Understanding the ACFT Events
Before diving into the training plan, it is essential to understand the six events included in the ACFT:
- Deadlift: Measures lower body strength and endurance.
- Standing Power Throw: Tests explosive power and upper body strength.
- Hand Release Push-Up: Assesses upper body strength and endurance.
- Sprint-Drag-Carry: Evaluates speed, agility, and muscular endurance.
- Leg Tuck: Measures core strength and upper body endurance.
- 2-Mile Run: Tests cardiovascular endurance and stamina.
Understanding these events will help you tailor your training to improve in each area.
Components of the 6 Week ACFT Training Plan
Creating a comprehensive training plan involves several key components that address all aspects of fitness required for the ACFT. This plan will focus on strength training, cardiovascular conditioning, agility work, and recovery.
Week 1: Assessment and Baseline
The first week should focus on assessing your current fitness levels. This will help you set realistic goals and track progress.
- Day 1: Perform a full ACFT to establish baseline scores.
- Day 2: Rest and recovery. Focus on stretching and mobility work.
- Day 3: Strength training – focus on deadlifts and push-ups.
- Day 4: Conditioning – run 2 miles at a comfortable pace.
- Day 5: Agility training – incorporate sprint drills.
- Day 6: Functional training – focus on core exercises (planks, leg tucks).
- Day 7: Active recovery – light yoga or walking.
Weeks 2-4: Building Strength and Endurance
During weeks 2 to 4, you will gradually increase the intensity and volume of your workouts.
Week 2
- Day 1: Strength training – deadlifts, bench press, and leg tucks.
- Day 2: Cardio – 30-minute steady-state run.
- Day 3: Agility – sprint-drag-carry drills.
- Day 4: Strength training – focus on push-ups and core work.
- Day 5: Long run – aim for a 3-mile run.
- Day 6: Recovery – light stretching and foam rolling.
- Day 7: Rest day.
Week 3
- Day 1: Strength training – increase weight for deadlifts and add plyometric exercises.
- Day 2: Cardio – interval training (1-minute sprint, 2-minute walk).
- Day 3: Agility – incorporate lateral movements and shuttle runs.
- Day 4: Strength training – focus on upper body and core (push-ups, planks).
- Day 5: Long run – aim for a 4-mile run.
- Day 6: Recovery – yoga or swimming for active recovery.
- Day 7: Rest day.
Week 4
- Day 1: Strength training – max out on deadlifts and push-ups.
- Day 2: Cardio – tempo run (sustained effort at a challenging pace).
- Day 3: Agility – sprint-drag-carry, increasing weights.
- Day 4: Strength training – core-focused workout.
- Day 5: Long run – 5-mile run.
- Day 6: Recovery – focus on mobility work.
- Day 7: Rest day.
Weeks 5-6: Peak Performance and Testing
In the final two weeks, you will focus on peaking for the ACFT.
Week 5
- Day 1: Simulated ACFT – perform full test under timed conditions.
- Day 2: Active recovery – light workout focusing on mobility.
- Day 3: Strength training – focus on maintaining strength (moderate weights).
- Day 4: Cardio – high-intensity intervals.
- Day 5: Agility – focus on quickness and reaction times.
- Day 6: Recovery – yoga or swimming.
- Day 7: Rest day.
Week 6: Tapering and Test Day
- Day 1: Light workout – focus on technique and form.
- Day 2: Short, easy run – 20 minutes.
- Day 3: Recovery – foam rolling and stretching.
- Day 4: Light agility exercises.
- Day 5: Rest day.
- Day 6: ACFT Test Day – perform the full test.
- Day 7: Recovery – celebrate your achievements!
Additional Tips for Success
To maximize the benefits of your 6-week ACFT training plan, consider the following tips:
- Nutrition: Fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats.
- Hydration: Stay hydrated before, during, and after workouts.
- Sleep: Prioritize sleep to allow your body to recover and repair.
- Listen to Your Body: If you feel pain or excessive fatigue, take a break or modify your workouts.
- Track Progress: Keep a journal of your workouts and improvements to stay motivated.
Conclusion
A 6 week acft training plan is an effective way to prepare for the Army Combat Fitness Test. By focusing on strength, endurance, agility, and recovery, you can improve your performance and achieve your fitness goals. Remember that consistency is key, and by following the structured plan and incorporating the additional tips for success, you will be well-prepared for the ACFT. Good luck, and stay committed to your training!
Frequently Asked Questions
What is the purpose of a 6 week ACFT training plan?
The purpose of a 6 week ACFT (Army Combat Fitness Test) training plan is to prepare soldiers for the physical demands of the test, improve overall fitness, and enhance performance in the six test events.
What key components should be included in a 6 week ACFT training plan?
A comprehensive 6 week ACFT training plan should include strength training, cardiovascular conditioning, flexibility exercises, and specific drills for each of the ACFT events, such as the deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and two-mile run.
How often should I train each week on a 6 week ACFT training plan?
Most 6 week ACFT training plans recommend training at least 4-5 times a week, incorporating a mix of strength and endurance workouts, with adequate rest days to allow for recovery.
Can I customize my 6 week ACFT training plan based on my current fitness level?
Yes, it's important to customize your 6 week ACFT training plan based on your current fitness level, allowing for gradual increases in intensity and volume to avoid injury and ensure progress.
What nutrition tips should I follow during my 6 week ACFT training plan?
During your 6 week ACFT training plan, focus on a balanced diet rich in lean proteins, whole grains, fruits, and vegetables, stay hydrated, and consider timing your meals around workouts to maximize energy and recovery.
