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We know from experience that happy customers make the greatest brand ambassadors. This exclusive six-part series of booklets below has been developed by the Army Physical Training Corps to offer you a comprehensive guide to getting fit, based on the actual exercises and activities the Army uses to train soldiers.
Each day, a different aspect of training is covered in detail, including running, upper and lower body strengthening and even improvised Army training. Whether you're a complete beginner who simply wants to be a bit healthier or a weekend warrior looking for the next challenge, this easy-to-use programme will help take your fitness to the next level. Please note: check with your doctor before beginning this or any strenuous exercise regime.
The warm-up outlined over the next five pages is designed to raise your body temperature, heart rate. In military training, the warm-up is usually limited to around 10 minutes, and is broken down into the following stages Good aerobic or cardiovascular fitness also reduces the time it takes soldiers to acclimatise to extreme climates and to recover from injury.
This booklet is all about improving strength and endurance in your upper body muscles - which will also enhance their appearance. The main muscle groups in the upper body are the large muscles of the back and chest, the shoulder muscles and those along the front and back of the arms.
But this booklet also includes a strength workout see page 10 using weights and other equipment that the Army frequently employs when training recruits The muscle groups of the lower body are among the largest of all. This methodology contributed to increased musculoskeletal injury rates because the Army was not training holistically. The ACFT 3. H2F Performance Teams consists of physical therapists, registered dietitians, occupational therapists, cognitive enhancement specialists, athletic trainers, and strength and conditioning coaches.
The H2F Performance Team, in close coordination with the chain of command, will execute a team approach to injury prevention and holistic performance enhancement. This NCO will possess the knowledge and expertise to facilitate Soldier strength and conditioning, as well as understand the impact of the nonphysical domains on physical performance, in order to enhance readiness. They will lead the implementation of appropriate Soldier training and education in coordination with other members of the H2F Performance Team and the unit leadership.
Watch these Soldier stories about modifying exercise and training routines to successfully prepare for the Army Combat Fitness Test. Additional Soldier stories to come.
The system empowers and equips Soldiers to take charge of their health, fitness, and well-being in order to optimize individual performance, while preventing injury and disease. The MDL event represents movements required to safely and effectively lift heavy loads from the ground, jump, bound and tolerate landing. It requires well-conditioned back and leg muscles and helps Soldiers to avoid upper and lower back injuries caused by moving long distances under heavy load.
Arms should be fully extended, back flat, head in line with the spinal column or slightly extended, head and eyes to the front or slightly upward, and heels in contact with the ground. All repetitions will begin from this position. Hips should never rise before or above the shoulders. The back should remain straight — not flexed or extended. The Soldier will continue to extend the hips and knees until reaching an upright stance. There is a slight pause at the top of this movement.
Phase 3 Downward Movement Phase By flexing the hips and the knees slowly, the Soldier lowers the bar to the ground under control while maintaining a flat-back position. Do not drop or let go of the bar. Weight plates may not bounce on the ground. Execute three continuous repetitions with the same weight. If the Soldier fails to complete three continuous repetitions under control, he or she is permitted one retest at a lower weight.
If the Soldier successfully completes three continuous repetitions on the first attempt, he or she may elect an additional attempt at a higher weight. The maximum number of attempts on the MDL is two. The SPT event represents tasks requiring quick explosive movements to maneuver equipment and personnel.
Starting Position The Soldiers will face away from the start line, grasp the medicine ball 10 pounds with both hands at hip level and stand with both heels at but not on or over the start line. Grasp the ball firmly and as far around the sides of the ball as possible. Record Throws As directed by the grader, the Soldier in lane one executes throw one.
Soldiers are permitted several preparatory movements flexing at the trunk, knees, and hips while lowering the ball between their legs. When directed by the grader, the Soldier in lane two executes throw one. Soldiers will have two record attempts on the Standing Power Throw.
Soldiers in lanes one and two will alternately execute record throw one and two. As directed by the grader, the Soldier in lane one executes the first record attempt. When directed by the grader, the Soldier in lane two executes first record attempt. A record attempt will not count if a Soldier steps on or beyond the start line or falls to the ground. If a Soldier faults on the first record throw, they will receive a raw score of 0. If a Soldier faults on the second record throw, they will receive a raw score of 0.
This Soldier will be allowed one additional attempt to score on the SPT. If the Soldier faults on all three record throws, they will receive a raw score of 0.
If a Soldier has a valid score on either record the first and second throw, they will not be allowed a third attempt. Once the Soldier has attempted two record throws, they will move onto the SPT lane to retrieve the medicine balls for the next Soldiers, and then return to the back of the line.
Although Soldiers are required to execute two record throws and both record throws are recorded, only the longer of the two throws will count as the record score. The start line grader will circle the best score. The HRP is an upper body endurance test that represents repetitive and sustained pushing used in combat tasks.
The chest and front of the hips and thighs will be on the ground. The ankles will be flexed. The head does not have to be on the ground. Soldiers may adjust their feet during the test event as long as they do not lift a foot off the ground.
Movement 2 After the elbows are fully extended and the Soldier has reached the up position, the Soldier will bend their elbows to lower the body back to the ground. The chest, hips and thighs should touch down at the same time. The head or face do not have to contact the ground.
Movement 3 Arm Extension HRP — immediately move both arms out to the side straightening the elbows into the T position. After reaching this position, the elbows bend to move the hands back under the shoulder. Movement 4 Regardless of the HRP protocol, Soldiers must ensure their hands are flat on the ground with the index fingers inside the outer edges of the shoulders returning to the starting position.
This completes one repetition. The Soldier will make an immediate movement to place their hands back on the ground to return to the starting position. The SDC is a test of strength, endurance, and anaerobic capacity, which are needed to accomplish high intensity combat tasks that last from a few seconds to several minutes. Conduct 5 x 50 meter shuttles for time - sprint, drag, lateral, carry and sprint. The grader is positioned to see both the start line and the 25m line.
If the Soldier fails to touch the 25m line with hand and foot, the grader watching the 25m turn line will call them back. Drag Soldiers will grasp each strap handle, which will be positioned and resting on the sled behind the start line; pull the sled backwards until the entire sled crosses the 25m line; turn the sled around and pull back until the entire sled crosses the start line. If the entire sled does not cross the 25m or start line, the grader watching the 25m turn line will call them back.
Lateral After the entire sled crosses the start line, the Soldier will perform a lateral for 25m, touch the 25m turn line with foot and hand, and perform the lateral back to the start line. The Soldier will face the same direction moving back to the 25m start line and returning to the start line so they lead with each foot. If the Soldier fails to touch the 25m turn line with hand and foot, the grader watching the 25m turn line will call them back. Graders will correct Soldiers if they cross their feet.
Carry Soldiers will grasp the handles of the two pound kettlebells and run to the 25m turn line; step on or over the 25m turn line with one foot; turn and run back to the start line. If the Soldier drops the kettlebells during movement, the carry will resume from the point the kettlebells were dropped.
If the Soldier fails to touch the 25m turn line with their foot, the grader watching the 25m turn line will call them back. The LTK assesses the strength of the Soldiers grip, arm, shoulder and trunk muscles. These muscles assist Soldiers in load carriage and in avoiding injuries to the back. The PLK is an alternate assessment that may be used. The plank helps build core strength that promotes back health and helps reduce injuries. LEG TUCK: Complete as many leg tucks as possible; maintain a relative vertical posture while moving the hips and knees up and down without excessive swinging.
Graders may assist Soldiers up onto the bar. The grip is the alternating grip recommend placing the dominant hand closest to the head. The body is perpendicular with the bar, however the alternating grip will cause the body to rotate outward slightly. Legs and feet may not be crossed; feet must be off the ground with knees bent if necessary. Flexing the elbows assists with this movement.
The right and left knees or thighs must touch the right and left elbows, respectively. The grader must observe both knees or thighs in contact with both elbows for the Soldier to receive credit for the repetition. The Soldier will return under control to the straight-arm position, elbows straight, to complete each repetition. If the elbows remain bent, the next repetition will not count. The Soldier does not have to be completely still.
Small, inconsequential, or passive movement of the body and twisting of the trunk is permitted. Deliberately swinging the trunk and legs to assist with lifting the knees is not permitted and will cause the subsequent repetition to not count.
The event will be terminated when the Soldier voluntarily stops or involuntarily drops from the bar. Using the vertical posts to rest or push from will also be grounds for termination. The run event measures aerobic endurance, which is required for conducting continuous operations and ground movements on foot. Higher aerobic endurance allows the body to recover quickly in preparation for executing other physically demanding tasks that may arise during a ground movement, such as reacting quickly to enemy contact.
The two mile run can be completed on an indoor or outdoor track, or an improved surface such as a road or sidewalk. The 2MR cannot be tested on unimproved terrain. The rest period begins when the last Soldier in the group completes the LTK. The start and finish line will be near the same location as the test site for the other five test events. Out-and-back or lap track courses are authorized. Safety Tips Do not move hips above the shoulders. Prevent excessive rounding of the shoulders.
Prevent knees collapsing inwards. Do not drop the weights. Safety Tips Ensure medicine ball is free of debris and dry before each attempt. Ensure lane grader and ball retriever are ready to receive the throw. Ensure the start line grader is ready when the ball retriever rolls the ball back to the start line. Safety Tips Prevent from jerking the straps or slinging the sled to turn the sled around.
Do not cross feet during the lateral. Turn under control after picking up kettlebells. Frequently Asked Questions. What is ACFT 3. What are the MOS minimum-score requirements for combat arms branches? What makes ACFT 3. How many performance categories are there? How do the new performance categories take into account physiological differences between men and women? What are the policy implications of ACFT 3. Will ACFT scores or performance categories be used for promotion, command select lists, or other personnel actions or policies?
How does the Army determine the performance category tiers? How will performance categories reduce bias in scoring? What events comprise the alternate assessments? Who should take the alternate assessments?
What is the expectation for Soldiers in unique populations, such as those recovering from traumatic injury, surgery or wounded warriors? What pieces of equipment are required to conduct the ACFT? How does the Army plan to train those in remote locations with no access to equipment? How often are Soldiers required to take the test? What is the uniform for the ACFT? How long does it take to administer the ACFT? What's the expectation for injuries with this test? Why the 3-Repetition Strength Maximum Deadlift?
Why the Standing Power Throw? Why the Hand Release Push-up? Why the Sprint-Drag-Carry? Why the Leg Tuck? Why the Plank?
Why the Two-Mile Run? How do you train for the two-mile run? Once I have attended training, am I able to validate others? Does this course count for promotion points or is it added to my ERB? What is the Holistic Health and Fitness System? Why replace various Army health promotion and wellness campaigns and programs? What evidence does the Army have to demonstrate the need for and effectiveness of this new initiative?
Where is H2F being implemented? What publications and assets are being fielded across the force to build this system? What return on investment does the Army expect to achieve with H2F? What does H2F need to be successful? What types of facilities are being resources implement H2F? What does the Army Reserve have planned for implementation?
How does the ACFT 3. Who makes up the H2F Performance Team? Personal Journeys Watch these Soldier stories about modifying exercise and training routines to successfully prepare for the Army Combat Fitness Test. Physical fitness is not new to Soldiers. The ACFT, it may be a challenge, but we are able to get through it.
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