Brian Bullman
10. mayo 2021 • 5 minute read
Over the years, the focus of physical training within the military has evolved to align with the tactical demands of the military role.modern soldier. When I first enlisted in the military in 1997, it was a different army than my father, his father before him and his father before him, they all enlisted.
And also, it is constantly changing. More recently, the US Army decided to drop its old physical fitness test, which consisted of:
- maximumLizardsin 2 minutes
- Maximale Abdominals in 2 min.
- 2 mile timed run
The new test, known as the Army Combat Fitness Test or ACFT, consists of six events:
- 3 reps max.Trap Bar Deadlift, with low handles
- Medicine ball power throw with 10 pounds. ball
- Maximum push-ups with manual release in 2 minutes.
- A sprint drag carry medley with sleds and kettlebells
- Max hanging leg curl in 2 min.
- 2 mile timed run
This new test is no joke, even for people with extensive training backgrounds. Use the new Bodybuilding.com program to prepareCombat Fit - 8 Week ACFT Workout Plan.
Combat Fit - 8 Week ACFT Training Plan There is no room for mistakes when training for the ACFT. Here's what you need to know to prepare for the ultimate US Army physical challenge!my military history
I come from a long line of military personnel, all of whom have served in combat operations for generations. My great-grandfather served in both the Boer War in South Africa and the Great War, also known as the First World War; He even received medals for bravery from him. My grandfather served in World War II, the Congo, and Cyprus during the Greco-Turkish War, and my father served various missions back home during the 1982 Israeli invasion of Lebanon, as well as during civil unrest. Like my father, I have served in Lebanon and at home.
My father was a military PTI (Physical Training Instructor) and was responsible for the physical training of our home brigade. He also trained several of Ireland's elite special forces called Rangers (in Irish we call them fianóglac pronounced-fi anne og lock). I remember when I had to take my Army aptitude test, I had to travel to a different barracks to make sure all the instructors were impartial. He was fit and strong. At this point I had been a bodybuilder for almost 4 years.
I remember completing the last phase of the fitness test, a 2-mile run where I was behind two other guys and a girl. As I ran I heard commands from the old man: "You'd better get that line off your butt or you're going back to Limerick" which was only 60 miles away. The messages were relayed through the PTIs supervising the tests: "Young Bullman, he doesn't want to bother you, he's not kidding!" I had an adrenaline rush and kicked my ass, just coming after the woman who I later learned was an international cross country runner.
During my military career, I learned through the advice of my retired father, Sergeant Mick Bullman. Since I too wanted to level up and become a PTI (and pride myself on being the fittest man in the unit), I wanted to get more out of my training.
I wanted to not only get fit for my job as a foot soldier, recon platoon, but also develop myself to become a ranger one day. Each specific military job requires a different approach to physical training. Every job has different physical demands. Each individual must maintain a certain level of physical fitness, but a scout squad must be fitter and stronger than a cavalry officer, and a ranger must outshine them all. his job is much more demanding, both physically and mentally.
How to Prepare for a Traditional Military Aptitude Test
Below I've outlined a typical 6-week program suitable for a Special Forces agent or anyone who needs to pass a test that revolves around push-ups, pull-ups, running, and carrying a backpack. As already mentioned, the new ACFT requires its own specific training approach, such as:combat adjustmentThe plan.
Different special forces also have different fitness requirements. For example, the following training program is suitable for Army Rangers, Force Recon, and the British SAS regime. These sessions are necessary to maintain excellent fitness levels, and it is not uncommon to walk long distances with heavy weights.
week 1
Use:Only days with intensive training are listed here. On your "light" days, do weight training or swimming.
label 1
Fitness test
- Sitting and performing a flexibility test.
- Lizards:Maximum in 60 seconds
- ABS:Maximum in 60 seconds
- dominated:Maximum in 60 seconds
- Run:2 km as fast as possible
- Nadar:100 yards non-stop on any shot without touching the side or bottom of the pool.
- Forced march with a 30-kilo backpack:If you carry 30 pounds in a backpack, you'll walk 3 miles in 45 minutes on a highway, or 1 hour if you're hiking cross-country. Wear well-worn boots with thick socks.
label 2
- Lizards:3 series maximum in 30 seconds
- Run: 3 miles at a moderate pace of 8-9 minutes per mile
- rope climbing or pull-ups: 3 sets to failure
- Forced march with a 30-kilo backpack:If you carry 30 pounds in a backpack, you'll walk 5 miles in 1 hour and 15 minutes on a highway, or 1 hour and 40 minutes if you're going cross-country.
label 3
- Forced march with a 30-kilo backpack:5 miles in 1 hour 15 minutes (road) or 1 hour 40 minutes (cross country).
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week 2
label 1
- Forced march with a 30-kilo backpack:5 miles in 1 hour 15 minutes (road) or 1 hour 40 minutes (cross country).
label 2
- Lizards: 3 series maximum in 35 seconds
- dominated: 3 series maximum in 35 seconds
- ABS: 3 series maximum in 35 seconds
- Run: 5 miles at a moderate pace of 8 to 9 minutes per mile
- squats: 3 sets of 50 reps with a 35 pound backpack
label 3
- Forced march with a 35 kilo backpack:10 miles in 3 hours (road) or 4 hours (cross country).
week 3
label 1
- Lizards: 4 series maximum in 40 seconds
- dominated: 4 series maximum in 40 seconds
- ABS: 4 series maximum in 40 seconds
- Run: 4 miles at a moderate to fast pace at 7 to 8 minutes per mile
- squats: 4 sets of 50 reps with a 40 pound backpack
label 2
- Forced march with a 40-pound backpack:12 miles in 4 hours (road) or 4 hours and 40 minutes (cross country).
label 3
- Lizards: 4 series maximum in 45 seconds
- dominated: 4 series maximum in 45 seconds
- ABS: 4 series maximum in 45 seconds
- Run: 6 miles at a moderate to fast pace at 7 to 8 minutes per mile
- squats: 4 sets of 50 reps with a 40 pound backpack
week 4
label 1
- Forced march with a 50 kilo backpack:14 miles in 4 hours (road) or 4 hours and 40 minutes (cross country).
label 2
- Lizards: 4 games maximum in 60 seconds
- dominated: 4 games maximum in 60 seconds
- ABS: 4 games maximum in 60 seconds
- Run: 6 miles at a moderate to fast pace at 7 to 8 minutes per mile
- squats: 4 sets of 50 reps with a 50 pound backpack
label 3
- Forced march with a 50 kilo backpack:18 miles in 4 hours and 45 minutes (road) or 6 hours (cross country).
week 5
label 1
- Run: 3 miles at a brisk pace for 6-7 minutes.
- Nadar: 500 meter non-stop swim using all strokes except backstroke.
label 2
Fitness test
- Sitting and performing a flexibility test.
- Lizards:Maximum in 60 seconds
- ABS:Maximum in 60 seconds
- dominated:Maximum in 60 seconds
- Run:2 km as fast as possible
label 3
- Forced march with a 50 kilo backpack:18 miles in 4 hours and 30 minutes (road) or 6 hours (cross country).
Don't be caught off guard on test day!
Although the above program is typical of any elite special operations force anywhere in the world, the distance and weight involved is not for the untrained and the word "elite" cannot be overstated. Never run with weight on your back; the risk of injury is enormous. When you go hiking, always make sure you have good walking shoes.
I wear Mendels which have a carbon fiber plate on the sole for better grip. Now you know what it takes to be as strong as a Special Forces agent, but are you brave enough to try training? you got what it takes
Remember, only the strong survive and nothing is impossible for the brave and loyal.
FAQs
How do you train for the Army combat fitness test? ›
- Warm-Up.
- Event 1: Three Repetition Maximum Deadlift (MDL)
- Event 2: Standing Power Throw (SPT)
- Event 3: Hand-Release Push-Up (HRP)
- Event 4: Sprint-Drag-Carry (SDC)
- Event 5: Plank (PLK)
- Event 6: Two-Mile Run (2MR)
- Cool Down.
The Passing score is 60 points for each test, with a maximum of 100 points, for minimum overall score of 360 and perfect score of 600. The very thorough ACFT website includes detailed instructions as to how the exercise is performed, and videos showing how to train for the test.
What happens if you fail the Army combat fitness test? ›By failing to achieve a score of at least 60 points in the SDC you are considered a test failure. As a result, you may be flagged and have all favorable actions suspended. Per Army Directive 2022-05, "Soldiers who fail a record ACFT will retest no less than 120 days and no more than 180 days from the test failure.
How many pushups do you need to pass the military test? ›For men ages 17 to 21, that means performing at least 35 push-ups and 47 sit-ups, as well as running two miles in no more than 16 minutes and 36 seconds. Male recruits ages 22 to 26 have to complete a minimum of 31 push-ups, 43 sit-ups and a two-mile run in 17 minutes and 30 seconds or less.
Can you fail basic combat training? ›Yes, it is possible to fail basic training. You could go through the trouble of leaving your home, job, family and friends and come back a failure. In fact, this happens to about 15% of recruits who join the military every year.
Is basic combat training hard? ›Basic Training is challenging and meant to push you to become the best version of yourself. It will help you develop mentally and physically to overcome things you didn't think possible. You'll also realize that the military and Drill Sergeants are not here to break you.
What is a good 2 mile run time for the Army? ›Age (17-21) -- Minimum (18:54 minutes), maximum (15:36 minutes) Age (22-26) -- Minimum (19:36 minutes), maximum (15:36 minutes) Age (27-31) -- Minimum (20:30 minutes), maximum (15:48 minutes)
How hard is the military aptitude test? ›The P&P-ASVAB contains some very easy and very hard questions, but most are of average difficulty. The CAT-ASVAB software adjusts to your ability level and administers questions that are best suited for you. If you are above average ability, you will receive questions that are above average difficulty.
How many pull ups for Army? ›They must be able to perform six untimed pull-ups. A 16-mile hike with a 65-pound pack in 5 hours and 20 minutes or less and an untimed 15-meter swim in full Ranger gear are also mandatory.
How many leg tucks does it take to pass? ›Your legs must not be crossed during the pull-up. According to the old ACFT scoring standards, you only had to complete one leg tuck to pass the test, but you'd need to do 20 reps without letting go of the bar to get full marks.
How many PT tests can you fail Army? ›
Soldiers must get at least 60 points on each test event to pass. The maximum is 100 points. Once the scoring begins taking effect, those who fail will be able to retake the test after several months. If they fail twice, they will be discharged from the Army.
What happens if you don't pass Army height and weight? ›In most cases, failing to pass the Army's minimum weight or body-fat percentage standards will make you ineligible for promotion, transfer, reenlistment or opportunities to attend professional schools. View the current AWCP height for weight chart.
How many sit-ups in 2 minutes? ›An average person should be able to do about 20-30 sit-ups per minute. A fit individual can do closer to 50-60 per minute.
How long does it take to do 1,000 push-ups? ›It's possible to complete 1,000 push-ups in 31 days as Itzler did, but that doesn't need to be your goal. Your end date is something you can change, of course, depending on how your body responds. Write down your “what if?” scenarios.
How many times can you fail the military test? ›If you take the test once and don't do well, you can retake it after just one month. If you fail to perform well on this second attempt, you can retake it again after another month. Your fourth attempt, and any subsequent attempt, requires a six-month wait from the previous test.
Why do most people fail basic training? ›The most common reason why people fail basic training is that medical issues prevent them from doing so safely. If this situation arises, you'll be medically separated from the Air Force but depending on how long you serve, you may still be entitled to some veteran benefits.
Do they hit you in basic training? ›They don't hit or physically assault recruits, ever. They come close, but they never physically hurt or even touch recruits. Another thing that is important is that everything they do is for a purpose, a rehearsed, manufactured, and engineered purpose.
Can I skip Army basic training? ›Soldiers who fail to attend BCT within 180 days after entry are required to return to MEPS to be rescheduled for this training. Members enlisting into the USAR or ARNG that require BCT must be processed through the MEPS. Members that are required to attend BCT and retraining into a new MOS will attend BCT first.
What is the easiest Army basic training? ›Easiest Boot Camp / Basic Training
Though boot camp / basic training is considered challenging, yet mandatory, for every branch of the military, the easiest among them would most likely be the Air Force.
During training exercises, service members may sleep fewer than five hours per night. Typically, that five hours is split up into multiple episodes of sleep, usually lasting less than two hours each.
What is the hardest part of basic training? ›
Army Basic Training Red Phase
Red phase is the starting phase and is typically considered the hardest part of training. The entire phase, which is 3 weeks long, is devoted to constant calisthenic exercise and you will be spending much of your time in the push-up position.
- run five kilometres.
- run 2.4 kilometres within an appropriate time (see chart )
- complete push-ups with a full range of motion and sit-ups.
- complete a hand-grip test.
- tread water for at least two minutes and swim 20 metres without a life jacket.
- #1 Pull-ups. Pull-ups help build upper body strength by developing the muscles in your upper back. ...
- #2 Push-ups. ...
- #3 Thrusters. ...
- #4 Overhead Presses. ...
- #5 Deadlifts. ...
- #6 Squats With A Barbell. ...
- #7 Burpees.
Time required to train for the ACFT in 6 months
Your training will consist of anywhere from 4-6 hours per week, depending on where you are in your training phases.
Infantry is 18 out of 60 (needs verification). Officers is 20 out of 60 (needs verification). “The cut-off score for officers (who must have obtained a University degree) is the 25th percentile on the total CFAT score (in comparison to the officer applicant population).”
How hard is CAF basic training? ›The training is physically, mentally and morally demanding and lays its foundation on the fundamental values of the CAF : Duty, Loyalty, Integrity and Courage. The course is composed of: 50% classroom training with study and theoretical exams; 35% of field training with practical exams; and.
What happens if you fail the force test CAF? ›8.3 A CAF member who fails the FORCE Evaluation or the CMTFE must be placed on an SPTP and be re-evaluated. A CAF member who is placed on an SPTP is normally in this program for a 12-week period and re-evaluated upon completion. Details regarding the SPTP can be obtained through local PSP fitness representatives.