Military training for the army's combat aptitude test (2023)

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.

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).

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.