This article outlines a comprehensive 4-week training plan to help you excel in each component of the ACFT. The Army Combat Fitness Test (ACFT) is designed to assess a soldier’s physical fitness and readiness for combat. With its six events—deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, plank, and two-mile run—preparing for the ACFT requires a well-structured training plan.
This variety will help build overall fitness and prevent boredom. Set Specific Goals: Determine target scores for each event based on the ACFT score chart and personal fitness levels. Setting realistic and achievable goals can motivate soldiers to stay committed to their training. Incorporate Variety: Include a mix of strength training, endurance workouts, and agility drills in your training routine. This can prevent injuries and enhance performance. Seek Guidance: Utilize resources such as fitness trainers or online tutorials to ensure proper form and technique during training. Practice the Events: Regularly practice each event of the ACFT to become familiar with the techniques and requirements. This practice will help improve performance and reduce anxiety on test day.
Gradually increase the distance and intensity as your fitness improves. Endurance Training: Incorporate longer rowing sessions into your training routine. Aim for steady-state rows of 30 minutes or more to build aerobic capacity.
The minimum score required to pass the ACFT is 60 points, and soldiers must achieve a minimum of 60 points in each event to pass overall. This scoring system encourages soldiers to strive for excellence while ensuring that those who may not excel in one area can still achieve a passing score through their performance in other events. To calculate the ACFT score, soldiers must first complete each of the six events. Each event is scored on a scale of 0 to 100 points, with the maximum score being awarded for the highest level of performance.
The deadlift, for example, evaluates lower body strength and core stability, which are crucial for tasks such as lifting heavy equipment or navigating rough terrain. Finally, the two-mile run remains a staple for assessing aerobic endurance, an essential component of overall fitness. The sprint-drag-carry tests a soldier’s speed, agility, and endurance, while the leg tuck focuses on core strength and stability. The standing power throw assesses explosive power, which can be vital in combat situations where quick, decisive movements are necessary.
The ACFT was first introduced in 2019 as a replacement for the Army Physical Fitness Test (APFT), which had been in use for decades. The shift to the ACFT was rooted in the recognition that the demands of modern combat require soldiers to possess a diverse range of physical capabilities. The 2026 standards build upon the initial design of the ACFT, refining the test to better align with the Army’s mission and the physical demands placed on soldiers in various operational environments.
This 4-week plan will help you build the strength, endurance, and skills needed to excel in each event. Remember to listen to your body, prioritize recovery, and stay focused on your goals. Training for the ACFT requires dedication, consistency, and a strategic approach.
Similarly, the other events have specific scoring criteria that take into account factors such as time, repetitions, or distance. The maximum score is awarded for lifting the heaviest weight specified for their age and gender group, while lower scores are given for lighter weights. For example, a soldier’s performance in the deadlift is assessed based on the amount of weight lifted.
This total score is then categorized into performance levels: a score of 360 to 500 points is considered “Gold,” 300 to 359 points is “Silver,” and 60 to 299 points is “Bronze.” These categories not only reflect the soldier’s overall fitness level but also provide a tangible goal for improvement. Once all six events are completed, the scores from each event are totaled to determine the soldier’s overall acft 2026 score guide score.
The scoring is designed to reward both competitive and non-competitive soldiers, encouraging all to strive for improvement. The scoring for the 5000 Meter Row is based on the time it takes to complete the distance. Each soldier’s time is recorded, and points are awarded based on performance relative to the established standards.
Moreover, the ACFT 2026 standards are designed to promote a culture of fitness within the Army. This holistic approach to fitness is expected to lead to improved mental health, reduced injury rates, and enhanced performance on the battlefield. As such, the ACFT encourages soldiers to engage in regular physical training and adopt healthy lifestyle choices. The Army recognizes that physical fitness is not only a requirement for operational readiness but also a critical component of overall soldier wellness.
