Then raise your knees and touch them to your elbows. Hanging leg tuck: Hang from a bar using a "pistol grip," with your hands on either side of bar.
Especially after the burn of the push-up test, this is a serious challenge. You'll end with a final sprint, then have a minimum of 4 minutes to catch your breath. Then, you'll do a lateral shuffle for 25 meters, followed by carrying two 40-pound kettlebells for the same distance. Then, you'll pull a 90-pound sled backward. First, you'll sprint from a belly start, touching the ground on the other side of the course. Sprint-drag-carry: Perform a medley of sprints, drags, and carries on a 25-meter course. The burn and struggle during the last few reps is extreme to say the least! You'll welcome the 3 minutes of rest at the end of this event. For each rep, your chest must touch the ground and your hands must leave the ground. Hand-release push-up: Perform as many hand-release push-ups as you can in 2 minutes. Then, you'll get another 3 minutes of rest. You get three attempts: a practice throw followed by two throws of record. Standing power throw: Throw a 10-pound medicine ball over your head and behind you for the maximum distance possible. Many trap bars have high handles, but, lucky you, you'll be using low handles at standard barbell height. On ACFT testing day, here's what you'll be expected to do:ģRM trap bar deadlift: Lift the maximum amount of weight you can with good form, using a hexagon-shaped bar known as a "trap bar." You'll get two attempts in a 5-minute period, followed by a minimum of 2 minutes of rest before the next event. The test is designed to take between 51-54 minutes to perform, and you'll be working hard for 34-37 of those minutes and resting for the other 17 or so. Join the world's strongest fitness community! Join a Fitness Communityįor over 10 years, members of BodySpace have been helping each other build their best bodies and crush ambitious goals like passing the ACFT. Krissy Kendall, Ph.D., shares her recommendations in theĪrticle, "8 Proven Supplements for Muscle Growth and Strength." 4. Supplements can help you power through tough workouts once you have your macros and training nailed down. Learn About the Best Supplements for Strength and Muscle This is especially true if you could benefit from losing or gaining a few pounds before test day! 's Macronutrient Calculator will tell you how many calories and grams of protein, carbohydrates, and dietary fats you need to power your training and see the scale move the way you want!ģ. This elite athletic challenge will be far more feasible with a sound nutrition plan powering you through every rep, set, and workout along the way.
#ARMY LEG TUCK STANDARDS PLUS#
Elite coach Nick Tumminello designed this program to give you all the event-specific training you need to feel confident, plus just enough assistance work to make sure you look and feel strong and athletic on testing day. The ACFT is a unique challenge that requires a strategic approach-and that approach is Combat Fit: 8-Week ACFT Training Program. Your calculator score will tell you how you currently match up against all three standards. And a score of 70 is the minimum for soldiers in "heavy" physically demanding units or jobs. A score of 65 is required for "significant" physically demanding units or jobs.
A total score of 60 is demanded for soldiers in "moderate" physically demanding units or jobs.
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