The Green Beret Guide to the ACFT | Army Combat Fitness Test
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- Опубліковано 15 вер 2019
- Christian's here to give us the straight dope on the Army's new fitness test, the ACFT. This multi-modal test is going to be a big wakeup call for a lot of military folks that get by doing nothing but a few runs a week.
Make sure you are prepared the right way and blow this test out of the water.
Doug IG: @dougtheelephantslayer
George IG: @gbriones_3
Christian IG: @thefu_bar
Soflete IG: @sofletehq - Розваги
Deadlift: Deadlift, Farmers Walks, Bulgarian Split Squats
Power Throw: Box Jumps, Shoulder Raises, OHP, Kettlebell Swings
SDC: Farmers Walks, Short Distance Sprints, Cart/Sled Push/pulls
Leg Tucks: Pullups, 90° hangs, Hanging Leg Raises
Hand Release Pushups: Pushups, Dips, Barbell/Dumbbell Bench Press
2 Mile Run: Sprint Interval Runs, running (for distance), 400-800m sprints
Good Luck.
Add sumo Deadlift for ball throw. And close grip pause bench press for hand release pushups.
I agree, pause benches have helped my pushups immensely and Sumo Deads will more exactly imitate the starting stance for the power throw, however the regular deadlift will primarily benefit your deadlift score but secondarily it will provide you with the ability to generate that power from the floor with the power throw. I tend to just stick with trap bar deads and a regular bench unless I'm trying to break plateaus or target my weak areas. I'd say right now I'd ace the Deadlift, Power Throw, Leg Tuck, SDC, and get pretty damn close on the run. Those pesky hand release pushups are always a pain though. I'd maybe get out 60-65. Needs a lot of work.
Shane Gossman Yes, I feel like farmers walks will help tremendously.
@@carlosmedina2154 Heavy Farmers Walks are Gods gift to Earth.
snatch, perhaps kettlebell for simplicity, for consideration
There's a reason why most SF operators and Rangers go way beyond the requirements of "regular Army PT", an often do extra physical training (like lifting, running, or biking) on their own time. Training to the standard of the old APFT was never good enough for the rigors of normal SOF unit training, let alone combat. Now, the entire Army is getting a taste of what it means to truly be functionally fit, and it is causing a lot of angst. Not every soldier is a type A overachiever willing to push themselves to find their own physical and mental limits.
Wil482Senior this probably coming from some fat ass
Meh - you don’t like running - run more - don’t like rucking - ruck more 🤣
on green barets they dropped fitnes standarts so females coud qualify
Yeah. Modern warfare and drone warfare say other wise.
Once a Real War( near peer or some nation with decent military) starts we will see how they will perform in the battlefield. Not the counter insurgency the Armed Forces has been operating. 🤔
@@EckRD So a year later, Russia and Ukraine are in a conventional war. They both have physical training methodologies similar to this stuff, and it seems that athleticism is still extremely important in warfare.
Man that "pain cave" moment got me messed up
Wanted to point out that the Hand Release Push-ups require full arm extension at the bottom of the rep now as opposed to just releasing.
As an exercise specialist, this is one of the best videos I have watched about acft.
First time seeing this channel. Quite impressed with the understanding of physiology and the reasoning for each recommended exercise.
4:44 the pain cave. Yep that's about what it feels like
🤣
haha I tried to go at a 6:30-6:45 pace on the treadmill for 2 miles, and my grunts and heavy breathing made people nearby walk over to see if I'm okay
Thank you for this advice!!!!! It has helped me so much!!!!! See , it's not as fearful once one starts preparing, getting the Why answered makes the How possible, the never ending
Hand release push ups (competition push ups) are an underated workout. They completely take the spring action out of a regular push-up and significantly increase your push power. Helps big time with bench press.
sweet breakdown. Great suggestion to hit the hip flexors to improve running, also focus on intensity at shorter distances.
Thanks for sharing !
Cant wait to not do situps anymore
Spencer Nelson Fr I did not to improve anything
Me too man. Sit ups is the only exercise out of the APFT and ACFT that I genuinely hate to do.
Amen to that, better days lie ahead!
And, anatomically, sit ups are very unhealthy.
Ingmar Hemesath right it puts wayyy to much pressure on my psoas.
Bruh I dropped my damn coffee when that Jason face showed up.😂😂😂
Def been picking up the advice lately! 7yr in with habbit of working out to pass the old pt test won't be easy but definitely gotta push out of old habits & do what required
Amen! I’ve been touting on this and only getting deer in the headlights look. Thank you.
So I want to start out by saying thank you so much for this channel and the info on the new changes coming soon. I am currently in the Army and have seen the posters in the gym but this is the first actual short good information that I have seen that actually breaks down what I need to do. I am a Drill Sergeant as well and want to do my best. Any word on the ACFT prep program that you spoke on in the video? I would love to sign up for it but haven’t seen anything yet. Again, what an amazing channel! Thank you so much for the info for people like me across the military. 🤘🏽
try.soflete.com/acft/
Wow sounds like all the equipment at the gym that our CSM has forbidden us to go to during PT. Should be you and 3 other people fighting wars from now on. Good luck and god speed.
That csm gonna catch hell when half his unit can't pass the acft. Strength training is different from trying to gain mass and power. Like the green beret said, can't train for acft doing pft shit lol
Are you in 1-7 FA because that sounds eerily familiar.
That's what it has been.. conventional forces have been on the sidelines cheering on SOF since 2014
Basically Functional Fitness. I like it 👍💪
Literally tried the hip stretches after watching this, damn SOF guys and knowing their shit! Cheers #SOFLETE
I’m enlisting into the navy but I’m going to do these exercises to train
The Push ups changed, now once you released you need to do a “T”, much harder.
The hanging leg tuck is very challenging that requires a lot of core strength. There are adjustable situp benches with a bar at the top that let you build up to the vertical. Hanging hip lift straps (sometimes called wings) are also useful.
Excellent Video
Solid video and advice.
Great video.
Great advice!
Sounds good, ill actually score better on this, just gotta get some sprints added into the workout
Deadpool "Maximum Effort"
Great Video.
Well done.
I was always the other way around. I struggled for a first class on the PFT but I was always within 10 points of maxing the CFT (Marines). This looks a little more well rounded in some respects than the CFT though. I can dig it 👍🏻.
Why'd it take so long to upload this from IG? Not that I mind rewatching it! Always a great reminder
Leaving FT jackson jan 27! I'll start adding all this to my program! thanks lad!😀
Thank you sir!
Great vid! Super informative and honest. :)
Just give the ranger training as a stardard military training
Rangers lead the way?
This is a soft version of what the 75th does.
We'd have a very small military
@@raywalteroutdoors Yah, it would be much better and more efficient.
@Mike Hunt Our large forces won't win anything if they're full of skinny fat pieces of shit that can't deadlift 200 pounds. Sorry that you have to actually put forth effort now, no more playing dress up.
All I did was add 3 reps of a 340 trap bar deadlift to my warm-up.
It’s not heavy at all if you already lift. The only reason I added it was I don’t normally train any form of deadlift, and not gonna start, but it does come with slightly different mobility/flexibility requirements. When I first did the 340x3, it was fucking easy, BUT I did tweak my hamstring just from being in a different position.
I would love to see some SOFLETE Games competition develop.
So basically, go against all typical crusty SGM rhetoric and actually train for war? Sounds good! 👍😁
👏👏
@Krichek F of course there are good ones. Unfortunately all mine meant for us to just do push-ups, situps, and run. Zero room for creativity. These were the top leaders in 03, and now we wonder why the army has gone to shit. Not to forget, you're talking about Marines and I'm talking about my bureaucratic shithole of old policy lovers, known as the Army.
@@GruntProof If you're not proud of being an Army Veteran, then just shut the fuck up. I know people who are, due to learning how to survive without all the crybaby bullshit complaining like what you're doing right now.
Absolute Veteran nice!!!
White American fuck yea dude . Rltw
can't wait to do some Actually good PT
We gonna get an updated one for the plank? Just a 3 minute video of Doug planking. Let’s goooo!!!
I’m literally only good at sit-ups lmao this is great to hear
love it.
60 120’s are the best ever
Good stuff!
I love that the Army did this! It’s going to hurt some folks, but Its in the best interest of the Soldiers. I wish they would let me still serve!
They haven't actually done it yet. They still have over a year to send it the way of the old new PT test.
Hello bounty hunter
@@doom4067 the test will be fully implemented in November but new recruits will still have to take the acft throughout sept-to Nov. along with the pcft.
“I’m Christian”, ok dude i just want some ACFT tips, not religion lol
That’s his name.😆
NAW9113 GAMING lol, that’s the joke!!! Lol
c c I got it. Don’t worry.
@@TheCCBoi but it wasn’t funny....stupid beta simp LOL
@@skylinetrading9498 did I trigger you, snowflake keyboard warrior lol. Go do some reps you idiot
“Use dumbbells to go past full range of motion” -smartest man alive
he added, "that a BARBELL will allow you to go...."
On the hand release pushups you have to fully extend your arms to the sides, not just lifting your hands off the ground. (From someone who’s literally done the acft while nco’s were getting trained so they could grade the acft)
Yeah, we figured that out after I shot the b-roll. You are absolutely correct.
They spent my first 9 years not implementing the old new PT test. I'll believe this one when I'm taking it for record.
My unit did it last week, as an unofficial 'official' test. Whole battalion.
@@Mr.Ut21 same here just did it yesterday.
My unit here in Texas will be taking the ACFT in October as a record as we’ve been doing the pilot for the past year. We have removed the APFT. Believe it or not, there was actually a 48% failure rate (in comparison to our 11% failure on the APFT) because a lot of people can’t do the knee tucks and still suck at running. For those who are PT studs it should be no problem to pass but more difficult to get a higher score; on the other hand if you’re not good at PT and tend to minimize your APFT, I really and truly recommend hitting these muscle groups. Last thing we all need is mandatory PT to do climbing drills 😐
Now if only this was understood at the unit level
POGS and Women are sweating right now
Not really. Each POG mos has their standards along with the overall minimum Army standard. It's really not hard. The hanging leg tuck is what a number of people failed at.
I’m a mechanic and I’m pretty sure I score higher on the ACFT then you 🙄
The only guy who failed it when we did it was infantry haha stfu pssy
nicholas lamb calling people pogs but are you a Airborne Ranger like us pogs👀
You guys are special. I don’t see how it matters
SOFLETE be stretching like gumbercules my shit be snapping like cold taffy.
Great video guys. Just a heads up that they went with the arms extended out version of the pushup. May want to post a follow-up video since this one is doing so well!
That is only for half the army, it is being tested in both variations, the t pushup and the hand release pushup, it just depends on your unit. They are trying to determine which is more conducive to the test so in maybe a year or so they will consolidate to one. It's the same with the deadlift, we have heard both hex bar and regular bar.
@@Armin1496 I got my level 3 ACFT certification from the physical fitness school at ft. Jackson recently...the hand release is not going to be used. I wouldn't post it if I didn't hear it from the source.
@@Armin1496 Also, the hex bar is the one they're going with. The ACFT is developed to test strength and endurance of the CORE. The hand release was cause soldiers to arch their backs like crazy, and the "t pushup" prevents this and also focuses on the core for stability. Hex bar is the safer piece of equipment and also requires more core strength. It's also the only thing listed on the APPROVED list of equipment that units have already been acquiring. Be careful where you get your info from.
Are there any videos of this new pushup? Everything official I've seen thus far is the "barely take your hand off the ground" pushup.
They've changed the hand release pushups for the ACFT. Now you have to release straighten out your arm to your sides and then back and up.
They haven’t really established it, but yes that is the method they’re teaching. It just hasn’t really been the official standard yet. Also, they’re really particular about hand placement. If your index finger isn’t exactly where your shoulder is (the seam is a good indicator) then anything out of it won’t count.
@@jesss.5387 yeah I think the hand release push ups themself were a bit of a challenge. I have no problem knocking out 60 of those, but the new standard? Everything's fine till you hit rep 30, hits you like a freight train
@@Moheezy yuuuup. Thought I was in Candy land until I tried that 31st rep. You are a NO-GO at this station, take this card to the tent and move out.
I sure hope they'll maintain body tape measurements as the absolute minimums for each MOS class is worse than the PT test. The ACFT just makes it easier to pass but harder to max.
I think it should just be deficit push-ups instead and there should definitely be farmer walks and buddy Carrie and why not practice throwing a 20 pound medicine ball to get better at throwing the 10 pound ball
...very informative; thank you battle. @soflete #soflete
You still need to incorporate long distance slow runs into your plan, it makes you recover faster.
Does it really? Are there any studies showing that? Just curious because in my personal experience, cutting out long distance running has really increased my recovery time and I've been able to gain a lot more upper body strength and mass. I used to be a twig cross country runner though lol
Okay I agree with everything besides your 2 mile run logic...2 mile run is endurance doing cross country is the best way to increase ur 2 mile time
Do some 2-5 mile runs to build up your endurance maybe do like a sprint once a week but distance distance distance
Doing 2 miles in the best possible time is from sprints.
Doing 2-5 miles at a leisurely pace is fantastic for building overall endurance but it will not improve your time near as much as sprints will.
I’m excited for this test because I do feel like it will be a good benchmark for actual fitness. We all know the APFT can be gamed and I did get by just doing long runs 3 times a week with some push-ups and sit-ups after. I was never strong though and I die during circuit training. The one thing I am concerned about is that we’re going to have soldiers deadlifting with running shoes on a turf field. Any lifter knows a stable platform and bare feet or a flat sole is mandatory for safe lifting. I’m wondering if any thought has been given to this by the army or if they’ll let us at the unit level address or correct it.
I’m looking forward to the 6 week ACFT prep program!
Edit: typos
This test can be gamed even easier dude, the minimum standards are a joke.
deadlift squat bench press 100 pull ups and a 15min 5km
Has there been any mention on if/how the change over to the ACFT will impact the physical standards of other programs like Ranger School/SFAS?
The answer is: nobody knows. USASOC can barely figure out how to use the current PT test, and it's been around for a long time.
Im Christian as well, and go to church weekly.
Honestly I’m good at lifting weight, so I as a civilian would do well, I’m 17, the most I’ve ever done in a trap bar is 310lbs for 5 reps, farmers walk, 225lbs.
Stop using the word, "civilian".
Dreaming of joining 19th group.
I leave and they made the PT test easier to out perform others lol
While I do believe the mindset behind this is a good thing, there are a few problems. 1) Logistics: getting appropriate gear to train properly if one does not currently have access to it. 2) Education: you could be stupid like I was with my initial foray into strength training and not train in a proper fashion. 3) Time: this one should be the lesser of evils as news of this has been in the pipeline for a long time, but if someone is new to strength training they need to have been training for a long enough period of time to see an appreciable increase in performance. How will the Army handle that?
So good at reading your notes my man
You should be telling people that the number one thing they should be doing is increasing their VO2 max, because that's the key to all of these events. Doing 60/120's is all good and great, but I have found them to be only marginally effective at increasing your VO2 max. I have had great success with 30/90's on the exercise bike, doing a comfortable resistance on the 90 second part (level 5) and doubling it for the 30 second sprint (level 10) and going absolutely all out for 5-10 iterations. Dropped a minute off my two-mile doing that for a couple months, despite two foot injuries that prevented me from training with actual running.
What would you recommend to ease into this training if I already have bad knees/lower back? All I get from Army docs are Motrin and copy/pasted rubber band stretches.
Quality mate we did some of these in Royal marine commando, pre PRMC 💪
When does the prep workouts for the ACFT will be showed in the app?
The USMC is the smartest branch when it comes to testing physical fitness. The Army just made something that was so simple, complicated.
Not really the army *Old PT test* required form and not 'how many pushups I can get in 2 minutes, I need to break 100 with crappie form'. In full range of motion situps are by far harder then crunches!
Luckily, I do strongman! Soooo..this upcoming basic is looking good for me.
trainee ~ drill sar what’s the best way to get better at push~ups
drill sergeant ~ do push~ups
Shut the fuck up boot
It’s the T release push up meow
2 mile run is more than 90% an aerobic event. You should do mainly steady state slow long runs to improve your aerobic base, since that is usually your limiting factor, and not your speed. This is common knowledge in endurance running training.
Get swole and sprint... done
Sucks because I leave for basic in 6 weeks and have been lifting and running a ton, but the APFT still reigns king and I haven't just been grinding push ups and sit ups, but working them into my workouts towards the end...
Hunter N if you’re going 11X your drill sergeants will ensure you knock out pushups pretty much every hour on the hour, you’ll have some good core exercises in between. you’ll be fine
You will be required to pass this new test at Basic.
This some serious gourmet shit
Basically, this an all day affair for a company.
And a drill weekend for weekend warriors lol
Its is an all day event even for a platoon sized element.
Considering how many graders would be necessary for this test, no company commander of first sergeant would risk making the unit NMC for three or four days. Also, this PT Test definitely needs battalion level support.
@@SethBeck Thank you for your input , it helps me so much
Seth it’s only supposed to take an hour
We already have a problem getting at a minimum semi in shape soldiers enlisting now... wonder if this will make things better or worse
It can be seen as a forcing function to fix the piss-poor standards that are being forced at TRADOC.
Can you guys talk more about the exercise to increase your run time.. or make a video about that it would be much appreciated.
Chris Matthews sprinting and interval runs. People don’t think about it but helps a lot with distance runs. Run 5 miles once a week.
I’ve been working on my run about 8 weeks as I can schedule permitting. Definitely interval training. And research lactate threshold and incorporate that into your training. As you get more comfortable with your intervals, extend them for longer periods of high intensity. Also incorporate distance running once or twice a week if you have time. I run average 5 days a week. 2-3 miles under a set time 3 days. Static run for up to 30 mins. 5-6 miles once a week focused on a goal pace. Basically my training was focused on a sub 40 minute 5 mile. I’m running a pretty comfortable 35 minute pace. When I started I was running a 48 minute pace. I keep my data and track it which has allowed me to set goals as I progress. Good luck and hope some of this helps to give an idea of creating a plan.
Alan Thrall has 3 sprint work outs and a lifting program that propelled to company honor man for USMC boot camp. He discusses sprint at the 7 minute mark of the video as it doubles as his origin story. Great video and good luck. But this guy is good too
ua-cam.com/video/zy41a_RtzNo/v-deo.html
WT ACTUAL F!!!!! Where was this when I was enlisted?
Join us today at 2pmEDT on US Army's official Facebook page as SMA Grinston, TRADOC CSM Guden, and CIMT Mitchell host a Q&A about the ACFT.
So glad I’m not in the military anymore
Took this today got a 558
Well I didn't have to practice deadlift just to carry 60lbs of 50 cal on each side hand from aft to forward all the way up to 03 level 22 times every Thursday. JS didn't even know how to deadlift.
What are the minimum standards? Such as how much weight, how fast, etc
ACFT is on hold due to all the gyms are closed. Do the best you can to train, for those of you who don't have thousands of dollars of plates, weights, sleds laying around.
For a minute I thought he said 6 minutes a mile for 10 miles and thought that's actually something people might need to train for in comparison to everything else.
Good video.
Good sales pitch to make some money.
Bad PT test.
Bad Army training to prep for PT test.
Elaboration: there is a reason behind the military fitness and pt test. It’s a quick way to train and have an accountability metric. This type of fitness requires additional time to set up, brief soldiers, purchase with unit funds, etc.Sure this may be easier to accommodate at Thor3 but regular army just can’t meet this demand. I haven’t even mentioned the fact the big army is pretty fat so that’s a whole other subject.
Also NG and AR are now kinda fucked more since we barely have any PT equipment as it is.
Time to join a crossfit gym or something
@@zadbxi49 expect Annual Training and/or FTX to include your ACFT.
*I'm shipping to Benning on Oct 1st... I'm f*cked*
What score do you have to get on all 6 events? The 70 for typical “heavy” MOS’ or is it upped to 80 for SF?
The Army put out an review of the last year or so of the ACFT. The average number of leg tucks completed was two. Fucking two.
Hot damn.
Do you guys do anything with Air Force Pararescue?
Oh to train for the max deadlift all I have to do is use my trap bar to practice maxing? Why didn’t I think to use the trap bar everyone has in their closet? Lol.
Depending where you live, a gym membership would help. Body weight exercises only get you so far on the 3RM deadlifts
Aight
I can’t even pass the apft. Damn shin splints
Look up "graston technique" for shin scraping. It'll hurt like a motherfucker but it fully healed my lifelong shin splints within about a month of doing it
Anyone look for a good workout guide. The royal marine pre-joining fitness pdf is a really good start. It’s a 3 month building block to get you back in shape. Get in front of your training. 🤘🏽🔥