Strength and Agility: A Look at the New Army Combat Fitness Test
As fitness enthusiasts, we constantly seek ways to enhance our physical capabilities and overall health. The Army Combat Fitness Test (ACFT) serves as a practical example of how structured fitness protocols can optimize performance across various physical challenges. This article explores the ACFT and provides practical advice for anyone looking to improve their fitness levels, whether for military training or personal goals.
(Corey Dickstein/Stars and Stripes)
Fort Eustis, Newport News, Va., October 2018: Army Staff Sgt. Jessica Smiley, a test grader with the Army’s Center for Initial Military Training, observes soldiers from the 128th Aviation Brigade demonstrating the deadlift during a testing session for the new Army Combat Fitness Test on October 23, 2018.
The Army is currently setting standards for soldiers to pass the new six-event evaluation, which will replace the previous physical fitness test starting in October 2020. Research physiologist Whitfield East, who is leading the test development, mentioned that evaluations and feedback from the testing battalions will help determine if any adjustments are needed.
Practical Fitness Tips Inspired by the ACFT
While the ACFT focuses specifically on soldiers, the principles of training can be adapted for anyone looking to improve their overall fitness. Here are some practical tips:
- Incorporate Strength Training: Focus on compound movements like deadlifts, squats, and bench presses. These exercises engage multiple muscle groups, making them efficient for building strength.
- Enhance Cardiovascular Fitness: Engage in activities that get your heart rate up, such as running, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity aerobic activity each week.
- Work on Flexibility: Include stretching and mobility work in your routine. Yoga or dynamic stretching can improve your overall flexibility and reduce the risk of injury.
- Focus on Core Strength: A strong core supports all types of movement. Incorporate exercises like planks, Russian twists, and leg raises into your routine.
- Listen to Your Body: Recovery is just as important as training. Make sure to balance workouts with rest days and pay attention to any signs of fatigue or strain.
Conclusion
The Army Combat Fitness Test serves as a valuable model for structured physical training, emphasizing strength, endurance, and agility. By implementing some of the strategies used in the ACFT, you can dramatically improve your fitness level, regardless of your current abilities. Remember, exercise should be adaptive and enjoyable, so find workouts that challenge you while keeping you motivated on your fitness journey.
