MAX the ACFT | BEST Alternate Exercises | Army Fitness Test
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- čas přidán 19. 06. 2024
- Ok guys, here are my recommended best alternate exercises that I think you should absolutely be integrating into your fitness routines while training up for the Army Combat Fitness Test (ACFT). While nothing can replace the benefit of practicing the actual, graded exercises frequently, these will help you become even better at all of the graded events and will help to alleviate some of the boredom of training the same exercises over and over.
Don’t forget to LIKE & SUBSCRIBE! 🤘 👍 czcams.com/users/grittysoldi...
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🏋️♀️ For the official “Max the ACFT” 8-Week Fitness Program: grittysoldier.com/products/ma...
UPDATED TO THE STANDARDS OF THE OFFICIAL ACFT (23Mar2022)
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Sections of Video:
00:00 Introduction "How to MAX the ACFT"
03:22 The Maximum Deadlift Event (MDL)
05:23 The Standing Power Throw (SPT)
07:58 The Hand Release Push Up (HRPU)
11:05 The Sprint Drag Carry (SDC)
13:55 The Hanging Leg Tuck (LTK)
17:21 The 2-Mile Rin (2MR)
19:42 The "MAX the ACFT" 8-Week Fitness Program
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*An Amazon Affiliate
*REP Fitness Affiliate
*Information not officially affiliated with the US Army or DOD.
#fitness #military #acft
Have maxed it out a couple times now. Toughest event for me was ensuring my overhead throw technique is on point.
Yeah im worried about my overhead throw the most. Last time i did it, i let it slip out my hand too early and i ended up with 4.5m
Former Marine, getting back in shape to join the Army Reserve and your videos motivate me to workout 💪💪💪
This video is solid!! And you said it best, you have to do the actual exercise, but your alternates are gold. My goal is to max!! Last score 510 at 4 months postpartum! The ball throw, HLT, and run are what I need to improve most! Thanks Gritty! 🇺🇸
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510 4 months after giving birth is hardcore
I appreciate the advice man great video
Great video as always!
Great video!
Thanks man. Gonna add a few of these exercises to my normal routine of push pull legs/cardio
Increased my score recently from a 460 (last August) to a 511 (today)! Hoping to get something closer to 600 next time, so I'm definitely going to implement some of these alternates into my workout!
I take my first ACFT for the Reserve soon... thankful for this video! The plank seems to be my worst event.
Thanks for the info! I am currently at a 580 right now, second time taking it. I need to work on my ball throw technique and my pace for the hand release push-ups (I ran out of time).
gritty soldier !! 🐐
You should do a video on alternate exercises for the Upper Body Round Robin. I've been trying to figure out how to practice these events at home. Particularly the rope climb and the 5 Mile run
Appreciate the advice, increased my score dramatically following many of your tips. Thanks!
Thanks for posting this. I am a 59 year old retiree and plan to take the new ACFT with the local national guard unit and see if I can make it over the black line and qualify to be a 13B again.
I'm a Crypto Linguist struggling to balance PT with the demands of language learning/retention. Thank you for putting this together. I'll never be a Ranger, but this should help maintain a decent score.
Solid info
Think some of the high schools should use this as well for gym in general it’s a all around good condition system for everyone
I need to give the ACFT a try.
I love your videos on how to Max the ACFT, always great information thanks man
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Love the content man keep it up 👍
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Solid workouts and advice, Gritty Soldier!
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Nice!
Thanks for help brother! I struggle with push ups, so this helps out!
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Thank you 👍
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Interesting info
Started throwing this in into my strongman training and I've seen a huge difference in my overall training.
Awesome! 💪
It's help tremendously. I've won 4 out of the 5 comps I've done just because my cardio and endurance shot up
Plus I've been rucking with a weight vest and sometimes a plate carrier and I'm just feeling great thank you for the hard work you put into the videos
Preparing for ACFT in May. This is exactly what I was looking for. Thanks! 👍🏻
Awesome! Glad to be of help!!
Great content Gritty! 🤙
🙏
The best tip for maxing out your 2 mile run is to incorporate HIIT training. Example: 30 seconds all out sprint, 1 minute slow jog for the entirety of a 2 or 3 mile run.
Now you can adjust the sprint and jog times however you want.
I did this to get better 5k times and it ABSOLUTELY worked. Significant results.
I'd suggest to prepare for a 2 mile run, do HIIT for 3 miles for the same reason he mentioned. Training for more than 2 miles will make 2 miles feel easier.
Another thing you might try, may not be for everyone, but similar to what he mentioned. Run with a plate carrier or added weight. What I like to do is go to a standard running track like you find at most high shools. Plan to run a total of 3 miles (12 laps around the track). Start by running 1/4 mile (1 lap) around the track with your added weight, drop the weight at the end of that lap and run 1 more lap without the weight. Alternate like this until you have run your total laps. It's a similar concept to HIIT except the variable is the weight, not necessarily the speed. Though you will probably run faster on the laps you don't have the weight.
Hope that makes sense and I promise you at least one or both of these methods will decrease your running times if you're persistent.
It ABSOLUTELY was effective for me and I saw significant results.
The 2 mile run post workout session is definitely a great tip, since a lot of people in my opinion tend to focus on the lifting to max the deadlift, and kinda push the 2MR to the wayside until it’s time to run it
Yeah I think a lot of people forget about the 2-miler and how much worse it can be at the back end of the ACFT.
Awesome video! Any tips on working on the bike alternate? Got a back injury in 2019 and am working on the new bike time.
I have been doing a couple of acft workouts and the T pushups are the bane of my elbows
Perfect timing! I'm 5 weeks out from testing. My only un-maxed event so far is the run. Though I have traditionally been in the low 13s (38 yoa, 225lbs), accomplishing that at the end of this test has been quite challenging. I'm currently upping volume and working sprints to address this.
I'm 39, 222... recovery isn't what it used to be. I struggle with the plank the most.
Hello gritty soldier! Love the content! I was wondering what you do in terms of working out and training when you’re sick. I’ve been pretty sick and worried that I’m falling behind on my workouts. Thanks!
Honestly you should focus on recovery (I always try to push through though… my wife gets mad at me for that) 😂
Do you think training in intervals for the 2miles run (~7' pace) is efficient or should one just run? Thank you for all this awesome content!
Don't forget dips or elevated pushups on DB or parallette bars. They are excellent for hitting the front delts and overall upper body strength.
Absolutely! I should have put though in there… thanks for the heads up!!!! 👍
Awesome
A good way I replicate the drag portion is run a up a hill backwards it really works out the quads
Liked and followed dude !
🤘
Love these videos man. I just got 58’d on sit-ups at ranger school.. going back next class. These always keep me motivated.
Go back! Stay motivated! 💪
I’ve been practicing Ruck marches with my school back pack. Been putting weight plates in it ha!
Wow 😮
Watched your video on standing power throw and went from 10m to 12m 👀 thank you! 👊 Still got work to do 👊
Hell yeah that’s great to hear! 💪
Following the max acft training plan damaged my right shoulder doing the murph. Now im resting the upper body and focusing on the run getting my two mile time down to 15 min goal . to return back to 13 min two mile or less
Working hard to increase my ACFT score ! I appreciate these videos. How long should these workout sessions be normally? Especially with the added run time at the end. Thank you!
Usually 1-1:30 hrs. 👍
I just took an ACFT last week and scored my best with 594. This was the first ACFT I've taken with the plank in leu of the leg tucks. To max the plank I needed 3:40, which sucked, but lots of ab wheel work in the last two months improved that significantly. The only thing I need to fix is my SPT...god damn SPT.
awesome video sir! with advanced camp coming up for us cadets we'd appreciate a video about tips and tricks and your experience as an ADO cadet!!!
Ok I’ll get one done! 👍
I’m going to Advanced Camp this summer too. Do you know what Reg you are in?
@@matthewschappert1663 I think it’s 10th. you?
Gritty, any tips on combating arch pain when running? Usually inner arch. Love the channel btw. Used to run with zero pain when I was in the service. Now I'm an LEO in PA and every time I go for a run I have bad arch pain.
You should definitely try some supportive insoles, and some shoes with a wide toe box. Also stretch out your calves religiously. 👍
being at 140lb and 5'4", the MDL is the only thing im curious about. I can DL 220lb for ~5 reps. So thats more than 1.5x my body weight. However that scores me in the 70s lol. Still going to work to that high score though
I almost did a leg tuck, just about an inch between my knees to elbows. So close, I just need to get my technique down, it's there
Keep working at it man!
June is my first for record ACFT best score so far is 592
Great video gritty soldier. Can u make an explain video about non-US citizen to joining the US army?
Yeah I can do that. 👍
You make everything look to easy!
I don’t know about that…
@@GrittySoldier To easy!
Great content though !
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Gritty, what tips do you have for a week or days before the acft. I try to leave a rest day the day before. When it comes to strength training would you say.. keep pushing till the end? Or pause for a min so I wont be too exhausted for that day. What about the cardio? I feel like as soon as I don’t run for a day or two I get sooo slow. You should do a lil week before program. Should I stretch, you I drink a lil more. Should I avoid heavy weights and the fluff that comes with it.
Hello Gritty soldier. In your opinion, should I focus on training for hand release pushups, or would it be more beneficial to do both normal pushups and hand release workouts. I want to do well on both the ACFT and the RPFT and was wondering which would be more effective. (I can max the rpft consistently but the acft is not maxed, & I still want to increase my numbers on the rpft) Thanks!
Got a 564 last month, got 12 days to get right and score the coveted 600. I’ve never maxed the HRP, SPT or 2MR. The remaining events I’m gucci taters.
Question Gritty?? When you do the army acft dead lift does the 60 pound hexbar count as weight?? If it does i should only add 40 pound weights in each side to do the minimun of 140 pound 3 repetition?? Thanks for the tips💪🏻💪🏻
Me personally when I train 100 yard sprints I find either a patch of grass or a football field and I do my sprints in my football cleats idk why I just feel a little more comfortable doin them in cleats because I feel like I can dig in to the ground better and feel quicker and like I get more force from the ground like that
Only event I still haven't maxed is the deadlift and the ball throw. I'm pretty proud of my 1:22 sprint drag carry and my 12:12 2 mile time in it.
Yeah those are great times man, just gotta dial down the other two!
A 355 deadlift much harder then the 355 hex bar deadlift
Gritty, I love your videos and I was hoping you could answer a question for me. I’m planning on entering the AFSPECWAR pipeline in the future and have started training. As far as rucking goes, what pack would you recommend that isn’t absurdly expensive or I can find at a surplus store? Also, what is a good progression in terms of building up to say a 12 mile ruck for time. I’m a small guy (5’9, 150lbs) and can run just fine but I’m worried about the ruck. Thank you!
I’d say the Molle 2 or the DG-3 from Crossfire (if you use the code “GrittySoldier” at crossfire you’ll save 20” 👍. As far as progression goes, just start with a comfortable distance, and increase that distance by a half mile or a mile every week. That will get you up to par. 👌
@@GrittySoldier you’re the man, I appreciate it!
When you run with a plate carrier, do you run heel to toe or on the balls of your feet?
I am working with someone in the National Guard for an upcoming ACFT test. I come from the fitness world as opposed to the military world, generally going into a 3-rep deadlift max you would build up in weight into a max effort to prevent injury, or at least do a 10-rep warm-up with a small amount of weight. However, I am told they give you 2 shots to max lift, no warm-up with the bar.. (this person has done the ACFT in basic and AIT, as well as at NG Drill, in all cases they were given no direction other than "go warm up"). What type of warm-up do you do or recommend, where using the equipment isn't an option?
Is the acft used is combat training
How much does your plate carrier way?
ACFT > APFT , This one humbles soldiers to the max
Yeah I agree with that
For myself, what I've noticed is that I'm not able to progress in both weight training and calisthenics simultaneously, so I've been focusing more on building strength via weights. When do you think is a good time to switch over to working on calisthenics?
I’m not soley doing calisthenics will do the trick for this test. I think you’ll need to incorporate strength to get through the MDL at least, but most the other events you could do bodyweight only. It’s definitely a “lean and mean” kind of test.
I know that this is kind of a random question, but have you ever been to Air Assault? I have a slot for July 25 - August 10 and I am wondering what I should do to prepare.
Yeah man! Here’s a vid for that: czcams.com/video/a6w8nnF_DeM/video.html
Pack?
I've got an ACFT coming up too and I don't know dates or conditions either. What are the odds?
😂
I’m hearing rumors that they will take out leg tucks completely. Is this true? I don’t want to do the planks
I haven’t heard that… But who knows the hanging leg talk is a pretty weird exercise not only to perform but to grade as well.
I know you're Army, but you seem to be able to answer this question: I am looking to join the Air Force and take the PJ pipeline. Do you have, or could you make a video on someone looking to prepare for selection? Any help would be appreciated, thank you.
I have a buddy who might be willing to do an interview 👍
Look up "AFSOC discord" on google. Come hop in the server we'll be happy to have you. There's ton of info and people who'll answer your questions or help you find answers. Theres trainees from across the county; as well as guys in the pipe line, Active duty, National Guard, and retired AFSPEC guys there too.
I'd drop a link but CZcams keeps deleting the comment.
@@GrittySoldier I would be honored.
@@mup8661 I will check that out and hop aboard
Check out the One’s Ready podcast and CZcams, they have all kinds of information for AF SpecWar jobs
Yea last min tasking
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I am picking-up, what you are laying down
Scoopin what I’m poopin?
What supplements would you recommend to better my scores for us army Rangers ?
Check the description!
Easy test. Especially as they keep diluting it.
So can burpees help too?
Also can you find the supplements that you're taking at the GNCs on base?
RIP leg tucks😭
573 today ... 11B !!
🤘 great job! Now just 27 more points to go! 😉 💪
@@GrittySoldier let’s go!!! Lead the way!! Thank you for the awesome videos!!
Make it hurt!
Please work on your deadlift form. OMG that hurt me.
I swear, I do my best. You know how it is, deadlift is just one of those exercises where no matter how you do it, someone will tell you your form could be better.
@@GrittySoldier no watch alan thrall deadlift set up. Your hips are a bit to low and it's not over your midfoot when you were pulling. Your leaving lbs on that bar. And your knees are soft on lockout.
Aaaaaaand now we have the plank :/
Gonna have to redo this video 😂