How to train for heavy standards on the ACFT?

PV2 Private RallyPoint Member — Wed, 26 Aug 2020 14:58:33 -0400

I've been worrying a lot about if I'll be able to pass the heavy standards for the ACFT. Currently, I can do 30 - 50 hand release pushups, run the two mile in 17:16, do ZERO leg tucks, throw 6.8 meters in the ball throw, and perform the spring drag carry in 2 minutes and 25 seconds. They only had us deadlift the minimum at BCT, so I don't know what my max is. I'm passing two and pretty close on most of the other events, but no cigar. AIT is at least 9 months away, which means I've got at least 9 months to train. What exercises should I do in this time to prepare(particularly ones I could do at home, since gyms are still shut down)?

Response by LTC Greg Henning made Aug 26 at 2020 3:05 PM

LTC Greg Henning — Wed, 26 Aug 2020 15:05:49 -0400

Does your unit have a master fitness trainer? Reach out to other members of your unit to see what they are doing to get ready for this new test. Everyone is in the same situation, you are being proactive and that is outstanding.

Response by SSG Private RallyPoint Member made Aug 26 at 2020 3:36 PM

SSG Private RallyPoint Member — Wed, 26 Aug 2020 15:36:45 -0400

Check out the ACFT IOC, most of the exercises will not require equipment. This will give you something to work with.

https://www.army.mil/e2/downloads/rv7/acft/acft_ioc.pdf

acft_ioc.pdf

Response by CPT Private RallyPoint Member made Aug 26 at 2020 4:37 PM

CPT Private RallyPoint Member — Wed, 26 Aug 2020 16:37:24 -0400

Someone has already attached the FM. That's going to be your best training information. But would focus a lot on pull up and core exercises. This has been a challenge for many.

Response by SSG Paul Headlee made Aug 26 at 2020 4:38 PM

SSG Paul Headlee — Wed, 26 Aug 2020 16:38:44 -0400

I have a feeling you're going to kick ass on this. Your classmates will wait until the last minute to start training. Maybe you'll get top honors for pt!

Response by SFC Private RallyPoint Member made Aug 26 at 2020 6:02 PM

SFC Private RallyPoint Member — Wed, 26 Aug 2020 18:02:33 -0400

Where do you live where gyms are still shut down? I live in Orlando, one of the hottest Covid spots in America and our gyms are all open.

Response by Lt Col Charlie Brown made Aug 27 at 2020 7:00 AM

Lt Col Charlie Brown — Thu, 27 Aug 2020 07:00:17 -0400

Maybe you can mount a pullup bar in the doorway to use for practice.

Response by SSG Private RallyPoint Member made Aug 27 at 2020 11:07 AM

SSG Private RallyPoint Member — Thu, 27 Aug 2020 11:07:00 -0400

I'll preface this by saying I've been lifting for 13 years, and I have a BS in Kinesiology.
Unless your MFT has a background in the educational side of fitness, and is an experienced lifter/programmer themselves, they're not going to be the best resource.
If you want to train for the ACFT events without only doing the ACFT events, start looking at the mechanics behind each event and how to do different variations of them. For the hand release push-ups you can do metronome push-ups as well as simply bench pressing. Utilize exercises that target triceps since the hands have to be inside the shoulders which is going to primarily burn out your arms anyway.
For the sprint/drag/carry it's pretty simple. Do sets of sprints, do sled drags and pushes, and do 2 and 1-arm farmer's carries making sure you keep your shoulders level, core tight, and arm(s) locked into your side. A lot of these events are going to test your core stability. This includes push-ups. Do isometric core work (planks, side planks, farmer's carries, heavy compound lifts like squat and deadlift). Work on going heavier (safely, with good form) in order to improve your grip for another event:
For the leg tuck you can do more variations of exercises that require the actions of flexion at the abdominals. The army makes you do these all the time. You know what they are. Biceps and grip strength are going to be important for maintaining the position, so remember the grip training.
Deadlift is deadlift. You get better at deadlifting by deadlifting. There are a lot of people with videos out there I would refer you to for proper positioning since I can't do a hands-on instruction with you myself. Ryan Milton, Brian Shaw, Eddie Hall, Mat Fraser, Louis Ban, Greg Nuckols, or Joe Sullivan just to name a few. The common trend is that none of them look "ripped," but they're all incredibly strong with impeccable technique. The shredded guys aren't always the ones to emulate. The aforementioned individuals all have social media pages. They're worth finding. Most of their deadlift videos are with a straight bar, but the principles still apply.
The ball toss is going to come down to training with more explosive movements. Do medicine ball slams, box jumps, broad jumps, hammer swings, etc. Anything that requires rapid acceleration of the muscle groups in question.
It should go without saying, but don't do any of this without either getting proper instruction, or doing the research on how to do them properly. Do helpful dynamic warm-ups, and good luck.

Response by SPC Private RallyPoint Member made Aug 28 at 2020 7:45 AM

SPC Private RallyPoint Member — Fri, 28 Aug 2020 07:45:49 -0400

Did you not do climbing drills at BCT? We did 5 slow cadence leg every other day.