THIS is How to MAX the Standing Power Throw (SPT) on the AFCT
Вставка
- Опубліковано 28 чер 2024
- I just MAXed my ACFT about a week ago. Before I did, I spent weeks practicing the Standing Power Throw, over and over again. And... I finally cracked the code to the ball throw! Here are the best tips to MAX the Standing Power Throw!
Don’t forget to LIKE & SUBSCRIBE! 🤘 👍 ua-cam.com/users/grittysoldi...
-------
-------
-------
🏋️♀️ For the official “Max the ACFT” 8-Week Fitness Program: grittysoldier.com/products/ma...
🤜 🤛 📱 This program is also on our app, COME TRAIN WITH US! my.playbookapp.io/gritty-soldier
-------
-------
ALSO FOLLOW Gritty Soldier ON:
Instagram: / gritty.soldier.fitness
TikTok: / grittysoldier
Facebook: / grittysoldierfitness
Twitter: / grittysoldier
-------
Check out our website for the best military fitness programs: grittysoldier.com/
---------
---------
The Supplements I use (Link direct to Amazon):
1. CARB POWDER: NOW Sports Nutrition, Carbo Gain Powder (Maltodextrin), Rapid Absorption, Energy Production, 8-Pound: amzn.to/3d4IRCa
2. BCAAs: XTEND Original BCAA Powder Watermelon Explosion - Sugar Free Post Workout Muscle Recovery Drink with Amino Acids - 7g BCAAs for Men & Women - 30 Servings: amzn.to/3dQWd4a
3. PRE-WORKOUT: Redcon1 Total War - Pre Workout Powder, 30 Servings, (Sour Gummy) Boost Energy, Increase Endurance and Focus, Beta-Alanine, 350mg Caffeine, Citrulline Malate, Nitric Oxide Booster - Keto Friendly: amzn.to/3g2HHIt
4. CLA/CARNITINE: BPI Sports CLA + Carnitine - Conjugated Linoleic Acid - Weight Loss Formula - Metabolism, Performance, Lean Muscle - Caffeine Free - For Men & Women - Snow Cone - 50 servings - 12.34 oz.: amzn.to/32aHU4J
5. PROTEIN POWDER: XTEND Pro Protein Powder Cookie Butter | 100% Whey Protein Isolate | Keto Friendly + 7g BCAAs with Natural Flavors | Gluten Free Low Fat Post Workout Drink | 5lbs: amzn.to/3a2KPRr
6. MULTI-VITAMIN FOR MEN: Optimum Nutrition Opti-Men, Vitamin C, Zinc and Vitamin D, E, B12 for Immune Support Mens Daily Multivitamin Supplement, 240 Count (Packaging May Vary): amzn.to/3uGYXro
7. MULTI-VITAMIN FOR WOMEN: Optimum Nutrition Opti-Women, Vitamin C, Zinc and Vitamin D for Immune Support Womens Daily Multivitamin Supplement with Iron, Capsules, 120 Count : amzn.to/3dUaVY0
-------
-------
Sections of Video:
00:00 Introduction "How to MAX the Standing Power Throw"
02:45 Setting Up your SPT Lane
05:25 Preparing for the Standing Power Throw
06:35 Proper Form for the SPT
09:55 MAX Standing Power Throw Examples
11:15 Exercises to Help You Get Better at the Standing Power Throw
-------
*An Amazon Affiliate
*Information not officially affiliated with the US Army or DOD.
#fitness #military #acft
Bro, since I retired from the Army I’m maxed out on 12 oz coffee mug curls, I’m 62 years old and watching ppl work out wears me out😂😂😂😂
😆
I,m 63 and I can relate
11B
😂
Hahaha dude. We’re all gonna be there one day. I wanna be like you when I grow up. ☕️
Standing Power Throw - we meet again my nemesis 😑
Time to conquer this! 💪
Feel the exact same 😭
No shit there I was, this morning 0800, Fort Carson, semiannual ACFT. Did this ball throw technique (last time I threw a ball was 6 months ago at the last ACFT) and got 13.4 meters on my first attempt. Previous best prior this was 12.6 m. This works!
💪 great job!!
Over 50 and not in the military. I have absolutely no reason whatsoever to do this. So, of course I'm going to the park tomorrow, setting this up and getting this done!
😂 💪
Bro, can’t thank you enough for the this technique. You just helped me earn my first 600. 🎉
Awesome so glad to hear that!!! 👊
You have no idea how much I’ve needed this. Only been hitting 8.5 or 9.0 on my max. Gonna try these tips for my ACFT in 2 weeks!
Let us know how it goes!
Just be stronger!
@@GrittySoldier Just took ACFT today. Day before I hit 9.4, but today I messed up and only hit 9.0. But I went from 410 to 478 on ACFT score in 6 months! Working toward 540 on next iteration. Appreciate all your help and tips.
Update?
Thank you for making this video. I never really liked the whole jump strategy and this added 1.6m to my SPT.
I think it’s cheesy how much technique and height changes the SPT as I’ve seen people who were string beans that did the minimum deadlift effortlessly get 10m+. Never really saw the practicality in the SPT compared to an event like the SDC. Plus I don’t want to use strategy, I just want to demonstrate how physically capable I am in a straightforward way.
I was standing next to the first person to Max the ACFT when someone asked him how to max SPT. He said, "Throw heavier balls."
Progressive overload for the win.
I train with a 15lb medicine ball. It makes the 10lb feel easy. I come very close to maxing out… but I have not quite hit the max yet
thank you I was wondering how heavy was the ball
11B at Fort Moore, prior service. watching this from my room because I have my first ACFT test tomorrow!
SPT has by far been my weakest event, so excited to try out these tips to perfect my form for my ACFT next week. SO grateful for this video gritty!
Former Army myself. Always scored in the 500s on the ACFT. I've also been a trainer for many years. I don't care how perfect your throwing form and foot wear it. If you are straight up not strong or powerful enough. You will not max this event. Like he said towards the end. Kettelbell swings and jumps are good but you also need to increase your maximum strength as well. Somebody with a 300lb deadlift has a very slim chance on maxing this out
this definitely helped me out! I have been in the high 10s to mid 11s...never staying consistent. I completed the ACFT last week and got a 12.3! The week prior to that, I was hitting 12-12.6...much more consistent!
Excellent!! Glad to hear that man! 👊
Another alternative exercise that my Squad Leader has stated that really helped him was doing Hang Cleans. I started light and I think with adding that and your tips, I'm gonna be able to do a lot better on one if my weakest events. Thank you!
Can’t wait to try these out. Wish this video had come out a week or two sooner. Last ACFT counted toward my OML at OCS. Oh well. It’s always a good time to improve. Thanks.
SBT has always been my bane! Appreciate you dedicating some time into figuring it out. I will for sure try your advice.
Awesome job @GS
Sir, I have improved from 6.5m to 9m with just your technique. Thank you very much!!!
Excellent! Awesome to hear!!!!
I'll attend the DS course by mid-june, and in Brazil we dont have anything like this in your physical tests. I'm able to hit 11,5m with a 5.5kg steel ball, but this time I'll try your tips and make myself an improvised 10lb ball to hit the 13m target.
congrats on the 100k! you deserve it! great channel with a goldmine of knowledge
Thank you very much!
Did his technique during my last ACFT and added almost 2 mts
Hell yeah!!! 👊
Hell yeah thanks for this video
No problem!
Thank you for this. I’ve always maxed my SPT, sick or injured I can’t manage to throw less than a 13.7. But I don’t know how I’m so good at it, I’m Joe average so it can’t be my height.
But I have soldiers that are struggling and I can’t help them so I’m glad you’ve got a video on it.
Watched your video yesterday. I stopped screwing around with the wind up and jumping, was doing about 3/4 of a meter farther today. Great tips.
Hell yeah great job! 👊
Thank you for the help I compete this month for best warrior, and the spt is the only thing I don’t max.
While throwing the ball weekly, and having good form, will help, it’s important to train the areas that make up the movements that make up the SPT. Cleans, KB swings, deadlifts, squats, RDLs- essentially movements that hinge your hips, leverage your posterior chain, and engage your core. After all the SPT is a direct reflection of how well you can generate and direct power from the base of your feet to the tips of your fingers.
Solid video 🤙🏼
Massive congrats for hitting the 100k subs, well deserved. I remember watching one of your earlier vids in which you gave your back story about joining the military. Maybe you could link that so new joiners can see you really were a 'smoking, joking Joe' before you turned your life around in the Armed Services. Obvs not everyone will be as physically fit as yourself, but I think your message is more important - focus on what you CAN do. If you prepare and practice, your efforts will be rewarded with gains. 💪
Thank you! Here’s that video: ua-cam.com/video/bLOPSqc7jOY/v-deo.htmlsi=6H5yDEA7R-1csznZ
As a short stocky I have struggled with this I will give this a try tonight after running.
I didn’t max this event but definitely did so much better than before. I’ll get there eventually 😊Thanks GS!
Glad to hear it, keep working at it! 💪
Thanks so much
Can you show a video of your form as you are throwing? The camera switched to the ball hitting the pole too quickly
Oh yeah I guess I should have captured that a little batter 😬
“What do we need to implement to conquer the SPT?”
A trebuchet. A Cannon.
The most frustrating event ever haha. I’ll start trying this out. Got a ACFT in 5 weeks. We’ll see how it goes.
me n the bois love u for this
🫶
Ive been looking forward to this video, im 6ft and everyone says height helps but this is my worst event by far, so any tips help.
Hey brother, i took your advice/techniques and it works! I increased my distance by about 1.5 meter!
Hell yeah let’s goooooo! 🤘
Retired Marine here but it seems like this event could be eliminated or replaced with a more functional one. What am I missing about its importance? Good video though.Appreciate all the work you put into them.
Marine here, who went hard and went guard. I agree. This ball throw is absolutely ridiculous. They say it’s to measure “explosiveness”. But the first event of the ACFT if the deadlift. Which to me, measures explosiveness in itself. I hate this event though, I’m a solid guy, above average built and would consider myself being strong. And when someone that weighs 60lbs less than me throws this farther because of their technique blows my mind. Anyways, SFMF.
@@CodyV207yessir, also a 10 year active Marine who spent 9 years civilian before going Guard in 2020…. SPT is trash, should be pull-ups or something else functional.
This event was designed to discourage soldiers from spending money trying to win carnival games. Pretty sure it's working as intended. I hate it.
548 ACFT. Work out seriously 5-6 times weekly, and still score 10m on the SPT.
Next one is 3 weeks away and I’ve been training up everything but the SPT. Going to follow this to the letter and see if it pays off.
Rooting for you! Let us know how it goes! 🤜 🤛
@@GrittySoldier Previous ACFT: 10m on the ball throw. This one: 11.4m. Gained almost 1.5m just implementing your technique with a few sessions of practice. Final score 561. Thanks man!!
I have an ACFT on Tuesday, I’m a smaller male and usually hit about 9.8 meters on the ball throw, but I’m gonna try this technique for sure on Tuesday at least on my first throw if it isn’t great then my second one will be my normal throw and it should hit around 10
The restrictions on the SPT appear to be limited to:
1. Facing away from the direction you’re throwing;
2. Not crossing the starting line; and
3. Other than your feet, not having any portion over your body touch the ground.
Is that correct?
If there is no requirement to hinge at the waste or hold the medicine ball underneath, then dropping your rear the deck, exploding upwards, and arching backwards at the point of release may be a better technique for maxing throws.
It would be good to show us the front shot to see how we should look like when throwing. Maybe as a shorts video or something
Yes I was hoping to see the front view for the ball release technique. I feel like the ball will slip if I hold it like that.
You know, the very first time i did the acft i threw it this way and then never did it again for some reason. Now im gonna go back to doing it
Gold
Knitty gritty at 6:37
I have been practicing this technique since you uploaded this video. In between PCSing now I tried this again and hit a new PR for myself!! Went from 9.9 to 11.5 meters.
Hell yeah that’s great improvement!
I never did anything sports or athletic before the army. I struggle with the SPT. I've asked several of my NCOs over 3 years to help. Nothing. I've been on my own with the only feedback being "just throw the ball!"
Hey man. Thank you. Enlisting on 11X soon. I’m 32 years old and I just ran 1 mile in 5:55. My best 3 miles is 20:53 but I’m in much better shape now- got to test it again. I’ll finish what I once started and do my time until I die or the army retires me with 27 years of career. Did 3 already. Let’s go USA.
🇺🇸
Congratulations!
Have fun with being the “old man.” (You’ll still be a young buck in the civilians world).
You’ll be in a great spot to mentor a lot of people.
Where is this bad ass gym?!
"It's not because Gritty Soldier's built different."
Me at 5'5 and 130 lbs struggling to get 7 meters 🧐
Edit: Will update after employing this technique.
The one thing that kills my score bro.. max or 90+ on everything, 8m on the ball throw
Same here!
Yo, sir. Is that gym in Bragg? I need a place to do SPTs and SDCs.
I really liked the video, but when I tried your suggestions I am actually throwing it shorter distances. It seems when I grasp the sides I actually throw farther. I’m not really sure where I’m wrong. It feels like I have less control over the ball when it’s gripped underneath vs on the sides.
Maybe you have shorter thumbs? I have to keep my fingers splayed. I haven't tried the rest of his suggestions yet.
Where did you buy the medicine ball?
Just curious, does your height matter with this? I’m going to still this try this technique, and hopefully maxed it.
Release point?
What field house sized gym is that?!
What is the purpose of this power throw? How does the movement relate to a soldier in the field?
I’m not entirely sure… I think replace it with a grenade toss lol
If I recall it has something to do with boosting someone over a wall, or something to that effect.
So basically get better at the hinge and extension
5’ 6. 125 lbs age 33….. This is by far my worst event never being able to exceed 7m. As someone who NEVER got anything less than 295 on the APFT, I hate SPT with a passion😡☹️😣
👊🏻⚡️🇺🇸
I thought the rules state that you can’t grip underneath the ball. You have to grab on the sides. Obviously you can throw farther if you grip it on the bottom.
The most recent update to 7-22.01 (April 2022, I think) states you can place hands underneath the ball instead of gripping the sides. Previous versions said you had to grip it by the sides.
What about your breathing? I assume you're taking a deep breath and exhaling it on your throw?
First!
🫡
Promo>SM 🌟
Check the regulations again. They’ve eliminated the practice throw.
I’ll have to check, I had one on my last test 🤷♂️
Your graders are not keeping up with the rules. It was elimimated at least 2 years ago with ACFT 3.0.
The army seems to add a new ridiculous exercise every 9 minutes. How about 3 mile run under 24 minutes, 20 pull ups or 100 pushups, and 100 crunches or 2 minute leg lift. Really seems like all the added stuff makes sure everyone gets in one way or another. Can’t run? Here’s a combat hula hoop! Can’t do pull ups? Try tactical basket weaving!
3 miles 24 minutes. Only 8 minute miles. I think that would be better. Because a lot of these guys getting 12 minute two miles would break on that 3rd mile. Where as a lot of guys who get that 6 minute mile. Will look like a real trainer keeping a pace with a 18 min 3 mile. I will follow him.
@@maestroop4102 don't feel like you'd realistically be running more than 2 miles in combat. If you're gauging speed over distance then you'd need to go a lot more extreme anyways.
@@ChristianXavier-dq8ld so yeah PT my guy. If you could equivocally run 3 miles in 24 minutes or less. Then when you go to COMBAT REALISTICALLY. right? THEN with full combat gear on you can clear 100-300 meters on foot in amazing time.
See Christian the running isn't to transfer over to combat in PT gear. It is a reflection of what you MIGHT be able to do if you had to go to combat. Have you ever been in a real fist fight? Christian? Then you will know how quickly you get gassed under stress. SOOOOOOOO THREE MILES WILL CREATE STRESS ON THE BODY AND YOUR PERFORMANCE IN A 3 MILE RUN WOULD REALISTICALLY IMPROOVE YOUR ABILITIES IN COMBAT...... REALISTICALLY. RIGHT? CHRISTIAN.
@@maestroop4102 Just run with combat gear on then to actually gauge their ability to perform in combat? The marines already do that.
The standing power throw is just fucking dumb. I hate this stupid event