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    Fitness Plan 2022

    Uploaded by

    Harsh Kumar
    The document provides information about the Army Combat Fitness Test (ACFT) which measures soldiers' strength and endurance through six events. The events include a deadlift, sprint drag carry, standing power throw, plank, pushups, and 2-mile run. Soldiers have up to 70 minutes to complete all events. The document encourages talking to a doctor before starting any physical training program and provides tips for exercises to train for each event like squats, lunges, and sprints.

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    Fitness Plan 2022

    Uploaded by

    Harsh Kumar
    19 views1 page
    The document provides information about the Army Combat Fitness Test (ACFT) which measures soldiers' strength and endurance through six events. The events include a deadlift, sprint drag carry, standing power throw, plank, pushups, and 2-mile run. Soldiers have up to 70 minutes to complete all events. The document encourages talking to a doctor before starting any physical training program and provides tips for exercises to train for each event like squats, lunges, and sprints.

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    The document provides information about the Army Combat Fitness Test (ACFT) which measures soldiers' strength and endurance through six events. The events include a deadlift, sprint drag carry, standing power throw, plank, pushups, and 2-mile run. Soldiers have up to 70 minutes to complete all events. The document encourages talking to a doctor before starting any physical training program and provides tips for exercises to train for each event like squats, lunges, and sprints.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    19 views1 page

    Fitness Plan 2022

    Uploaded by

    Harsh Kumar
    The document provides information about the Army Combat Fitness Test (ACFT) which measures soldiers' strength and endurance through six events. The events include a deadlift, sprint drag carry, standing power throw, plank, pushups, and 2-mile run. Soldiers have up to 70 minutes to complete all events. The document encourages talking to a doctor before starting any physical training program and provides tips for exercises to train for each event like squats, lunges, and sprints.

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    Strength starts here

    Get Guard fit as you train for the ACFT

    The Army Combat Fitness Test (ACFT) is designed to measure your strength and endurance.
    You’ll have up to 70 minutes to complete six events that are scored according to age range and gender.

    Do not begin this physical exercise program before talking to a physician and passing a routine physical examination.
    Training strong and healthy is your goal, and your doctor is part of your team.

    3-Repetition Maximum Deadlift (MDL) Sprint-Drag-Carry (SDC)


    GOAL GOAL
    Deadlift the maximum weight possible Conduct five 50-meter shuttles
    three times for time: sprint, drag, lateral, carry
    and sprint
    HOW TO TRAIN HOW TO TRAIN
    • Sumo Squat • Straight-Leg Deadlift
    • Forward Lunge • Bent Over Row
    5 min. • Alternate Staggered Squat Jump 4:48 • 300-Meter Shuttle Run

    MINIMUM REST 2 MINUTES MINIMUM REST 4 MINUTES

    Standing Power Throw (SPT) Plank (PLK)


    GOAL GOAL
    Throw a 10-pound medicine ball Maintain a plank position for as
    backward and overhead for distance long as possible

    HOW TO TRAIN HOW TO TRAIN


    • Power Jump • Bent Leg Raise
    • Overhead Push-Press • Leg Tuck and Twist
    3 min. • Tuck Jump 4:20 • Side Bridge

    MINIMUM REST 3 MINUTES MINIMUM REST 5 MINUTES

    Hand-Release Push-Up (HRP) 2 Mile Run (2MR)


    GOAL GOAL
    Complete as many repetitions as you Run 2 miles
    can in 2 minutes

    HOW TO TRAIN HOW TO TRAIN


    • Supine Chest Press • Sprint Intervals
    • 8-Count Push-Up • Release Run
    • Incline Bench • Hill Repeats
    2 min. • Quadraplex
    25 min.

    MINIMUM REST 3 MINUTES TOTAL TEST TIME 70 MINUTES

    With over 130 careers, the Guard has a future for everyone.
    SCORING
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    It’s time to find yours: Start exploring careers.
    to ACFT Grading Scales. In accordance with U.S. Army Combined Arms Center, “The Army Combat Fitness Test Handbook 18-37,” dated September
    2018; FM 7-22 Army Physical Readiness Training, dated October 2012; and Army Directive 2022-05, dated 23 March 2022.

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