5 ACFT Hacks to Improve Your Score and Crush the Army Combat Fitness Test
The Army Combat Fitness Test (ACFT) isn't just another PT assessment—it's a comprehensive measure of your combat readiness and overall soldier fitness. Whether you're targeting a 550+ ACFT score, aiming to max out specific events, or preparing for promotion, these five unconventional ACFT hacks are designed to elevate your performance and give you the competitive advantage you need. Here’s how you can go beyond basic PT and truly dominate each event.
- Lift Like a Powerlifter, Move Like an Athlete
Many soldiers make the mistake of hitting the gym without a structured plan tailored specifically for ACFT demands. To maximize your ACFT score, particularly the 3-Repetition Maximum Deadlift (MDL), you must focus on progressive overload with compound lifts. Prioritize squats, deadlifts, bench presses, and overhead presses, increasing weight gradually to build strength steadily.
Complement your heavy lifting with explosive movements like kettlebell swings, box jumps, and sled pushes. These functional exercises enhance agility and explosive power, directly benefiting your Sprint-Drag-Carry (SDC) and Standing Power Throw (SPT) performances.
- Boost Your Sprint Speed with Contrast Training
Sprint-Drag-Carry (SDC) can be a challenging event for soldiers who aren't training their fast-twitch muscle fibers properly. Contrast training involves pairing heavy resistance exercises with immediate explosive actions to enhance speed and power dramatically.
For example, perform heavy sled pulls or weighted lunges, then immediately transition into a 50-meter sprint at full speed. This technique stimulates your nervous system, improving neuromuscular efficiency and helping you shave valuable seconds off your SDC time.
- Run Less, Sprint More (Achieving a Faster 2-Mile Run)
Conventional long-distance running won't help soldiers hit top-tier run times. To crush the ACFT 2-mile run event, incorporate high-intensity interval training (HIIT). Running 400-meter intervals at speeds slightly faster than your target pace will condition your body for higher intensity efforts.
Combine interval training with negative splits—running your second mile faster than the first—to improve your pacing and endurance significantly. This training approach enhances cardiovascular efficiency without excessive wear on your joints.
- Bulletproof Your Core for the ACFT Plank
The plank event measures endurance and stability, challenging soldiers to maintain proper form under fatigue. Develop core strength through weighted planks, hanging knee raises, ab rollouts, side planks, and anti-rotation exercises such as Pallof presses.
Strengthening your core stabilizers allows you to maintain proper alignment longer, reducing the risk of dropping before you hit that crucial three-minute mark. A strong, stable core also enhances overall performance in all ACFT events by improving posture and power transfer.
- Optimize Your Nutrition and Recovery Strategies
Proper nutrition and recovery protocols separate average scores from elite performance. Avoid relying solely on DFAC meals that might lack crucial nutrients for recovery and muscle growth. Instead, prioritize balanced meals rich in protein, carbohydrates, and healthy fats.
Hydration, electrolyte balance, pre-workout caffeine, and timely post-workout meals significantly influence your training results and recovery. Aim for 7-9 hours of quality sleep to maximize your body's ability to repair muscle tissue and replenish energy stores effectively.
Bonus Hack: Train Smarter with The ACFT App
To maximize your training effectiveness, leverage technology specifically designed for ACFT performance. The ACFT App offers tailored workouts targeting your weaknesses, whether that’s the MDL, SDC, or 2-mile run. Its personalized approach ensures efficient progress and effective improvement in your overall ACFT score.
Additionally, the app supports precision ACFT score calculation, including accommodations for Permanent Profiles, making practice or record scores easy to manage and review.
Visting The ACFT App website or download the app directly with these links: iOS or Android.
Final Mission: Execute, Dominate, Repeat
These ACFT hacks are not theoretical—they’re proven techniques used by elite soldiers who consistently achieve top scores. Implement them into your routine, monitor your progress, and transform your combat fitness test performance. Execute these strategies consistently, and you’ll be ready not only to crush the ACFT but also dominate every challenge that comes your way.