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ACFT Weight Cheat Sheet: A Comprehensive Guide to Mastering the Army Combat Fitness Test
Author: CPT John Smith, US Army (Ret.), Certified Strength and Conditioning Specialist (CSCS), with 20 years of experience in Army physical training and fitness instruction, including extensive experience developing and implementing ACFT training programs.
Publisher: Military Fitness Solutions, a leading provider of fitness resources and training programs for military personnel, specializing in ACFT preparation and performance optimization.
Editor: Sarah Jones, MA in Exercise Science, certified personal trainer with 10 years experience editing fitness and wellness publications.
Summary: This guide serves as a comprehensive "ACFT weight cheat sheet," providing essential information on weight selection for each ACFT event. It details best practices for determining appropriate weights based on individual capabilities and goals, highlighting common pitfalls to avoid. The guide emphasizes the importance of progressive overload and safe training techniques while offering practical advice for achieving optimal ACFT performance.
Keywords: ACFT weight cheat sheet, Army Combat Fitness Test, ACFT weight selection, ACFT training, ACFT score improvement, ACFT preparation, ACFT workout, ACFT weights, ACFT performance, ACFT guide.
Introduction: Understanding Your ACFT Weight Cheat Sheet
The Army Combat Fitness Test (ACFT) is a crucial component of Army readiness. Successfully navigating the ACFT requires strategic training, proper preparation, and, importantly, selecting the right weights for each event. This "ACFT weight cheat sheet" aims to guide you through this process, ensuring you achieve your optimal score while minimizing risk of injury. This isn't about finding the "easiest" weights, but rather, the weights that allow you to perform optimally and safely.
The Six ACFT Events and Weight Selection Strategies
The ACFT comprises six events:
1. Maximum Deadlift: Your "ACFT weight cheat sheet" for the deadlift emphasizes progressive overload. Start with a weight you can lift for 1-3 repetitions with good form. Gradually increase the weight as you get stronger. Don't sacrifice form for weight. Video recording your lifts can help identify and correct form issues. A strong deadlift significantly impacts your overall ACFT score.
2. Standing Power Throw: This event assesses explosive power. While weight isn't directly involved, proper technique is paramount. Focus on practicing the throwing motion with a medicine ball, gradually increasing the weight as your form improves. Your "ACFT weight cheat sheet" here is focused on proper technique, not necessarily weight.
3. Hand Release Push-ups: This event assesses upper body strength and endurance. While there's no weight involved, your bodyweight is the resistance. Focus on maintaining proper form throughout each repetition. Build endurance through consistent training. Your "ACFT weight cheat sheet" should focus on rep count and maintaining good form.
4. Sprint-Drag-Carry: This event is about strength, speed, and endurance. Weight selection here is crucial. Start with manageable weights that allow you to maintain proper form and pacing throughout the event. Gradually increase the weight as your endurance improves. A good "ACFT weight cheat sheet" for this will emphasize pacing and managing fatigue.
5. Leg Tuck: This event tests core strength and endurance. Your bodyweight is the resistance. Focus on maintaining proper form and control throughout each repetition. Progressive overload can be achieved by increasing the duration of the hold or the number of repetitions.
6. Two-Mile Run: This event assesses cardiovascular endurance. While there's no weight involved, proper pacing and training are crucial. Your "ACFT weight cheat sheet" for this event is focused on a well-structured training plan, including intervals and long runs.
Common Pitfalls to Avoid with Your ACFT Weight Cheat Sheet
Overestimating your strength: Starting with weights that are too heavy increases the risk of injury and hinders progress.
Ignoring proper form: Improper form can lead to injuries and reduced performance.
Neglecting rest and recovery: Adequate rest is essential for muscle growth and recovery.
Lack of progressive overload: Failing to gradually increase weight or intensity prevents progress.
Ignoring nutrition and hydration: Proper nutrition and hydration are crucial for optimal performance.
Creating Your Personalized ACFT Weight Cheat Sheet
Your personal "ACFT weight cheat sheet" should be tailored to your individual strength, fitness level, and goals. Consider consulting with a certified strength and conditioning specialist or your unit's physical training leader to develop a personalized plan. Record your progress and adjust your weights accordingly. Remember, consistency and gradual progression are key.
Conclusion
Mastering the ACFT requires a strategic approach that includes selecting appropriate weights for each event. This "ACFT weight cheat sheet" provides valuable guidance, outlining best practices and common pitfalls to avoid. By combining diligent training, proper weight selection, and consistent effort, you can significantly improve your ACFT score and achieve your fitness goals. Remember, safety and proper form should always be prioritized over weight.
FAQs
1. How often should I update my ACFT weight cheat sheet? Update it regularly, ideally after each training session or at least weekly, based on your progress.
2. What if I can't complete a rep with the weight on my cheat sheet? Reduce the weight and focus on maintaining good form before gradually increasing it.
3. Can I use the same weights for each ACFT event every time? No, you might need to adjust weights based on the day and how you feel.
4. What's the best way to track my progress? Use a training log to track weights, reps, and sets. You can also take videos to assess your form.
5. How important is rest and recovery in ACFT training? Extremely important! Rest allows muscles to recover and grow stronger.
6. Should I focus on strength training or endurance training more? Both are essential. Balance your training to improve both strength and endurance.
7. What should I eat before and after my ACFT training sessions? Consume a balanced diet rich in protein and carbohydrates.
8. How can I prevent injuries during ACFT training? Proper warm-up, good form, progressive overload, and adequate rest are key injury prevention strategies.
9. What if I fail the ACFT? Don't get discouraged! Analyze your performance, identify weaknesses, adjust your training plan, and try again.
Related Articles
1. Optimizing Your ACFT Deadlift: A Step-by-Step Guide: This article delves into the specifics of perfecting your deadlift technique and selecting appropriate weights for maximum performance.
2. Mastering the ACFT Sprint-Drag-Carry: Strategies for Success: This article provides detailed strategies for tackling the demanding Sprint-Drag-Carry event, including pacing, weight selection, and minimizing fatigue.
3. ACFT Hand Release Push-Up Variations for Strength and Endurance: This guide explores various hand release push-up variations to improve strength and endurance for this crucial event.
4. Building ACFT Leg Tuck Strength: Exercises and Progressions: This article offers a range of exercises and progressions to build the core strength needed for a high-scoring leg tuck.
5. ACFT Nutrition Plan: Fueling Your Body for Optimal Performance: This article provides a detailed nutrition plan tailored specifically to the demands of ACFT training.
6. Understanding ACFT Scoring and Standards: This guide clarifies the scoring system and standards for each ACFT event, helping you set realistic goals.
7. The Ultimate ACFT Training Schedule: This article outlines a comprehensive training schedule designed to prepare you for the ACFT.
8. Preventing Common ACFT Injuries: A Guide to Safe Training Practices: This article highlights the most common ACFT injuries and provides guidance on safe training practices to minimize risk.
9. Mental Toughness and the ACFT: Strategies for Success: This article explores the importance of mental fortitude in ACFT performance and offers strategies to enhance mental resilience.
| acft weight cheat sheet: ACFT Army Combat Fitness Test For Dummies Angie Papple Johnston, 2021-01-20 The best standalone resource for the Army Combat Fitness Test As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job. Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include: An overview of the test, including how it fits into your army role How the test is administered (location, equipment, etc.) Instructions on how to perform each of the six events How the ACFT is scored Training for the ACFT on your own time The importance of recovery, including essential stretches How to build your own workout routine Videos for each of the six events with tips for how to train for them The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights. |
| acft weight cheat sheet: TRADOC Pamphlet TP 600-4 The Soldier's Blue Book United States Government Us Army, 2019-12-14 This manual, TRADOC Pamphlet TP 600-4 The Soldier's Blue Book: The Guide for Initial Entry Soldiers August 2019, is the guide for all Initial Entry Training (IET) Soldiers who join our Army Profession. It provides an introduction to being a Soldier and Trusted Army Professional, certified in character, competence, and commitment to the Army. The pamphlet introduces Solders to the Army Ethic, Values, Culture of Trust, History, Organizations, and Training. It provides information on pay, leave, Thrift Saving Plans (TSPs), and organizations that will be available to assist you and your Families. The Soldier's Blue Book is mandated reading and will be maintained and available during BCT/OSUT and AIT.This pamphlet applies to all active Army, U.S. Army Reserve, and the Army National Guard enlisted IET conducted at service schools, Army Training Centers, and other training activities under the control of Headquarters, TRADOC. |
| acft weight cheat sheet: Body Composition and Physical Performance Institute of Medicine, Committee on Military Nutrition Research, 1992-02-01 This book surveys the entire field of body composition as it relates to performance. It includes a clear definition of terminology and a discussion of the various methods for measuring body composition. The authored papers represent a state-of-the-art review of this controversial field and address questions such as: What is a better measure of body compositionâ€body fat or lean body mass? Does being overweight for one's height really affect performance? The book also addresses the issue of physical appearance as it relates to body fatness and performance. It includes an in-depth discussion of many of the topics of interest to those involved in sports medicine and exercise physiology. |
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| acft weight cheat sheet: A Reference Grammar of Japanese Samuel Elmo Martin, 2004-01-01 This title explains the use of Japanese words such as wa, ga and mo looking at the rules and meanings of words in their literary forms. |
| acft weight cheat sheet: Army Techniques Publication ATP 7-22.02 Holistic Health and Fitness Drills and Exercises October 2020 United States Government Us Army, 2020-09-29 This United States Army manual, Army Techniques Publication ATP 7-22.02 Holistic Health and Fitness Drills and Exercises October 2020, includes drills and exercises for individual and organizational physical training programs. It is a companion to the physical readiness domain described in FM 7-22, Holistic Health and Fitness. The purpose of this publication is to provide exercise standards for Soldiers and leaders who need them to develop physical training programs. In situations where holistic health and fitness (H2F) resources are not available, Soldiers and units can use this content to standardize training. The drills and exercises in this publication are designed to support building physical readiness and meet physical fitness standards. Testing standards are described in ATP 7-22.01 Holistic Health and Fitness Testing which describes the administration and evaluation procedures for the Occupational Physical Assessment Test (OPAT), Army Combat Fitness Test (ACFT), and Combat Water Survival Test (CWST). The principal audience for doctrine is leaders at all organizational levels. Leaders include officers, warrant officers, noncommissioned officers, and those Army s. Trainers and educators throughout the Army will also use this publication. |
| acft weight cheat sheet: Kettlebell: A Simple Guide to Learn Kettlebell Exercises (The Ultimate Kettlebell Workouts for a Shredded Body) Bobbie Wright, 2022-01-13 The great thing about the kettlebell is that it allows you to perform resistance cardio. This means you are using cardiovascular training that increases your heartrate and helps you to burn fat. At the same time though, you are also lifting weight, which protects your muscle from breakdown and increases the challenge, thereby increasing the amount of calories burned and the amount of effort involved. What you will learn in this guide: · The benefits of kettlebells · How to purchase the right kettlebell · How to make your own kettlebell cheaply · The top kettlebell exercises that give you the best results · Learn the best workouts that provide high intensity that will make you a kettlebell machine! Enter kettlebell training. In this book, you'll learn how it can help you get ripped and shredded and, more importantly, how to start with the right set of kettlebells, i.e., the right quality and weight. By the end of this short book, you'll be in a great position to start going for that ripped and shredded body you've always dreamed of using kettlebells. You have a great tool in your hands now. It's up to you if you'll use it to the hilt. |
| acft weight cheat sheet: Tactical Barbell K. Black, 2016-09-18 Operational athletes are a unique breed. You need to physically perform at an extraordinarily high level in stressful situations. Often in dangerous or unstable environments. As a SWAT operator, combat-arms soldier, or first responder, you have to be a Jack of All Trades. Let's take that a step further. You have to achieve some degree of mastery. You have to be strong, have incredible levels of endurance, and be capable of sustained bursts of intense activity. All while tired, hungry, cold, or worse. You can't train like a bodybuilder. You can't be sore for a week after 'leg' day. You can't afford to specialize like a powerlifter. You have other abilities you need to develop, things like cardiovascular training, work capacity, and occupational skills. Anyone that's operational knows it's a constant juggling act trying to become (and stay) superhuman. Tactical Barbell is a strength training program designed specifically for operational athletes using correct principles and best practices. The objective being to increase maximal-strength and strength-endurance, while taking into account the need to simultaneously train other fitness domains. Periodization based, with a simple progression model that allows for a great degree of customization. You won't find cables, balance boards or medicine balls in this program. What you will get is a reliable, repeatable, cutting edge system to increase your strength dramatically. In a manner that leaves you time and energy to train all those other things you need to be good at. No fluff. No frills. If you live in the arena, you know talk is cheap. The program includes a built in strength testing component. You will know whether or not your strength has increased, and by how much. Simple. |
| acft weight cheat sheet: Operational Terms and Graphics Department Army, Department of the Navy, Marine Corps Command, 2017-07-27 This manual is a dual-Service US Army and US Marine Corps publication introducing new terms and definitions and updating existing definitions as reflected in the latest editions of Army field manuals and Marine Corps doctrinal, warfighting, and reference publications. It complies with DOD Military Standard 2525. When communicating instructions to subordinate units, commanders and staffs from company through corps should use this manual as a dictionary of operational terms and military graphics. |
| acft weight cheat sheet: The King Air Book Tom Clements, 2011-04 A treasury of thirty-seven years of flying and teaching experience in the world's most popular executive aircraft. Tom Clements' articles, stories, and operating tips all compiled into one reference book. This information will be invaluable for current or future pilots of King Air airplanes. |
| acft weight cheat sheet: Emergency Response Guidebook U.S. Department of Transportation, 2013-06-03 Does the identification number 60 indicate a toxic substance or a flammable solid, in the molten state at an elevated temperature? Does the identification number 1035 indicate ethane or butane? What is the difference between natural gas transmission pipelines and natural gas distribution pipelines? If you came upon an overturned truck on the highway that was leaking, would you be able to identify if it was hazardous and know what steps to take? Questions like these and more are answered in the Emergency Response Guidebook. Learn how to identify symbols for and vehicles carrying toxic, flammable, explosive, radioactive, or otherwise harmful substances and how to respond once an incident involving those substances has been identified. Always be prepared in situations that are unfamiliar and dangerous and know how to rectify them. Keeping this guide around at all times will ensure that, if you were to come upon a transportation situation involving hazardous substances or dangerous goods, you will be able to help keep others and yourself out of danger. With color-coded pages for quick and easy reference, this is the official manual used by first responders in the United States and Canada for transportation incidents involving dangerous goods or hazardous materials. |
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| acft weight cheat sheet: Anagram Solver Bloomsbury Publishing, 2009-01-01 Anagram Solver is the essential guide to cracking all types of quiz and crossword featuring anagrams. Containing over 200,000 words and phrases, Anagram Solver includes plural noun forms, palindromes, idioms, first names and all parts of speech. Anagrams are grouped by the number of letters they contain with the letters set out in alphabetical order so that once the letters of an anagram are arranged alphabetically, finding the solution is as easy as locating the word in a dictionary. |
| acft weight cheat sheet: Army Leadership and the Profession (ADP 6-22) Headquarters Department of the Army, 2019-10-09 ADP 6-22 describes enduring concepts of leadership through the core competencies and attributes required of leaders of all cohorts and all organizations, regardless of mission or setting. These principles reflect decades of experience and validated scientific knowledge.An ideal Army leader serves as a role model through strong intellect, physical presence, professional competence, and moral character. An Army leader is able and willing to act decisively, within superior leaders' intent and purpose, and in the organization's best interests. Army leaders recognize that organizations, built on mutual trust and confidence, accomplish missions. Every member of the Army, military or civilian, is part of a team and functions in the role of leader and subordinate. Being a good subordinate is part of being an effective leader. Leaders do not just lead subordinates--they also lead other leaders. Leaders are not limited to just those designated by position, rank, or authority. |
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| acft weight cheat sheet: Army Aviation Maintenance U. S. Army Training And Doctrine Command, Army Aviation Center of Excellence, 2011-11 Training circular (TC) 3-04.7 outlines requirements concerning aviation maintenance structure, organizations, and functions. The intended audiences are aviation maintenance commanders, leaders, officers, technicians, noncommissioned officers (NCOs), and aircraft repair and maintenance personnel. |
| acft weight cheat sheet: Block Periodization Vladimir Issurin, 2008 The purpose of this book is to introduce Block Periodization of sport training as a general concept and as the basis for a revamped training system. |
| acft weight cheat sheet: SI: the International System of Units International Bureau of Weights and Measures, National Physical Laboratory (Great Britain), 1973 |
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| acft weight cheat sheet: Army Personnel Recovery (FM 3-50. 1) Department Army, 2012-09-28 Field Manual (FM) 3-50.1 is the Army's doctrinal publication for personnel recovery. It presents doctrinal guidance and direction for Army personnel recovery operations and is the foundation for developing tactics and techniques, handbooks, and unit standard operating procedures. It provides operational direction for commanders, staffs, and trainers at all echelons, from company through theater army. This doctrine helps ensure all echelons of the Army organize, train, and equip to conduct personnel recovery and prevent isolation incidents. This FM supersedes and builds on the groundbreaking work of FM 3-50.1, Army Personnel Recovery, 10 August 2005, by articulating the importance of the commander in successful personnel recovery operations, enlarging its scope to include stability operations and defense support of civil authorities operations, and addressing unified land operations. This updated manual incorporates the doctrinal concepts in FM 1, The Army; ADP 3-0, Unified Land Operations; FM 3-07, Stability Operations; and FM 3-28, Civil Support Operations. Army personnel recovery doctrine is consistent with joint personnel recovery doctrine, applicable Department of Defense directives (DODDs) and instructions (DODIs), Chairman of the Joint Chiefs of Staff instructions and manuals, Army policy and regulation, and federal law. It is Department of Defense (DOD) policy, established in DODD 3002.01E, to preserve the lives and well-being of individuals who are in danger of becoming, or already are, beleaguered, besieged, captured, detained, interned, or otherwise missing or evading capture while participating in activities or missions sponsored by the United States. The target audience for FM 3-50.1 is Army commanders and staffs responsible for the planning, preparation, execution, and assessment of personnel recovery operations. This manual provides guidance for other Service commanders and staffs who command and work with Army forces. This manual is also a resource for United States government agencies and other unified action partners who seek to understand the role of the Army in safeguarding and recovering Soldiers. |
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| acft weight cheat sheet: Grammar and Vocabulary for First Certificate Luke Prodromou, 1999 Together with Grammar and Vocabulary for CAE and CPE, this book forms part of a series of grammar and vocabulary preparation books for classes taking the Cambridge First Certificate, Advanced and Proficiency exams. Each book provides coverage of the essential structures and vocabulary needed for success in the exams. Each unit contains clear, concise presentation of grammar, with varied and challenging practice exercises, as well as integrated coverage of vocabulary. Genuine learner errors are corrected through the Longman Learner's Corpus. |
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| acft weight cheat sheet: TRADOC Pamphlet TP 672-9 Expert Soldier Badge Tasks March 2021 United States Government Us Army, 2021-03-23 This United States Army regulation, TRADOC Pamphlet TP 672-9 Expert Soldier Badge Tasks March 2021, provides the performance measures for the Expert Soldier Badge (ESB) tasks. |
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| acft weight cheat sheet: A Manual of Practical Anatomy Thomas Walmsley, 1920 |
| acft weight cheat sheet: Train to Win in a Complex World (FM 7-0) Headquarters Department Of The Army, 2019-07-18 Field Manual FM 7-0 Train to Win in a Complex World October 2016 FM 7-0, Train to Win in a Complex World, expands on the fundamental concepts of the Army's training doctrine introduced in ADRP 7-0. The Army's operations process is the foundation for how leaders conduct unit training. It also places the commander firmly at the center of the process and as the lead of every facet of unit training. FM 7-0 supports the idea that training a unit does not fundamentally differ from preparing a unit for an operation. Reinforcing the concepts, ideas, and terminology of the operations process while training as a unit makes a more seamless transition from training to operations. This publication focuses on training leaders, Soldiers, and Army Civilians as effectively and efficiently as possible given limitations in time and resources. |
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