Transcription of Your strength starts here
1 your strength your strength startsstarts herehereTo ensure that every Soldier is combat-ready, the Army Combat Fitness Test (ACFT) is designed to measure your strength and endurance. You ll have 51 to 54 minutes to complete six events. To help you train for the ACFT, Army Master Fitness Trainers have developed a training guide you can download IN ACTION Tests lower body and backstrength Lifting heavy loads Moving personnel andequipment Jumping, bounding andtolerating landingsSTRENGTH IN ACTION Tests upper and lower body sexplosive power Lifting and loading equipment Throwing equipment over anobstacle Helping a buddy climb a wall Employing progressive levels offorce in man-to-man contactSTRENGTH IN ACTION Tests upper body s muscularendurance Pushing away an opponent orpushing a disabled vehicle Pushing up from the ground toevade and maneuver Low-crawling, prone shooting,taking coverGOALC omplete at least 10 proper hand-release push-upsGOALT hrow a 10-lb.
2 Medicine ball at least metersGOALD eadlift at least 140 lbs. in 3 repetitionsSCORESCORESCOREMODMODMODSIGSI GSIGHVYHVYHVY10 m140 m180 m200 repsHOW TO TRAINS upine Chest Press8-count Push-up3 Repetition Maximum Deadlift5 Power ThrowHand-release Push-upDo not begin this physical exercise program before talking to a physician and passing a routine physical examination. Training strong and healthy is your goal, and your doctor is part of your strength and endurance as you train for the ACFTI ncline BenchQuadraplexHOW TO TRAINP ower JumpOverhead Push-pressTuck JumpHOW TO TRAINSumo SquatForward LungeAlternate Staggered Squat JumpMINIMUM REST 2 MINUTESMINIMUM REST 3 MINUTESMINIMUM REST 3 MINUTESA lways remember that your strength will serve others. And it will become unstoppable when combined with the strength of other Soldiers who are committed to the same bigger purpose: protecting the homeland, saving lives and restoring communities.
3 With over 130 careers, the Guard has a future for everyone. Now it s time to find yours: Start exploring accordance with Army Combined Arms Center, The Army Combat Fitness Test Handbook 18-37, dated September 2018, and FM 7-22 Army Physical Readiness Training, dated October can do IN ACTION Tests muscular power, endurance and anaerobic capacity Reacting quickly to direct or indirect threats Building a hasty fighting position Rescuing a buddy and carrying them to safetySTRENGTH IN ACTION Tests muscular strength and endurance Climbing a wall Climbing over obstacles, onto ledges or up a ropeSTRENGTH IN ACTION Tests aerobic endurance Distance marching with your ruck Movement when dismounted InfiltrationGOALRun 2 milesGOALC omplete one or more leg tucksGOALC omplete 5 exercises: Sprint 25 m X 2, drag 90 lbs.
4 For 25 m X 2, lateral 25 m X 2, carry 80 lbs. for 25 m X 2, sprint 25 m X 2 SCOREHOW TO TRAINBent Leg RaiseLeg Tuck and TwistSprint-Drag-CarryLeg Tuck2 Mile RunSCOREMODSIGHVY3:002:302:10 HOW TO TRAINS traight-leg DeadliftBent Over Row 300-meter Shuttle RunMODSIGHVY1X3X5 XHOW TO TRAINS print IntervalsRelease RunHill RepeatsSCOREMODSIGHVY21:0019:0018:003:35 2 :07 TOTAL TEST TIME: 51 - 54 MINUTESMINIMUM REST 4 MINUTESMINIMUM REST 5 MINUTESGET A BUDDYNeed help sticking to the plan? Work out with a friend for extra Grip Pull-u
