What Is The Army Combat Fitness Test?

An introduction to the Army Combat Fitness Test (ACFT)

Out With the Old: Basic Fitness Requirements

Our U.S. Army has been conducting physical fitness assessments since 1858. The Army Physical Fitness Test (APFT) has been the standard for test physical fitness readiness standard since 1980. The three event physical assessment consists of:

• Two minutes to complete as many push ups as possible
• Two minutes to complete as many sit-ups (feet anchored) as possible
• A 2-mile run as fast as possible.

These tests represented a general ability to perform high amounts of repetitions for body weight exercises. This form of muscular endurance activity is commonly found in a gym class. While there are some physical fitness requirements to complete this form of training, does it encompass the muscular strength required by Army leaders?

Many people, including past and present members of the U.S. Army, feel that the APFT was a poor representation of the physical demands of being deployed or in combat. Additionally, to being a poor representation of the demands put on a soldier while in a deployed environment, the APFT had scoring standards based on age and gender. 

In With the New Test Format

The Army started developing the Army Combat Fitness Test (ACFT) in 2013. They based the physical assessment on a set of over 100 essential warrior tasks. Drills and feedback from combat veterans who have completed deployments in both Iraq and Afghanistan over the last two decades. They developed the ACFT to mimic combat readiness, after thousands of Soldiers returned from multiple deployments with musculoskeletal injuries contributed to the ongoing combat.

Physical Requirements of the Army Combat Fitness Test

To successfully complete the ACFT, you will need a unique set of skills.

Explosive Power

A major difference in the two tests is that they now require you to have a strong power output. Your absolute strength is what you will need to get out of immediate danger. They do not represent this in the old format as the exercises showed one’s ability to sustain rather than put everything they have into one or a few repetitions.

Carrying Your Weight

The new test recognizes the need for a high level of functional fitness. Performing cardio under load exercises recruits many muscle fibers and develops a great deal of isometric core strength. We cannot attain a multifaceted approach to fitness by doing direct muscle isolation exercises like the old test format offered. Push ups and sit-ups are great exercises but they won’t get the job done.

Mental Toughness

To pass the new Army fitness test you will need to have shown a level of tactical strength readiness that equips you for what active duty soldier’s experience. The intention of the ACFT is to mimic the physical tasks and stresses associated with combat. They designed the ACFT to measure power, speed, agility, balance, muscular and aerobic endurance. Compared to the outdated APFT, the ACFT will have six events:

ACFT Testing Format

• The Three-rep Max Deadlift (MDL): We performed The MDL with a hex trap bar. The MDL represents movements required to safely and effectively lift heavy loads from the ground, jump, bound and tolerate landing.  
• The Standing Power Throw (SPT): The SPT represents tasks requiring quick explosive movements to maneuver equipment and personnel. 
• The Hand Release Push-up (HRP): The HRP is an upper body endurance test that represents repetitive and sustained pushing used in combat tasks.
• The Sprint Drag Carry (SDC): The SDC is a test of strength, endurance, and anaerobic capacity, which are needed to accomplish high intensity combat tasks.

Magic Carpet Sled: The ONLY officially approved sled of the U.S. Army Physical Fitness Test.

• The Leg Tuck (LTK): The LTK assesses the strength of the Soldier’s grip, arm, shoulder and trunk muscles. These muscles assist Soldiers in load carriage and in avoiding injuries to the back.
• Two-Mile Run (2MR): The 2MR measures aerobic endurance, which is required for conducting continuous operations and ground movements on foot.

Unlike the APFT, the ACFT will not adjust its scoring standards based on age and gender. They will score all Service Members on the same standards to complete and pass the ACFT. As of October 2019, the APFT could no longer be the Army’s standard for physical readiness. They have implemented the ACFT during the testing phase as the current standard for physical readiness, becoming the official physical readiness assessment March 2021.

How to Train for the Army Combat Fitness Test

Specificity Principle: Law #6 in the 7-Laws of Training is the specificity principle. This principle shows that if you want to get better at something, you need to prioritize that something. You will not build up your hex bar deadlift unless you regularly perform the hex bar deadlift. Therefore, consistently include these exercises in your readiness training.

You will need to change the exercise if your beginning strength is not where you can safely perform the movement. We can make modifications to all exercises, so don’t hurt yourself because you are trying to perform an exercise you are not ready for.

Assistance Exercises: The core of your training will be variations of the actual movements required. But there will be room in your training for assistance exercises that recruit new fibers or create a new cardiovascular demand. To start, you can begin by adding a single exercise that can be a benefit to the tested exercise.

For example, neutral grip pull-ups with a fat grip is a great way to improve the grip strength required for the leg tuck exercise. Training the grip at a disadvantage while removing the leg and abdominal activation will help isolate and correct this problem.

Recovery & Mobility: Having strength, endurance, and the ability to do both at the same time is not enough to have Army readiness. You must be able to perform these exercises one after the other without being limited by your physical function. Your training must include recovery and mobility exercises to ensure that you stay healthy through your vigorous training leading up to and the day of your test.

Getting Help From a Tactical Fitness Professional

Passing the Army Combat Fitness Test could be the breakthrough point that leads to one of the most respected careers one can have. Having a coach by your side can help make that goal a more likely accomplishment. If you feel you need motivation, accountability, and expertise in tactical fitness, then hire a professional to help you complete your Army readiness.