ACFT Workout Plan Free PDF Download (2023)

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PDF NameACFT Workout Plan PDF
PDF Size2.3MB
PDF CategoryWorkout
PDF Pages20
Last Update1 Day ago
ACFT Workout Plan free PDF
ACFT Workout Plan free PDF

How to ACFT Workout Plan PDF Free Download

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What is ACFT? (wiki)

The United States Army Combat Fitness Test (ACFT) is the fitness test for the United States Army. It was made to be more like what soldiers face in combat, help recruits get fitter, and lower the risk of injuries. There are six things soldiers do in the test. Each thing can get 0 to 100 points. You need at least 60 points in each thing to pass. The most you can get is 600 points. It’s been the main fitness test for the US Army since October 2022. [ACFT Workout Plan free PDF]

What is the ACFT workout routine?

The workout routine appears to be a 6-week training plan aimed at improving physical fitness for the Army Combat Fitness Test (ACFT). The routine is divided into different weekly blocks, each focusing on different aspects of fitness. The routine includes strength training, conditioning, and recovery components. It’s quite detailed and involves various exercises and training methodologies.

Here’s a breakdown of the structure and components of the routine:

  1. Dynamic Warm-Up: Each session starts with a dynamic warm-up designed to prepare the body for the upcoming training.
  2. Performance Prep: This includes activation exercises and stretches to further warm up the body and activate specific muscle groups.
  3. Primary Block: The primary block of the routine focuses on strength training. It includes exercises like deadlifts, squats, presses, rows, and other compound movements to target major muscle groups.
  4. Secondary Block: The secondary block emphasizes capacity and includes supersets of exercises targeting upper and lower body muscles.
  5. Auxiliary Block: The auxiliary block includes a variety of exercises targeting different muscle groups, often in a superset format.
  6. Conditioning Work: The routine includes different types of interval training, like fartlek, threshold, and long slow distance (LSD) runs. These are designed to improve cardiovascular fitness and endurance.
  7. Cool-Down and Recovery: Each session includes a myofascial release component to help with recovery and flexibility.

The routine is organized in a weekly structure with different focus areas and workout types for each day of the week. The exercises and intensities seem to progress over the 6-week period, gradually increasing the challenge.

Keep in mind that this routine is quite detailed and tailored for a specific fitness goal (ACFT improvement). Before starting such a structured program, it’s recommended to consult a fitness professional or medical practitioner to ensure that the program aligns with your current fitness level and any potential limitations or medical conditions.

Also, the routine includes some acronyms and notations that might need explanation:

  • RPE: Rate of Perceived Exertion, which is a subjective measure of how hard an exercise feels on a scale of 1 to 10.
  • KB: Kettlebell
  • DB: Dumbbell
  • BWT: Body Weight
  • AMRAP: As Many Reps As Possible
  • 1RM: One Repetition Maximum, the maximum weight you can lift for one repetition of a given exercise.
ACFT Workout Plan free PDF
ACFT Workout Plan Free PDF

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Benefits of ACFT Workout Plan

The workout plan followed by ACFTs offers several benefits due to its rigorous and comprehensive nature. Here are some of the key benefits:

  1. Strength and Endurance: The Ranger workout plan focuses on building both muscular strength and endurance. The intense exercises, such as bodyweight exercises, weightlifting, and circuit training, help develop functional strength and the stamina needed to perform well in demanding physical tasks.
  2. Cardiovascular Fitness: The plan includes various forms of cardiovascular training, such as running, rucking (hiking with a weighted backpack), and other high-intensity interval training (HIIT) exercises. This enhances cardiovascular fitness, allowing Rangers to sustain physical effort over extended periods.
  3. Functional Fitness: The workouts are designed to improve overall functional fitness. This means that the exercises mimic real-life movements and situations that soldiers might encounter in the field, enhancing their ability to perform various tasks effectively.
  4. Mental Toughness: The challenging nature of the Ranger workout plan helps develop mental toughness, discipline, and resilience. Pushing through demanding physical exercises can translate to improved mental strength and the ability to handle stressful situations.
  5. Teamwork and Camaraderie: Many Ranger workouts are conducted in a group or team setting, fostering a sense of camaraderie and teamwork among participants. This is crucial for soldiers who need to rely on each other in high-pressure situations.
  6. Versatility: The workout plan incorporates a wide range of exercises, from strength training to endurance exercises to agility drills. This versatility prepares Rangers for diverse physical demands they may face during their duties.
  7. Adaptability: The plan often includes exercises in various environments, such as outdoor settings, which helps Rangers adapt to different conditions and terrains they might encounter in their missions.
  8. Improved Body Composition: The combination of strength training and cardio exercises can lead to improved body composition, including increased muscle mass and decreased body fat. This is important for overall health and performance.
  9. Skill Development: Some workouts focus on honing specific skills required in the field, such as marksmanship, hand-to-hand combat techniques, and navigation skills. These skills are essential for soldiers to carry out their duties effectively.
  10. Preparation for Challenges: The demanding nature of the Ranger workout plan prepares soldiers physically and mentally for the challenges they may face during training, deployments, and combat situations.

The Workout makes athletes stronger, faster, and mentally tough. It also helps them work well with others and become great athletes. [ACFT Workout Plan Free PDF]


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FAQs Related ACFT Workout Plan free PDF

What does ACFT stand for?

ACFT stands for “Army Combat Fitness Test.”

What does the ACFT do?

The ACFT (Army Combat Fitness Test) is a physical fitness test designed to assess and measure the physical readiness and combat fitness of soldiers. It includes a series of challenging exercises that evaluate various aspects of strength, endurance, and mobility, reflecting the demands of combat situations.

Who created the ACFT?

The ACFT (Army Combat Fitness Test) was created by the United States Army as part of its efforts to modernize and enhance the physical fitness assessment for soldiers.

What is the ACFT based on?

The ACFT is based on a comprehensive assessment of various physical fitness components, including strength, power, agility, endurance, and coordination. It aims to provide a more functional and well-rounded measurement of a soldier’s physical capabilities.

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