Army ACFT Events
With the new ACFT we have 2 Groups of events.
- ACFT – The new PT test of record for soldiers not on profile.
- 3 Mandatory Events – Soldiers are required to take at least 3 events. We will discuss the details below.
- Alternate Events – The 3 Aerobic alternate events you can choose from to make-up for the 2 Mile Run Event.
3 Mandatory ACFT Events
- Sprint Drag Carry
- 1 Aerobic Event –
- Two Mile Run or
- Alternate Event
- Bike or
How to Perform Army ACFT Events
In this page you will find the top links on the website about ACFT Events plus an interview on my opinion on the new PT Test, The Army Combat Fitness Test. Together we will go through each event. The Three Repetition Maximum Deadlift, the Standing Power Throw, the Hand Release Push Up, the Sprint Drag Carry, the Leg Tuck and (our favorite the Two Mile Run. Please feel free to make you own video and send it to us we will put it here on this page. Enjoy.
1st ACFT Event – The 3 Repetition Maximum Deadlift
Soldiers move to the lane with a hex bar loaded with the soldiers target weight for the three repetition maximum deadlift event. A grader takes a soldier scoring card DA Form 705. On the command of “get set” the soldier steps into the bar and assumes the straddle stance with ankle centered inside the hex bar and aligned with the midpoint of the hex bar handles the soldier will bend at the knees and hips reaching down to grasp the center of the handles.
Arms should be straight, back flat, head in line with the spine or neck. Slightly extended and feet flat on the floor. Any preparatory movements are performed at this point to include; setting shoulder, hand, and foot positions.
While firmly gripping the bar and while keeping the spine straight the soldier will straighten the knees hips and trunk lifting the weight until reaching an upright stance. After a short pause in the upright position, the soldier lowers the weight under control until it rests on the ground. This movement is repeated two more times to complete the event. If the soldier fails to lift three times successfully, he or she will move to a lighter weight for one more attempt.
2nd ACFT Event – The Standing Power Throw
Start the exercise in the straddle stance holding a weighted ball in both hands. Face away from the direction of the throw. The grader checks that both of the soldier’s feet remain behind the start line throughout the event. The grader checks that the lane is clear and the score is ready. The soldier performs several preparation movements prior to throwing the ball.
These movements may include flexing the knees and hips, while lowering the ball towards the ground before moving it overhead. While firmly gripping the ball, forcefully extend the legs and trunk and arms before throwing the ball backwards over the head.
The soldier’s feet may leave the ground but they cannot cross the start line the start line. The zero point on the tape measure is positioned and from there the throw is measured. After one practice throw, the soldier repeats the throw two more times. The longest throw counts for record.
3rd ACFT Event – The HAND-RELEASE PUSH-UP
A starting position for the hand release push up is the prone position with hands flat on the ground beneath the shoulders. Feet will be together or up to boot width apart. The head will be off the ground, arms may be away from the trunk. On the command “go” the first movement performed is a push up from the ground and to the front leaning rest position. This movement ends when both elbows are fully extended, The legs and the trunk must leave the ground at the same time as one unit The legs, trunk and head must remain in a straight line throughout the exercise. The second movement is a return to the starting position.
The third movement is the hand release. Without moving the head, body or legs. The soldier will lift both hands from the ground at the same time a clear gap between the palms and the ground must be visible to the grader. So that the greater knows that the soldier has released his or her hands from the ground, The fourth movement occurs as the hands returned to the ground under the shoulders. This fourth movement completes one repetition of the hand release push-up.
4th ACFT Event – The Sprint-Drag-Carry (SDC)
On the command of “go” the soldier moves quickly from the prone starting position to sprint down to the turnaround line. At the turnaround line the soldier must touch at, or beyond the line with a hand before sprinting back to the start line too complete the first lap. The second lap is a backward drag of a 90 pound sled.
At the start line the soldier grasps the sled strap handles and moves backwards quickly down to the turnaround line at the turnaround line the whole sled must cross the line before the soldier is allowed to move back to the start line. The third lap is the lateral. The same exercise performed in military movement drill one. The soldier will move to the left, going out on the lap, and to the right when coming back.
The soldier must remain slightly crouched with the hands positioned palms out in front of the chest. The soldier’s feet must not cross, and must remain parallel to each other and perpendicular to the direction of travel. The soldier can move quickly.
Bounding from the ground but must maintain hand and feet positions at the turnaround line. The soldier must touch the line with the left hand before performing the lateral to the right to return to the start line. The fourth lap is a loaded carry with a 40 pound kettlebell in each hand.
The soldier moves quickly down the lane before touching the turnaround line with either the left or right foot. The soldier returns to the start line with the kettlebells; Placing, not dropping them on the ground to complete the fourth lap. The fifth and final lap is a sprint. Touching with either hand at the turnaround line before sprinting back to complete the 250 meter event. Soldiers times are taken as they cross the line.
5th ACFT Event – The Plank
6th ACFT Event – The 2 Mile Run Event
The 2 Mile run event will be conducted in the same fashion as all Army 2 Mile Run events.
How to Grade & Administer the Army ACFT – Event by Event
Hey guys. I suppose that you are totally focused on the preparations for the ACFT. And yes, I know that the pressure is high and your hunger for success is even higher. I have no doubts in you though. I believe that all of you will do their best to prepare and to see a high score on your scorecard.
Nevertheless, I will try to ease up the process for you. I have some videos that I would like to share with you. Also I would like to walk you step by step with the whole testing procedure, equipment and everything else that is important for the ACFT.
“Army Combat Fitness Test” channel on YouTube.
These videos are uploaded on the “Army Combat Fitness Test” channel on YouTube. You can visit it here: https://www.youtube.com/channel/UCNPstvjdTmDV3zPK4qmuyMQ
1. Field and Equipment Setup
This video is a review of everything that is important about the testing site for the ACFT and ACFT Equipment as well. It begins with the basics of the testing site, then goes on about the required test equipment, all the important stuff that is crucial for the testing site and also about the rules for clothing and accessories for the candidates.
OIC or NCOIC is responsibility
For everything to run smoothly, the test OIC or NCOIC is responsible to inspect and validate the testing site. Also, their job is to determine the number of testing lanes or graders based on the number of soldiers to be tested and the time available to test.
Speaking of the testing site itself, the ACFT requires a soft, flat and dry test area. The area surface should be 40 by 40 meters on grass or artificial turf. The surface should be about half of a soccer or football field. And also, the surface should be free of any significant hazards. Another important thing for the testing site is to have an area for preparation drill, which should be separated from the test area.
16 Lane Set-Up
The field should be flat and well maintained. The 16 lane ACFT sight will have the following test equipment:
- 16 hexagon trap bars with weight of 60 pounds each, with set of locking collars for each bar,
- 3000 pounds of bumper plates,
- 16 pieces of 10 pound medicine balls,
- 16 pieces of nylon sleds with pull straps,
- 32 pieces of 40 pound kettlebells,
- 16 permanent or mobile pull-up bars or climbing pods. These bars are placed about 7.5 feet above ground with steps for shorter soldiers,
- The 2 mile running course should be flat in general, with a solid surface that is not greater than 3 percent uphill grade and with no overall decline.
- The starting point should be in close proximity to the pull-up bars. That is important for the soldiers to be able to move quickly from the leg tuck station to the 2 mile run start in less than 5 minutes.
When the course is performed indoors, the surface must be artificial turf only. Surfaces made of wood or similar material are not allowed because they have an impact on the speed of the Sprint-Drag-Carry event. If the outdoor conditions are not optimal, indoor running track can be used for the two mile run.
For conducting the test or the preparations, you will need appropriate equipment. For conducting the 16 lane testing set up you will need:
16 Lane Set-Up Extras
- 8 wooden or PVC marking sticks,
- 70 marking cones,
- 20 stopwatches,
- 20 clip boards,
- 70 half round markers and
- 18 pieces of 50 meter take measures,
There are rules for the clothing and the equipment of the candidates as well. The uniform for the ACFT is the army physical fitness uniform as described in AR 670-1. Other than that, any article of clothing that is not prescribed as a component in this uniform is not authorized for wearing during the ACFT.
As for equipment
Equipment for the candidates, devices such as weight-lifting belts, gloves or wraps are not permitted because they can lead to unfair advantage during the testing. The wearing of nasal strips, back braces, elastic bandages, compression socks and braces is forbidden, unless they are prescribed as part of a soldier’s medical profile.
Speaking of equipment that is allowed during testing, time measuring devices or biometric measuring devices such as watches, heart rate monitors, step counters and fitness trackers are authorized during the ACFT. However, these devices cannot be used as relevant for official measurement of the time for the 2 mile run and sprint-drag-carry events.
Other than this, wearing of other electronic devices such as music players, radios and cell phones is forbidden.
Wearing gloves In order to protect the hands and for improved safety is allowed with the AR 670-1 anytime during the event.
So, now we are going with in depth explanation for every event from the ACFT. These videos will help us to go step by step from the basics to the tips and tricks for the ACFT events. Also, there are some preparation and transition tips videos that can help you to smoothly execute the whole ACFT.
2. Transition Accountability – Prep to deadlift
This video is about the preparation and all of the activities that are done prior to the first event of the ACFT, which is the 3-Repetition Maximum Deadlift.
So, the ACFT begins with an accountability formation. Every member of the group formed by the candidates must be positioned properly in formation. The group should listen to the provided instructions by the NCOIC.
The group is positioned in formation of 3 ranks. Then the NCOIC gives instructions to the group about the upcoming ACFT.
The OIC explains that the ACFT is provided in order to measure the total fitness of every candidate from the group. An opportunity to review the test events and standards of the ACFT will be given to every candidate and it will be valid in the next 48 hours. Also, this is a moment when the NCOIC will ask whether any of the soldiers failed to complete the task or didn’t fully understand the requirements.
After that, the candidates will be informed that the results of this test will give them and their commanders an indication of their level of physical fitness and will serve as a guide in determining their physical training needs. Every candidate can rest and recover at each station while he is waiting for the other candidates from the testing group to complete their turns.
10 minute preparation drill
Then, the group is supposed to do a 10 minute preparation drill. The candidates should do each exercise at a self-paced intensity in order to avoid an undue fatigue.
So, the preparation drill begins. The group formation is extending to the left, then to the right, while extending their arms. The preparation drill is consisted of five repetitions of each of these exercises:
- The Bend and reach
- The Rear lunge
- The High jumper
- The Rower
- The Squat bender
- The Windmill
- The Forward lunge
- The Prone row
- The Bent-leg body twist and
- The Push-up
After all of these exercises are done, the group returns into the starting formation. Then, the group should do a self-paced warm up for the ACFT in general, and specifically do a warm up for the deadlift event. The soldiers are informed that the amount of weight is marked on each hex bar and that each station increases the weight for about 20 pounds.
The soldiers are not allowed to change the weights. That can only be done by the graders. The hexagon bars begin at 140 pounds and are getting heavier as every candidate moves to his right. Graders are posted at each station. Every candidate is encouraged to do as much repetitions with as much weight as he can do in order to get a better score. The maximum warm up for the deadlift is self-paced in order to avoid undue fatigue.
Every candidate while conducting the 3 repetition maximum deadlift warm-up will have to fill in the required information on his scorecard. And after that, every candidate is obliged to hand the card to the grader before he begins with each test event. And after each event, the grader will record the score in the scorecard and will return the scorecard to the candidate.
After completing the last event, the 2-Mile Run, every candidate must sign the scorecard before departing the test area in order to certify his ACFT score.
And finally, when all of the candidates are instructed with the instructions that are mentioned before, the group is headed for the deadlift event warm up area.
3. 3RM Deadlift Event Execution
The first event of the ACFT is the 3-Repetition Maximum Deadlift. Basically, this event is used for determination of the muscular strength and technique of the candidate for lifting heavy loads from the ground, jump, bound and tolerate landing.
This event is contained of three phases:
- Preparatory phase
- Upward movement phase
- And downward movement phase
Every candidate at each deadlift station will be accompanied by Grader
So, every phase of this event should be completed like this:
Start by stepping inside the hexagon-trap bar. Your feet should be positioned in shoulder width apart one from another. Your position should be in the center of the hexagon-trap bar. Then, on the command of “GET SET,” you should bend at the hips and knees, reach down and grasp the center of the handles.
At this moment you should be positioned like this:
- With your arms fully extended,
- Back in flat position,
- Head in line with the spinal column or moderately extended,
- Eyes focused at six feet to the front,
- And your heels in contact with the ground.
The weight distribution should be from mid-foot to heel. And of course, all repetitions will begin from this exact position.
This next phase starts when you hear the command of “GO”. Then you should stand up and lift the bar by extending your hips and knees. For this phase you should know that your hips should never rise before or above the shoulders and your back should remain straight throughout the lift.
This phase ends when you fully straighten your hips and knees until you reach an upright stance. Then, at the end of this movement there is a slight pause.
In this last phase, you should lower the bar to the ground. You should do that in single, controlled movement by bending the hips and knees slowly. I should remind you that during this position you should keep your back in a flat position.
To successfully finish this event you should lower and put the hexagon-trap bar in the starting position. It is important to maintain control of the bar, which means in any case you shouldn’t drop or let go of the bar before the weight plates touch the ground. Also, the weight plates shouldn’t bounce on the ground, they should securely be put on the ground.
D-Handle hexagon-trap bars
Be aware that D-Handle hexagon-trap bars are forbidden. But there is an exception. In that case, the candidate should grasp the lower handles with the D handles facing down.
Those are the three phases of the deadlift event on the ACFT. Knowing this, on the command “GO,” you should execute three continuous repetitions with the same weight to complete this event.
Touch the ground
If you do the whole movement for the deadlift event properly, but for some reason the weights didn’t touch the ground, sadly that repetition will not count. So you make sure that you will do every step according to the rules. But, if you make a mistake you shouldn’t stop with the repetitions. Just continue doing them until you complete a total, full three repetitions. If you fail to do so, you will be provided with one more attempt at a lower weight.
On the other hand, if you manage to successfully complete three continuous repetitions on the first attempt, you may elect an additional attempt. That attempt will include a higher weight after you take a short rest of not more than two minutes.
You are allowed to make two attempts on this event. The highest weight that was successfully lifted will be taken into consideration for your score.
This event, knowing that it is a weight lifting type of event, can potentially cause an injury of the candidate. In that case, the Graders have an option to stop the attempt if they determine that the candidate will injure himself by continuing. If they stop the attempt for this reason, this will not count as a record attempt.
The major potential causes of injury involve:
- If your hips are moving above your shoulders,
- Excessive rounding of the spine and shoulders,
- If your knees are collapsing inward.
Other than this, the test attempt won’t be stopped in case of minor errors that cannot be declared as a threat of injury.
Graders will conclude a record attempt if the candidate:
- Uses the ground for momentum on the next repetition,
- Rests in the down position, which means no continuous effort is being made to lift the weight,
- Fails to complete three repetitions under control in one attempt,
- Loses grip, actually if he breaks contact with the bar and/or drops the weight.
4. Transition Deadlift to Standing Power Throw
In this video we can again notice the procedure during the ACFT for the Deadlifts event. And also we can see how the transition from the Deadlift to the Standing Power Throw should be done.
The NCOIC reviews the deadlift stations to make sure there are no more than 5 soldiers at a single weight. If there are more than 5 soldiers per station, graders should adjust weights at a nearby station to even out the lines. As I said before, only the graders can adjust the weights.
Then, when this is sorted out, the NCOIC gives a preparatory command to the graders: “Graders Ready”. Graders should positively confirm with a “thumbs up”.
Now its candidates turn. They move into the hexagon bar and they test the maximum deadlift.
Obey the rules
Every soldier should do his best to obey the rules, do the repetitions with the maximum weight that he can lift, and get an awesome score. When the soldiers begin testing the maximum deadlift the NCOIC positions just outside “Lane 1”.
As I said before, after completing this event the grader returns the scorecard to each soldier and directs them to the NCOIC.
Fill each lane
Now, the NCOIC is taking care to properly fill each Standing Power Throw lane. He is filling each lane with maximum 4 soldiers per lane, never more than that. Once the lanes are filled, the group of 4 soldiers will line up from lowest to highest deadlift scores. The soldier who had the lowest deadlift score will be positioned in the front of the line, on position 1. On the other hand, the soldier who had the heaviest deadlift score will be in the back of the line, on position 4.
This is the testing order that soldiers will maintain until the 2-Mile Run event, and they will remain with their grader also. Once the soldiers are in testing order, there will be 4 soldiers in a single line behind the standoff cone, ready to begin the Standing Power Throw events.
5. Standing Power Throw event execution
The Standing Power Throw is the second event of the ACFT. This event is targeting your upper and lower body explosive power, total body flexibility and dynamic balance.
It starts with the proper positioning of the soldier. You should be facing away from the start line. Actually, the starting line should be behind your heels and back.
Grasp the 10 pound medicine ball
Then, you should grasp the 10 pound medicine ball with both hands and raise it at your hip level. Both of your heels should be leveled at the start line, not beyond or on the starting line. Standing further away from the start line is allowed. That is a soldier’s discretion. Towels are provided in order to clean the ball from moisture.
When you’re ready, grasp the ball firmly and as far around the sides as possible. Be aware, you shouldn’t touch, or step beyond the starting line. The first throw is a practice throw. This throw is for warming up and to help the grader to see the approximate landing of the ball for the measured attempts.
So, you will do one practice throw and two recorded throws after that. The grader at the start line will record the score for both of your throws. But, only one of the two attempts will be taken into consideration for the official score. That will be the longer throw. The throw with better score will be recorded in the scorecard. The grader will circle the longest throw attempt.
Throw will be repeated
The attempt will not be taken into account if you step on or beyond the starting line while throwing. This is a foul and the throw will be repeated. Two fouls in a row will account as one recorded attempt and you will receive an overall score of 0.0 meters for that throw. If the grader assumes that a soldier intentionally stepped on the line in order to dismiss that attempt, that attempt will be recorded and will be scored with 0.0 meter score immediately.
You better be careful about these rules. We don’t want to blow all of the hard work on a technicality, right?
6. Transition Standing Power Throw to HR Push-up
In this video we can see how the soldiers need to be positioned for the Standing Power Throw Event and the step-by-step procedure for this event. Also, here is an explanation of the whole process for the transition to the next event. So, I will walk you through the video and the process itself.
One grader is appointed for each lane. And he should start with the adjustments of his group in order to position them properly in the lane. Each lane is filled with no more than 4 soldiers. The first soldier of the lane moves out to retrieve medicine balls. One grader ready for measuring the upcoming throw. He moves onto the testing lane with a marking stick for marking the landing point and taking measures.
Then, the first soldier from each line moves to the “start line”, positions himself to face away from the lane and picks up a medicine ball. Towels are available for the soldiers to wipe/dry the ball if they need to.
When everything is set, the NCOIC gives a preparatory command: “Graders Ready”. Graders should confirm with a “thumbs up”. Then, the NCOIC gives the command “GO”.
The graders role is to manage the throws and record the scores alternating between the soldier in Lane “1” and the soldier in Lane “2”. Soldiers are allowed to throw the ball only when that is approved by the grader. To keep everything in order, and for safety reasons only one soldier from two lanes can throw at a time.
Then the scorer marks each record throw and announces the distance in meters. Once both lanes have completed 2 record throws, the NCOIC will direct soldiers to rotate.
When finished with the throwing, SM moves onto the field, and retrievers move to the back of the line. The next soldier in line steps up to the start line.
NCOIC is taking care for everything to run smoothly. When all lanes are ready, the NCOIC will give the command “Go”.
Once all 4 soldiers in all 16 lanes have completed the Standing Power Throw, they will be in a single line behind the stand-off cone for each lane ready to begin the Hand-Release Push-Up event.
7. Hand Release Pushup event execution
The third event of the ACFT is the Hand-Release Push-Up. This is a 2-minute timed event and its goal is to measure your upper body strength, push endurance, core strength and coordination.
There are two administrative protocols for this event during the IOC Field Test:
- The arm extension protocol and
- The hand lift protocol.
The event begins when you’ll hear the command “GET SET”. Then you should assume the starting position.
That means that you should be positioned in prone position and:
- With your hands flat on the ground and index fingers inside the outer edge of the shoulders,
- Your chest and the front of the hips and thighs should be on the ground.
- Your toes should touch the ground with your feet placed together or up to a boot’s width apart,
- With your ankles flexed,
Also, you may adjust the position of your feet during the event as long as you do not lift your upper body off the ground.
Your head doesn’t have to be on the ground, but it should be in line with the body and with your eyes facing the ground.
The grader will be positioned at three feet to your side and above your head.
Then, when you are fully ready, you should start when you’ll hear the command “GO”.
The first movement
should look like this: Raise your body from the ground as a single unit to the front leaning rest position by fully extending the elbows. You should maintain a generally straight body while doing the hand-release push-up at all times. This is important, because if you fail to do so that repetition will not be taken into consideration. Be aware that the only resting position is the front leaning. Also, bending at the knees, hips, trunk, or neck while in the rest position is forbidden.
The second movement
Starts from the front leaning position. Then you should bend your elbows to lower your body in a steady movement back to the ground. Your chest, hips, and thighs should touch the ground at the same time. You shouldn’t touch the ground with your head, but you should keep your head aligned with your body while looking toward the ground.
The third movement
is the arm extension hand-release push-up. You should do that by extending both of your hands out from the body until your arms are fully extended. That should be done without moving your head, body or legs. While doing this extension your hands must be off the ground. After this, you should bend your elbows in order to move your hands back under the shoulder until your hands are positioned in the starting position.
The fourth movement
is the hand lift hand-release push-up. You should lift both of your arms from the ground at the same time. This should be done without moving or lifting your head, body, legs or feet. The grader should be able to notice a clear gap between your palms and the ground. If you fail to do so, that repetition will not be taken into consideration for the score of this event. Then your hands should be steady lowered until they reach the starting position. It is forbidden to “slam” your hands on the ground in order to start the next repetition. This can cause dismissal for this repetition.
You must ensure that your hands are flat on the ground with the index fingers inside the outer edges of the shoulders. That means returning them to the starting position. And that is considered as one repetition. You will not be allowed to begin with upward movement until your hands and body are fully resting on the ground with the head in line with the body.
It is important for you to raise your body from the ground in one continuous effort, without resting on the ground. If you perform a repetition stop for five or more seconds that will be considered as resting.
Attention to detail
A repetition will not be taken into consideration if you do some of the following:
- Index finger is positioned outside the outer edge of the shoulder,
- Feet are more than a boot’s width apart,
- You fail to keep your body in straight position while you simultaneously raise the shoulders and hips off the ground,
- If you bend or sag at the shoulders, hips, and knees while you are in the front leaning rest position.
If you make a more serious mistake, the event may be terminated. That may happen if you put your knee or elbow on the ground or if the two minutes for the event have elapsed. You may be warned only one time. And after that, the event will be terminated for any of the following reasons:
- Resting in any position other than the front leaning rest position.
- Lifting a foot or hand from the ground in the front leaning rest position.
To understand better a situation when your event may be terminated, here is one example scenario from the video:
The soldier reaches the front leaning rest position and lifts a foot. For that, he is warned by the grader: “Soldier, this is your first and final warning for foot infraction.” Unfortunately, the soldier repeats the infraction 3 repetitions later. That was noticed by the grader, and his reaction was: “Foot infraction – terminated.”
As said before, you only have one warning. If you repeat a failure to correct your body alignment, that will result in event termination.
8. Transition Hand-Release Push-Up to SDC
After doing the Hand-Release Push-Up event, the next one is the Sprint-Drag-Carry event. But, of course, you need to complete the HRPU event first, right?
Well, this event starts when the graders move onto the field and face their 4 soldiers. As I said before, the soldiers are lined up in groups, which consist of no more than 4 soldiers.
Then, graders call the first soldier in line to come forward to the start line. The first soldier assumes the prone position with his head behind the start line. The NCOIC is observing the preparation, and when he thinks that everything is set he gives a preparatory command to the graders: “Graders Ready”. Graders are checking whether the first soldier is ready. When he is ready, the graders respond with a “thumbs up” to confirm that the first soldier is in the prone position.
When everything is set, the NCOIC gives the command “GO” and starts the 2-minute clock on his stopwatch. Graders count out loud repetitions executed to standard, as soldiers continue to do the hand release push-ups. The grader repeats the last correct number of repetitions for repetition that are not to standard. The clock is ticking. While the time is running out, the NCOIC calls out 30-second time intervals until the last 10 seconds. The last 10 seconds are counted down from 10. This same procedure is repeated for every next soldier from the lane.
That sums up the Hand-Release Push-Up event. Once the soldiers from all 16 lanes have completed this event, there will be 4 soldiers in a single file behind the stand-off cone for each lane ready to begin the Sprint-Drag-Carry event.
9. Sprint-Drag-Carry event execution
The fourth event of the ACFT is the Sprint-Drag-Carry event. With this event, your anaerobic endurance, muscular power, agility, and coordination will be tested.
In order to prepare yourself for executing this event, you should position the sled handles and kettlebells somewhere behind the starting line. By hearing the command “GET SET” you should assume the prone position with your hands flat on the ground and your head behind the starting line.
On the command “GO” you should stand up and sprint 25 meters. Then, you should pass the 25 meter line with your feet, or touch it with your hand, turn back and sprint all the way to the starting line.
The grasps handles will be positioned on the sled behind the start line. You should grab the strap handles and pull the sled backwards until the sled and your entire body cross the 25-meter line. On the way back you should do the same, pull the sled backwards all the way to cross the starting line.
When your body and the sled cross the start line, you should drop the straps and immediately begin with the lateral. You should perform a lateral shuffle for 25 meters. While moving to both lines you should face the same direction all the time. For example, on the way up your right foot will be the first to touch the base line, and on the way back your left foot will touch the base line first. Your feet may touch and shuffle while you do the lateral shuffle, but they shouldn’t cross at any moment. The graders will observe whether you’ll cross your legs and they will correct you if you do. So, shuffle from baseline to another, touch the base line with your hand and foot, then shuffle all the way back to the other baseline and do the same.
For this part of the event, you should grasp the handles of the two 40-pound kettlebells and run to the 25-meter line. You should step on or over the 25-meter line with one foot, then turn around and run back to the starting line. After you do that, you should place the kettlebells on the ground beyond the starting line. Then, you should sprint 25-meter up to the base line, touch on or pass the base line and then sprint back to the starting line.
Your total time will be measured by the grader. He will stop the stopwatch when you’ll cross the line after the final 25-meter sprint and record your total time.
If, for some reason, you drop the kettlebells during the movement, your movement will be resumed from the point they were dropped.
Start the movement over again
But, you will be called by the grader to start the movement over again from the starting line if you do some of the following:
- Fail to touch the turn line with a hand and foot while sprinting or doing the laterals,
- Fail to pull the entire sled across the 25-meter turn line or start line,
- You sling the sled across the line,
- Fail to place the kettlebells on the ground beyond the start line in steady movement. You shouldn’t drop, throw or toss the kettlebells.
And that was pretty much a full summary of the Sprint-Drag-Carry-Event. I don’t mean to scare you guys, but you should know that this event is considered as the hardest event of the ACFT. You should do all the movements one by another, don’t make mistakes, and do it as fast as you can to get a better score.
10. Transition Sprint Drag Carry to the Plank”
11. Transition to the Plank
12. Plank execution
We want to perform the Plank on a soft surface like turf/grass. According to Army regulations, we can not use hard surfaces such as gravel & concrete.
The grader will call out, “Get ready,” Hands can be in a fist or palms facing down and a fist-width apart. On the command “Go,” you will take your knees off the ground, and your feet must be a boot-width apart.
Your grader needs to let you know every time 15 seconds have gone by.
You are allowed to shake and grunt as much as you want. JUST DONT BREAK the plank position.
After you finish the Plank, you will be given 10 minutes to rest before your 2-Mile Run Event.
13. Two-Mile Run event execution
Well, guys we came to the sixth and last event of the ACFT, which is the 2 Mile Run. This event is meant to test your muscular and aerobic stamina.
One of the crucial things for this event is the course itself. The OIC or NCOIC will ensure that the course is measured to standard for distance and elevation and is clear from obstructions or debris. Also, the 2-mile run can be held indoor as well as indoor. Or also it can take place on an improved surface such as a road or sidewalk. Anyway, the course should be generally flat with no more than a 3% grade change. That said, it’s obvious that this test cannot be completed on unimproved terrain.
5-minute permitted rest
After you finish with the Leg Tuck event and before you start with the 2-Mile Run event there is a 5-minute permitted rest. The rest begins when the last candidate in the testing group completes the Leg Tuck event. This is provided in order to obey the rule that all of the candidates must start the 2-mile run together.
This event begins with the command “GO,” when you should start running 2 miles as quickly as possible. While doing so, any kind of assistance at any point of the running is not allowed. Although, pacing is permitted by some of the other candidates that are taking the test.
14. Transition to Score Cards
Well, when you’ll finish with the last event, the 2-Mile run, you are done with the ACFT. Lastly, we are going step-by-step once more with this last event. And after that, there is an explanation for the last movements and activities that you should do in order to finish the ACFT completely.
While doing this event, separate graders are authorized, but not necessarily required. If there are separate graders, the OIC or NCOIC is responsible for the orderly transfer of the scorecards from the lane graders to the 2 Mile Run graders.
The 2-Mile Run starting and finish line will be positioned near the test site where the other 5 events took place. There are rules for the running course. Out-and-back or lap track courses are authorized. As mentioned before, the Two Mile Run should be conducted on an outdoor track with an improved surface such as a road or sidewalk. If that is not possible, when an outdoor track is not available, the 2-Mile Run can be conducted indoors as well.
5-minute rest period
When the 5-minute rest period from the previous event elapses, the NCOIC gives a preparatory command to the graders “Graders Ready”. Graders, after they make sure that their four soldiers are prepared to start, respond with a “thumbs up” to the NCOIC.
Then, the NCOIC gives the command “GO” and starts the clock. The graders also are measuring the time, and they perform as backup timers to the NCOIC.
When that is set in motion, the soldiers begin the 2-Mile Run. The graders keep track of completed laps as soldiers pass their position. When the soldier completes the Two Mile Run, the graders record their total run time.
After doing so, the grader checks and verifies all the scores are correct and legible on the scorecards. Then, the grader presents the scorecards to their four soldiers. If the graders and the soldiers don’t have any negative remarks, the grader and the soldier both sign the scorecards to validate the ACFT scores are correct. If there are any discrepancies concerning the scorecards, they must be resolved on the field and the NCOIC or OIC may be involved in the resolving.
Well guys, I’m sure that I stole a lot of your free time with this tutorial. But hey, it’s for your own good. I hope that I was helpful and that most of your questions were answered. I would like to show a great appreciation for the Army Combat Fitness Test channel on YouTube for these videos. Also, I would like to thank you for your time and attention. I wish you all the luck for the preparation and the ACFT itself. It was a pleasure.
If you have any questions just let me know. Take care.
Matt Ward’s Opinion on the ACFT Events
(previously called the ACRT)
See more of Matt’s Awesome YouTube Videos –https://www.youtube.com/user/shootemup89
What’s going on guys so today we are going to talk about something that you guys have asked me about a lot and that is a new army PT test the ACRT test and whether or not you should prepare for that or the regular APFT that we have right now. Whether or not I think that it’s actually a good measurement of your physical fitness.
So this is a quick little history lesson before we get started on this the Army has been doing the current APFT. The two minutes of push-ups, the two minutes of sit-ups and, the two-mile run since about 1980. That’s what I found. When I did a little bit of research on this video. I guess maybe it might be about time to switch things up and that’s where the ACFT test comes in.
I hope I don’t mess that up but basically my real quick opinion of the current PT system. So, the APFT, do I think it’s actually a good measurement of your physical fitness? The answer would be for the most part, yes. I don’t really see people who are out of shape passing the PT test, that doesn’t really happen. It’s kind of hard to do a two-mile run if you’re out of shape, as well as the push-ups is something that’s difficult.
Biggest Complaint on the ACFT Events
My biggest complaint about the PT test as it stands right now is, the sit-ups because it is honestly such a bad measurement for your core strength, like your actual core. I think it’s kind of ridiculous! I think there are definitely other things that you can do that will actually measure your core strength because this a regular sit-up not only do a lot of people think that it’s just bad for you. It’s bad for your back, bad for your neck or whatever. Personally I think a lot of that has to do with a lot of people who are they’re just pulling on their neck way too hard. Rather than actually focusing on using their core but, that’s just my opinion. The sit-up really is not that great of a core exercise workout you’re gonna be implementing some of your legs and stuff into that.
Problem with Sit Ups
A lot of it has to do with this your body type. There are literally some people out there that can do sit-ups way easier than me. It’s just a piece of cake. Just because their body is body type and since my back has more of an arch it is a lot more difficult for my body type to actually do the sit-ups.
Different Body Types
I’ve been told one time I was doing a PT test, somebody was like “dang like your body is just like, it’s just difficult for you to do do sit-ups” like I have to go all the way down like I can’t do this whole like just the bottom of your shoulder blades touch the ground and then you go back up. For me that’s not possible. I just have to go all the way down and then come back up. As you guys might have seen in my sit-ups forum video, you can kind of see what I’m talking about because I go down. My back hits and then I go back up. There’s really no you know bottom of my shorter blades for me.
Running 2 Miles is a Must
Anyways, that’s enough talking about that but, that’s really my biggest complaint about the current PT test. I think the running is definitely something that’s good, that measures your endurance. I know in combat you’re not really gonna be running 2 mile runs. That’s just, really not going to happen. If you can do that then you will be able to do the short sprints and all that stuff. You know, you’re going to have to run a long distance across the field or do long ruck marches. I do think that the two-mile PT test run is actually a pretty good measurement for that.
Then the push ups, I think is a really good measurement for your chest, your arms and, some of your upper body. If you can pass the push-ups for a PT test, I think that that’s a pretty good indication that you’re in some sort of upper body physical condition.
Let’s Talk about the ACFT Event now….
So, now I’m going to cut to the actual a ACRT (ACFT) PT test and some of the different events that are going to incorporate. Then, kind of my opinion of the individual events. At the end of this video, I think I’m just going to cover of my overall opinion. Whether or not you should prepare for this or is this new PT test (ACFT) is gonna be better than the old one. All the information I’ve got in this video, you can easily find it on google. This current you know website that I’m looking at right now is the Army’s website.
MW’s take on ACFT Event Max Deadlift
The first ACFT event that they have listed is the deadlift. The proposed weight range is 120 pounds to 420 pounds. So, I’m not sure if a 120 pounds is gonna be like the minimum. Like, that’s the minimum standard and if you can’t do that you’re gonna fail. I think honestly, that’s was like SuperDuper low! That’s not even like a person’s body weight! The minimum should be somewhere around 200 pounds because the average weight of a person, I don’t know 100 170 pounds or so plus the amount of gear that are going to be wearing is gonna be somewhere around 200 pounds. So, you should be able to at least deadlift 200 pounds my opinion. I’m not the army experts or anything but currently they’re going through all the studies and the tests to figure out where these actual maximum and minimums should be.
How should they actually score this for the different age groups, because if you didn’t know the current Army APFT the maximum and minimums are based off of your age. So, there’s an age range from 17 to 21. Then, 22 to 26 and 27 and up, and so on. For each different category or age group there’s going to be a different max and a minimum. So they’re trying to work those things out right now and currently they’re looking at 120 pounds to 420 pounds.
Such a Great Event
In my opinion the deadlift would be a great exercise to implement! it’s currently being used in the OPAC which is something that you guys I believe, all now have to take. I didn’t have to take it when I first joined but it wasn’t implemented back then. Since the deadlift is in, I believe to max it is like 220 pounds stuff like. That is not a lot, especially just to make sure that again you can lift that person up and then it will measure basically your fitness level in what kind of job category you can be in. So, in my opinion deadlift will be a great addition to the ACFT or the physical fitness test.
Number one, it is just a really great test of like, your overall body fitness. It’s gonna work your legs, you’re gonna work your upper body and then, your arms. You’re honestly not going to need a whole lot of equipment, you’re screaming like a barbell or something I don’t know if they’ll use a hex bar or not but basically not a whole lot of equipment. You can be test on that pretty quickly.
Standing Power Throw and Ward’s Confusion
Now, the next event here is the standing power throw. This says that soldiers will toss a 10-pound ball backwards as far as possible to test muscular explosive power. Apparently you’re going to be holding a ball like this 10-pound ball and you’re gonna throw it behind you to measure your explosive power. I honestly don’t know what I think about this one. I think it’s kind of just like a gimmicky-ish thing for the OPAT test. You hold a ball against your chest and you will throw it forwards. Not sure what I think about this one. Not sure what I think about it at all.
ACFT Hand Release T Push Up and Matt’s Opinion
The next event is going to be the T-push-up which is basically, you start from the prone position apparently, and then you’ll have your arms extended outwards. Basically however they implement the push up, I think that’s perfectly fine. Again, I think it is a good measurement of your upper-body strength. So, the deadlift. If you guys didn’t know, you’re actually working your back a whole lot more than you are going to be working your arms and stuff like that. So, incorporating the push-ups into this test, you’re basically going to be working the front of your body. So, the deadlift will be working your back muscles. Then on the push-up, you’re gonna be working your chest. Basically, that’s how that’s gonna work.
Matt Ward Breaks Down the Sprint-Drag-Carry ACFT Event
The Sprint Drag Carry is basically where you’re gonna be dashing 25 meters, 5 times. Up and down a lane while a soldier will perform a sprint, drag a sled weighing 90 pounds, and then hand carry two 40 pound kettlebells right. So, this is kind of cool like it sounds good and all! My only problem with this is the amount of time it’s going to take. The amount of equipment, preparation and planning that this event (just by itself) is going to take.
Not Much Needed
As we all know the current PT (APFT) test, you really don’t need that much space. The only thing you really need is like a track or someplace to run a two-mile run. So, you’ll need a quarter-mile track, a half-mile track or, you can find a place where you can just run up and down a mile. That’s really the biggest area you need. You don’t need a whole lot of equipment or anything to do push-ups and sit-ups. The only thing you need right now are PT mats right?
A “Good Event”
This event it’s a good event to measure like how in shape you are in. All the explosiveness and how you know, being able to carry two 40 pound kettlebells. Which I know for some people right now would be a difficult task. So, I think this would be a good test but, my only thing is it’s gonna take a lot more planning, a lot more equipment and stuff like that. It’s gonna be more difficult to implement than the current system because the current system you don’t really need much equipment. You can just knock out a PT test.
APFT = EASY
As for the APFT, an NCO or an officer trying to plan this thing out, it doesn’t take a whole lot of planning but all these six events will take a whole lot more planning. It’ll take a lot more instructors and stuff to actually do this thing. That’s my only problem.
How Ward feels on the ACFT Leg Tuck Event
The leg tuck is something that you’re gonna be doing during PT. Which is basically gonna be, hanging on a pull-up bar and you’re going to lift your legs up until your knees touch your elbows. This is gonna be (I guess) replacing the sit-ups part of the workout for the old PT test (APFT) and I think this is pretty good! It does measure your core strength really well.
I think that I’m kind of curious how I will do with this because I do a lot of you know exercises on a pull-up bar and one of my main things that I’ve used for abs is basically hanging on a pull-up bar and lifting my legs and lifting my knees. Doing stuff like that.
So, I’m kind of curious how I’ll do because the way they’re going to test you is, You’re gonna do Leg Tucks as many times as possible. So, I don’t know how many I’m gonna do but, I do like this because it’s gonna combine you actually being able to hold yourself on a pull-up bar.
Then use your core to lift your legs up to touch your elbows and that is going to be a far better core workout than the current system. A lot of people right now, they don’t really do pull-ups or anything like that. They don’t really hang from a pull-up bar that often so this is going to combine that which is honestly gonna work your upper body and then the leg tuck. Where you’re lifting your legs up is definitely gonna be working your core.
Matt on the Two Mile Run ACFT’s Final Event
The final event for the new PT test is gonna be the two-mile run and I do like that they are bringing this over from the current PT test. I like that it measures your endurance.
Pretty well and honestly it’s really kind of a short distance run. It’s not like a quarter-mile sprint or anything like that. Where you’re gonna be really measuring sprinting. It is short when you compare it to like really long distance running. So a long distance runner is going to be running longer than those two miles. So, in my opinion two miles isn’t really that long.
Lower the STANDARD!?!
The only thing that they are gonna change on this apparently, through doing a little bit of research that I’ve done is, that they’re going to basically lower the standard for the two-mile run and I am okay with that. Like they’ve said and all the stuff on the articles that I’ve read, you’re going to be doing these exercises the five exercises before this two-mile run. From the looks of it it will actually make you more fatigued and tired before this two-mile run. So, for them to lower the standard of the two-mile run since it’s the last event, I think is okay. I just don’t want them to lower it too much.
What a Prediction!
For me, in my age group the maximum for the PT test on the run is 13 minutes flat. So if they reduced that to 13 30 or something like that around there I think that would be okay.
(Gibson: WOW Matt you hit it right on the head with that prediction)
I hope they don’t go as slow as 14 minutes because, knocking a minute off that two-mile time is a lot of time. One minute of running is a lot of time. So, I hope they don’t go knock it down that much but I do like that they have thought about “like hey you know two minutes of push-ups in two minutes sit ups isn’t gonna make you as tired as doing these five other exercise. So, I like how they thought about that.
Matt Ward’s Thoughts on the ACFT and all Events
What are my thoughts on this new PT test and whether or not you guys should actually train for it? I do want to say right off the bat that this has not been implemented yet right this has not been implemented. Yes, they have narrowed it down. Apparently from 20 different exercises, they’re still working on getting the maximum and the minimum you know nailed down. On different weights and stuff like that. So, this has not been implemented and for all of you guys who are about to join the army work on the regular PT test. That where we are at right now which is the two minutes of push-ups the two minutes of sit-ups and a two-mile run. Which is the two-mile run beyond both but you need to work on those things as of now. If you get really proficient at those, I don’t see you having with this new PT test. I mean if you want to work on some deadlifts and some of these other things and work on carrying some dumbbells around. So you can work on the Sprint Drag Carry, I think that might not be a bad decision.
Don’t Be Worried
You definitely shouldn’t be too worried about this because it’s not going to be implemented in the year 2017. They have been testing it with different people. They have been testing it with different units, which they do all the time with a whole bunch of different things. If it does get implemented, it’s not going to be anytime soon. The big thing with this new system is going to be the amount of equipment that you’re going to need. The amount of time the PT test is going to take, because it’s definitely going to take a lot longer than the current PT test. The way the current PT test is, you knock out your push-ups, you knockout your situps and then run. In between each event is a 10-minute rest period and usually in that time they’re giving an instruction on the event and whatnot.
Too long of a Test
They have to do that every time. They have to actually explain to you this is the pushup, this is the proper form… Oh blah. Here’s the sit up, here’s the proper form and that usually takes up some of those 10 minutes. So, with these different six events, if they have that same 10-minute rest period in between each event. So you’re recovered a little bit. Then that’s gonna just right there in itself is an hour of rest time. Let alone the amount of time it takes to actually perform the PT test. So, that’s going to be you know two – two and a half hours or so. Maybe even three hours to do this PT test! Where currently, it only takes about an hour honestly to take the current PT test. That is my issue with this thing moving forward. Some of the issues that it might have is the amount of equipment, the amount of time it’s going to need, and planning & preparing.
So, if this does get implemented I guess I won’t be too surprised because it’s gotten pretty far along in this process. Since I’ve been in the army just in the past like three years, I’ve heard of multiple different tests and multiple different things and this one seems to have made it the farthest. So, it probably will get implemented. We’ll see, it’s just not going to get implemented in my opinion anytime soon.
Wrapping it all up for the ACFT Events
That’s going to be it for this video. It went on a little while longer than I thought as usual but I did want to cover what the individual events were and my kind of thoughts and opinions on them. As well as comparing it to the old PT test which is the current one to this new ACFT test the Army is looking into implementing. So, I hope you guys maybe learn something and again train for the current PT test. Do not train for this new one yet because it hasn’t been implemented. I’m sure a month or two though like we’ll know in advance like this is definitely going to happen on this day. This new PT test is gonna be the new way.
We will know about that and then you can start really preparing for it. Just keep that in mind, don’t stress about it, don’t be like oh I’m gonna go to basic training and you know, I’m gonna have to deadlift 420 pounds if I want a max. That’s not gonna happen okay? So, keep that in mind but, if you liked this video hit that like button. If you want to stick around for some more of my videos, the subscribe button is waiting for you to click it. If you have any comments, questions or whatever, leave your comments down below.
My Instagram and snapchat are always open to you guys to leave comments or to ask me anything. You want to have conversations, send me as long of a message as you want, I really don’t care that’s totally fine with me but those links are in the description. I hope you guys have a great day and I’ll see you guys later.-Matt Ward