com/acft-sprint-drag-carry-exercise-list/ or click the button below.

Top Equipment ACFT Exercises for the Sprint Drag Carry

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  1. Sled Drag
  2. Farmer’s Run
  3. Car Push
  4. Band Sprints
  5. Lunge Walk
    1. Sandbag
    2. KB

Top Bodyweight ACFT Exercises for the Sprint Drag Carry

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The Best ACFT Exercises for the Plank

If you want to increase your plank hold time. I recommend you watch the video below to understand how to work your core properly.

Top 5 Equipment ACFT Exercises for the Plank Event

  1. Plank & Side Plank
  2. “The REAL” V-up
  3. Flutter Kicks
  4. Bicycle Kicks
  5. Flag

Top 5 Bodyweight ACFT Exercises for the Plank Event

  1. Roll-Out with BB
  2. American Twist with Plate
    • Options: Sandbag, Kettlebell, Med Ball
  3. Over Head Side Bends with Plate
    • Options: Kettlebell, Sandbag, Med Ball
  4. American Get-Ups with Kettlebell
    • Options:
      • Sandbag
      • Plate
  5. Rotational Twists with Band

The Best ACFT Exercises for the 2-Mile Run

Top 5 Bodyweight ACFT Exercises for the 2-Mile Run Event

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  1. Run/Jog (with Good Form)
  2. Sprints
  3. Plank
  4. Super Mans
  5. Glute Hip Raise

Top 5 Equipment ACFT Exercises for the 2-Mile Run Event

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  1. Jump Rope
  2. One Leg Touch-Down
  3. Lunge with Sandbag
  4. Deadlift with Barbell
  5. American Get-Ups with Kettlebell

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