Mar 3, 2025 Targeted tactical training for the ACFT
Preparing for the Army Combat Fitness Test (ACFT) requires a well-rounded training regimen that enhances strength, endurance, and mobility. Unlike traditional fitness tests, the ACFT assesses a soldier’s ability to perform in combat scenarios, incorporating six events: the three-repetition maximum deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck (or plank), and the two-mile run.
To maximize performance, training should focus on building full-body strength, improving cardiovascular endurance, and refining movement efficiency through functional exercises that mimic real-world military tasks. A structured training plan should begin at least eight to twelve weeks before the test, incorporating progressive overload and specific drills for each event. Consistent practice, proper recovery, and targeted mobility work will help reduce the risk of injury and ensure peak performance on test day.
A recent article penned by Lt. Col. Timothy Cox of the Army for MilitaryFamilies.com detailed his training regimen for the ACFT. Below is an excerpt from the MilitaryFamilies.com story.
In 2018, I joined the 22nd Chemical Battalion at Fort Bliss, Texas, and our unit was selected to pilot the Holistic Health and Fitness (H2F) program. This innovative initiative provided us with equipment, expert strength and conditioning coaches, a physical therapist, a nutritionist, and a certified athletic trainer. Working closely with our unit leaders and H2F professionals, we developed a comprehensive physical fitness plan to prepare for the new Army Combat Fitness Test (ACFT).
Through careful programming, attention to sleep and nutrition, and dedicated training, our unit was able to optimize our performance and achieve exceptional results. I’ve consistently scored well on the ACFT, relying on a combination of consistency, dedication, and commitment to holistic wellness.
My fitness routine includes a variety of exercises that translate to the ACFT, such as:
Deadlifts: Hexbar deadlifts with a focus on proper form, starting light and progressing to heavier weights. I like a 5×5 rep scheme with progressive weight increases, aiming to reach near-failure on the final set and rep while maintaining proper form.
Ball throw: 10 tosses with a 20-40 lb ball to build explosive power, focusing on proper technique and generating power from the hips with proper trajectory and arc. Heavy KB Swings and box jumps also help with explosive power.
Hand-release push-ups: Tabata-style intervals, such as 30 seconds of work followed by 30 seconds of rest, or 20 seconds of work followed by 10 seconds of rest.
Sprint-Drag-Carry: Short distance intervals, such as 50m wind sprints, paired with farmers carries to build grip strength and cardiovascular stamina.
Planks: Core and plank variation exercises to improve stability and overall fitness.
2-mile run: 400m/600m/800m repeats on a track with 60-120 seconds of rest to build cardiovascular endurance.
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As I continue my Army journey as an advocate for holistic wellness, I’m excited to share my knowledge and experience with others, and I look forward to seeing the positive impact that fitness can have. My next assignment will take me to Fort Stewart, Georgia, where I’m excited to command the 83rd Chemical Battalion in June 2025.
To read the full story from MilitaryFamilies.com, click here.
