What are some tips & tricks to ace the ACFT?

2020-09-29T13:50:48-04:00

Response by LTC Private RallyPoint Member made Sep 29 at 2020 2:02 PM

2020-09-29T14:02:59-04:00

not really any tricks. tips: train and practice on the actual events. if you don't have access to a gym with all the proper equipment, make do with whatever you can come up with to approximate the events as closely as possible. the only real tip I have is don't push it too hard on the 250 meter sprint, drag, carry. That takes a lot out of your legs and you still have to run 2 miles afterwards. I wouldn't worry about trying to "ace" it the first couple of times.

Response by SFC Private RallyPoint Member made Sep 29 at 2020 2:18 PM

2020-09-29T14:18:08-04:00

Very, very few have gotten a perfect score on it. I think what - two? A NG soldier and a MAJ did before they changed the pushups. He had hired a personal trainer though...not everyone can afford that.

Response by SFC Private RallyPoint Member made Sep 30 at 2020 12:21 PM

2020-09-30T12:21:54-04:00

I’m not going to tell you that you can’t ace the ACFT, but I will tell you that you’ll need to to follow a balanced training program that trains the following components: muscular strength, muscular endurance, aerobic endurance, anaerobic capacity, and power. The newest version of FM 7-22 has just been released, along with ATP 7-22.01, which covers testing, and ATP7-22.02, which covers drills and exercises. I recommend looking into those. Additionally, you should reach out to your unit’s Master Fitness Trainer for assistance in putting together a good plan. Finally, put in the work on a consistent basis, be patient and trust the process. If you need anything else, reach out anytime. I am a Master Fitness Trainer and I’m also nearing the completion of a Certified Personal Trainer certification.

Response by SSG Private RallyPoint Member made Sep 30 at 2020 10:34 PM

2020-09-30T22:34:32-04:00

Its definitely a different kind of test but definitely passable. Its more about form and making sure you are doing your test properly then it is about speed. So my advice would be to not necessarily take your time with it but make sure you pay attention to detail and make deliberate movements so that you are not wasting energy

Response by MAJ Private RallyPoint Member made Oct 10 at 2020 3:32 AM

2020-10-10T03:32:13-04:00

I've got a couple of tips, but more for those with painful/suspect joints.

1) For the hand release push up, the reg is to have your thumbs within the width of your shoulders. You can flare your elbows out, they don't have to be directly against your trunk. This way, you can use more of the pectoral muscle. I have long arms and a shallow chest, so arms against my trunk is a long range that stresses the smaller triceps muscle vs the pectoralis.

2) For the sprint drag carry, during the drag portion, the more upright your overall posture, the more you use the calf muscles to propel yourself, potentially wearing them out for the run. It's better to alternate to a more flexed trunk posture to emphasize the glutes for hip extension, much bigger and more powerful muscles. Of course, you can go back and forth between the postures if one is less conditioned or fatigued.

3) Finally, for the leg tuck, if you have a painful shoulder, use that arm furthest away when you hang. It will use less overhead range of motion than the closer hand when you perform the motion reducing shoulder pain for those that may have an impingement or lack of range of motion at the end range.

Hope this helps. In terms of trying to ACE it, train specifically for the events, then train putting it all together. With the limited rest, it takes getting used to when strung all together.