ACFT Calculator

The Army Combat Fitness Test (ACFT) evaluates soldiers with tasks tailored to their roles. Military Occupational Specialty (MOS) determines the category required: Heavy (Black), Significant (Gray), and Moderate (Gold).

Each of the six ACFT events can earn up to 100 points, with a full score being 600 points. It’s vital for soldiers to understand their MOS requirements and aim to meet or exceed them to pass the test. Keeping up-to-date with the latest criteria helps set the right targets.

Maximum Deadlift with Repetitions

The Maximum Deadlift, also known as MDL, is a key part of the Army Combat Fitness Test (ACFT). It measures how well someone can lift a heavy weight, offering insight into their strength, stability, and power.

Equipment Needed

• Barbell: Standard Olympic barbell
• Weights: Plates that can be added to the barbell to reach the desired weight
• Flat Surface: Ensures safety and proper form during the lift

How It Works

Participants lift a loaded barbell from the ground to a standing position. The goal is to perform the maximum number of repetitions with proper form. Points are given based on the weight lifted and the number of repetitions completed.

Each soldier aims to achieve their personal best while maintaining controlled and safe movements. Proper technique is crucial to prevent injuries and ensure effectiveness.

Benefits

• Strength Building: Improves overall muscle strength.
• Core Stability: Engages the central body muscles.
• Improved Performance: Contributes to better physical readiness and endurance.

It’s essential for soldiers to train safely and consistently to improve their MDL score and enhance their physical condition.

Standing Power Throw (SPT)

The Standing Power Throw is a test of strength and coordination. The participant must throw a weighted ball as far as possible from a standing position. This test helps measure explosive power in the lower body.

Equipment Needed:

• 10-pound medicine ball
• Measuring tape
• Flat, open space

Steps:

1. Start with feet shoulder-width apart and toes at the starting line.
2. Hold the medicine ball with both hands, arms extended in front.
3. Bend the knees and use the hips to generate power.
4. Swing the ball backward between the legs.
5. Explode upwards, throwing the ball over the head and as far forward as possible.

Scoring:

• Mark the distance from the start line to where the ball first lands.
• Measurements are recorded in meters.
• The best of two throws is taken as the final score.

Safety is important during this event. Participants should ensure that there is enough space to prevent any injuries. Proper stretching and warm-up are recommended to perform effectively in this event.

Hand-Release Push-Up (HRP)

The hand-release push-up is a part of the Army Combat Fitness Test (ACFT). Participants begin by lying flat on the ground with both hands off the ground. This ensures correct starting and resting positions are achieved.

• Feet Position: Feet should be shoulder-width apart while toes are on the ground.
• Hand Position: Hands are placed flat on the ground at shoulder level when not in the lift-off phase.

The repetition starts when the individual pushes their body into a plank position. Both arms should be fully extended, making sure the back is straight. After reaching the top, participants must return to the ground, letting the chest and thighs touch the ground.

• Release Phase: Hands leave the ground briefly at the bottom before pushing back up.

Benefits include enhanced upper body endurance and core strength. Regular practice can improve performance and overall fitness levels in this part of the test.

Sprint / Drag / Carry (SDC)

The Sprint / Drag / Carry (SDC) is a fitness challenge used in the Army Combat Fitness Test (ACFT). It measures endurance, strength, and agility through a series of tasks.

Participants begin with a 50-meter sprint, requiring quick and controlled bursts of speed. Next, they drag a sled loaded with weights for 50 meters. This exercise tests upper and lower body strength as well as stamina.

Following the sled, they side-shuffle for another 50 meters. This part focuses on lateral movement skills and balance.

In the fourth part, participants carry two kettlebells over the same distance. The goal here is to assess grip strength, as well as shoulder and core stability.

Lastly, they finish with another 50-meter sprint to demonstrate their ability to maintain a high energy level throughout the test.

This test is structured to ensure that individuals can perform key physical tasks under pressure. Here’s a quick breakdown:

Wooden Board (PLK)

Wooden Board (PLK) is a tool used to assist soldiers in preparing for the Army Combat Fitness Test (ACFT). This calculator helps them measure and improve their performance levels in various fitness activities.

Below are some key features and benefits:

• Customizable Training Plans: Based on individual fitness goals, users can create personalized training routines.
• Progress Tracking: By keeping a log of their scores, users can easily track improvements over time.
• User-Friendly Interface: The tool is designed to be easy to use, ensuring that everyone can understand how to input and see data clearly.

Key Exercises Included

1. Deadlift: Measure and track weight lifting capabilities.
2. Standing Power Throw: Assess throwing power and technique.
3. Hand-Release Push-Ups: Shows strength and stamina over time.
4. Sprint-Drag-Carry: A test of speed and agility.
5. Leg Tuck: Measures core and upper body strength.
6. Two-Mile Run: The cornerstone of endurance evaluation.

Two-Mile Run (2MR)

The Two-Mile Run (2MR) is a fitness test used in the Army Combat Fitness Test (ACFT). It gauges a soldier’s cardiorespiratory endurance and stamina.

Participants need to cover a distance of two miles as quickly as they can. This part of the test is important to ensure soldiers can handle physically demanding tasks.

Here’s a quick look at what the Two-Mile Run entails:

• Distance: 2 miles
• Objective: Complete the distance in the shortest time
• Skills Tested: Endurance and stamina

Scoring Categories:

Training for the 2MR typically involves running various distances and maintaining a steady pace. It’s key for ensuring soldiers are in top shape and ready for active duty.

Soldiers often incorporate interval training, hill runs, and long-distance jogging into their routines to improve their run times.

Keeping hydrated, eating a balanced diet, and getting enough rest are crucial to achieving a good score on the Two-Mile Run.