Army ACFT Regulations and Limitations on Training Performance
On today’s blog we are going to dive into the Army Combat Fitness Test and discuss training limitations that may be hindering your performance beyond the ole’ “morning PT.” Many PT sessions on training soldiers for the elements of the ACFT rather than the MOS or job positions held by their soldiers. In some cases, these training differences are seen, but for overall fitness tracking, the ACFT may not be accurately scoring your fitness or preparing you for in field fitness.
The army has altered their events over the years to provide inclusive and accomplishable tasks for men and women to succeed and be challenged. Currently, leg tucks or dead hangs were just swapped out for the dreaded plank to change measurement of core strength. With this change in effect, below are the Army reasoning for events and suggested training exercises. We have taken the liberty of finding possible performance limitations within these exercises and recommending further movements to boost your score.
Event #1
3 repetition Maximum Deadlift (MDL) hex bar- Deadlift the maximum weight possible three times.
(U.S. Army, 2022)
“The MDL assesses the Muscular Strength component of fitness by measuring a Soldier’s lower body, grip, and core muscular strength. It requires well-conditioned back and leg muscles and helps Soldiers to avoid hip, knee, and lower back injuries. Flexibility and balance are secondary components of fitness assessed by the MDL (U.S. Army, 2022).”
Recommended training exercises for the MDL by the Army include the sumo deadlift, the alternate staggered squat jump, and forward lunge (U.S. Army, 2022). After analyzing the movement patterns of these recommendations, the FRF coaches have found that training for this lift with grips in a central position does not help improve grip strength or form needed for hex bar positioning. Additionally, by not considering the starting position or depth of set position based on hip flexion, the suggested exercises may not provide enough help to see improvements in load or form.
Possible limitations:
· Starting position depth- based on torso or femur length
· ROM of hips, knees, or ankles
· Grip strength
· Type of shoe
· Ground type- turf, gym, concrete etc…
· Eccentric control
· Limit strength
FRF recommended mobility exercises include banded joint mobilizations, deep squat hold and rocks, hip flexor stretch on chair or box. Recommended training exercises for the MDL suggest by FRF coaches include the Anderson squat, suitcase carries, and single leg barbell landmine deadlifts. Mobility and joint work will help with starting position which in turn can help improve limit strength (the amount of strength you have initially on the pull). Grip strength can be improved by farmer carries, suitcase carries, landmine variations of RDL or deadlifts, dead hangs, and wrist curls. Ideally lifting in a shoe that has a wide toe box to allow for spread of toes will aid in force production off the ground, hoping to combat ground type. Lastly, eccentric control can be worked on through pistol quats, eccentric lowering both bodyweight and loaded, and isometric holds in a deep squat position.
Event #2
Standing Power Throw (SPT)- Throw a 10-pound medicine ball backward and overhead for distance.
(U.S. Army, 2022)
“The SPT event assesses the Power component of fitness by measuring a Soldier’s ability to generate quick, explosive movements with their upper and lower body. Secondary components of fitness assessed by the SPT include Balance, Coordination and Flexibility (U.S. Army, 2022).”
Recommended training exercises for the SPT by the Army include power jumps, overhead push press, and tuck jumps (U.S. Army, 2022). Upon analysis, FRF coaches have found the following possible limitations with the SPT and suggest that spinal strength and core strength should also be prioritized.
Possible limitations:
· Flexion/extension of hips, knees, ankles
· Shoulder ROM
· Spinal extension
· Lower limb force production
FRF recommended preparation for the SPT includes training the spine with supermans, heel lifts, and spinal extension lifts on a machine or bosu ball. Furthermore, triple flexion and extension of the hips, knees, and ankles should not be neglected. We suggest you follow mobility prep during your resting time between events. Exercises which would be beneficial to help train for this event include kettlebell swings, lat pull downs and hang cleans (light and fast).
Event #3
Hand Release Push-Up – Arm Extension (HRP)- Complete as many Hand-Release Push-ups as possible in two minutes.
(U.S. Army, 2022)
“The HRP assesses the Muscular Endurance component of fitness by measuring a Soldier’s upper body endurance. The HRP is a strong driver for upper body and core strength training. Flexibility is a secondary component of fitness assessed by the HRP (U.S. Army, 2022).”
Recommended training exercises for the HRP by the Army include supine chest press, T push-up, incline bench, and quadraplex (otherwise known as bird-dogs) (U.S. Army, 2022). The FRF coaches suggest that although these exercises mimic the upper body movement of the HRP, they lack core preparation and scapular movement. The following limitations have been identified below.
Possible limitations:
· Hand position, specifically finger spread
· Scapular position- retraction/protraction
· Isometric core strength
· Shoulder ROM
FRF recommendations include scapular hangs, single arm chest press, and planks for isometric core holds. Additionally, hand position (although somewhat regulated, play with finger position as closed hand provides less stability than open hand) should be trained for. Lastly, form on the hand release push-ups is narrower than a traditional push-up, thus training triceps would not be a bad idea to account for shifting of primary muscles needed.
Event #4
Sprint-Drag-Carry (SDC)- Conduct 5 x 50-meter shuttles for time - sprint, drag (90 lb sled), lateral, carry (40 lb KB) and sprint.
(U.S. Army, 2022)
“The SDC assesses the Muscular Endurance, Muscular Strength, Anaerobic Power and Anaerobic Endurance components of fitness by measuring a Soldier’s ability to sustain moderate to high intensity muscular work over a short duration. Secondary components of fitness assessed by the SDC include Balance, Coordination, Agility, Flexibility and Reaction Time (U.S. Army, 2022).”
Recommended training exercises for the SDC by the Army include the straight leg deadlift, bent over row with kettlebells, and 300m shuttle run (U.S. Army, 2022). While these are good recommendations to aid in the carry and sprint, the FRF coaches feel that the drag and lateral shuffle are neglected in the suggestions. Possible limitations we found in performance success are below.
Possible limitations:
· Cardiovascular fitness
· Hip flexion
· Grip strength
· Load carriage
· Limit strength
· Lower limb force production
FRF recommendations include farmer carries, banded lateral walks, and underhand barbell bent over rows. These exercises will improve load carriage and grip strength while also boosting limit strength if progressive overload is followed. Additionally, as said before, we recommend performing mobility exercises during allotted rest time between events to aid in hip flexion and ankle flexion which will benefit the lateral shuffle and sled drag form. You could also add in Anderson squats to focus on limit strength and lower limb force production for the drag.
Event #5
Plank (PLK)- for time
“The PLK assesses the Muscular Endurance component of fitness by measuring a Soldier’s core strength and endurance. Balance is a secondary component of fitness assessed by the PLK (U.S. Army, 2022).”
Recommended training exercises for the PLK by the Army include bent leg raise, leg tuck and twist, and side bridges (U.S. Army, 2022). Upon review, the FRF coaches feel that though the three recommendations do target lower core musculature, they are all supine or performed on the back/behind. Exercises which are prone (stomach down), would be more beneficial to plank performance. See below our analysis of possible limitations.
Possible limitations:
· Isometric Core strength
· Pelvic position- anterior/posterior
· Scapular position- protraction/retraction
· Ankle ROM
· Elbow position
FRF recommendations include bird-dog, to help with pelvic position, planking wall touches to strengthen all layers of the abdomen, and scapular dead hangs or dead hangs with leg lifts to strengthen core and back musculature vital to supporting a neutral spine during a plank. Additionally, ankle mobility should not be overlooked if you are one of the people whose “feet slide” during a plank. If toes are facing down and ankle angle is correct, there should be no sliding. If toes are under the ankle, the elbows are under the shoulders.
Event #6
Two-Mile Run (2MR)- for time
“The 2MR assesses the Aerobic Endurance component of fitness. Higher aerobic endurance allows a Soldier to work for long periods of time and to recover more quickly when executing repetitive physical tasks (U.S. Army, 2022).”
The Army currently has no recommended training on 2-mile improvement. See possible limitations below as we assess how it could be improved.
Possible limitations:
· Cardiovascular fitness
· ROM of knees and ankles
· Pelvic position- anterior/posterior tilt
· Breathing techniques
· Shoe type
· Ground type- track, road, indoor/outdoor
FRF recommendations for improved run time could include tempo training, interval training, timed 800s, long distance cycling to boost cardiovascular health and learning more efficient breathing techniques. Also recommended, would be to find a shoe that is comfortable and boosts running efficiency as well, minimalist shoes are shown to change running gait from the heel strike to a midfoot strike which can have an effect on training time. Lastly, it would be beneficial to be aware of your natural pelvic tilt as an anterior or posterior tilt will lead to an imbalance or stress on hip flexors, low back, hamstrings, core, and lower limb mechanics.
Whole assessment inconsistencies with MOS or job-specific tasks
The FRF coaches strive to bring you information that is not meant to be critical of Army regulations, standards, or practices, but merely to provide insight on training methods which may be currently overlooked by companies or H2F trainers. We have put together further possible limitations to the overall assessment collectively and your fitness level as it pertains to your MOS. Below are other topics that we found may be a limiting factor to performance and execution.
· Test performed in PT attire rather than uniform and boots
· Test performed with rest intervals
· Test performed with lack of adrenaline or different environment than that of the workplace or field
· Load carriage may differ from job-task lifting
· Assessments may not have crossover effects on fitness for job-specific needs
· Standardized weights for all do not provide an accurate measure of individual fitness but rather comparative fitness amongst soldiers
· 3 rep max is scientifically less accurate than the 1 rep max
· Deadlift with Barbell out in front of midline rather than Hex bar would be a more accurate crossover of load lifting in the field
· None of the tasks are performed under load carriage of vest, weapon, or boots (unlike a ruck)
· Some events may not correlate to task-specific strengths needed
Final Thoughts
If you or your company needs an ACFT training program or PT program to boost scores, please reach out to us! Both Coach Kelsey and Coach Emilie absolutely love coaching and working with military fitness. Additionally, if you have questions about any limitations mentioned, we would be happy to discuss them during a movement consultation with you. We are not affiliated with the MWR or army health programs, nor are we part of the H2F programs.
Let us know if we can help!
Reference:
U.S. Army. (2022). ARMY COMBAT FITNESS TEST. Army Combat Fitness Test. Retrieved September 7, 2022, from https://www.army.mil/acft/
