From strength to endurance, learn about the must-have equipment for the Army Combat Fitness Test and how to choose the best gear for your training needs.
The Army Combat Fitness Test (ACFT) is the new standard for assessing the physical fitness of soldiers. The test comprises six events that measure different aspects of physical fitness, including strength, power, and endurance. To perform well on the ACFT, soldiers need to have access to specific equipment that is designed for each event. In this article, we will discuss the equipment needed to conduct the ACFT, including weights, kettlebells, medicine balls, resistance bands, sleds, treadmills, rowing machines, and other pieces of equipment. We will also provide guidance on how to select the best equipment for your needs and budget and offer tips for incorporating equipment into your training regimen to optimize your ACFT performance.
Equipment for Strength Events
The strength events of the ACFT are crucial for assessing an individual’s physical strength and ability to perform under load. The two strength events in the ACFT are the 3 Repetition Maximum (3RM) Deadlift and the Hand Release Push-Up. These events require a combination of upper body, lower body, and core strength, as well as proper technique and form.
The 3RM Deadlift measures the maximum weight an individual can lift three times. This event requires participants to lift a weighted barbell off the ground while maintaining proper form and technique. It assesses an individual’s lower body and core strength, as well as their ability to generate power.
The Hand Release Push-Up event measures upper body strength and endurance. Participants must start in a prone position, lower their chest to the ground, lift their hands off the ground, and then push themselves back up to the starting position. This event requires proper form and technique to prevent injury and assesses an individual’s chest, triceps, and shoulder strength.
Proper equipment is essential for individuals to perform at their best during these events. The right equipment not only ensures safety but also allows individuals to perform movements correctly, maximize their potential, and avoid injuries.
Trap Bar
The trap bar, also known as a hex bar, is a piece of equipment used in strength training and is a key component of the ACFT. The bar is shaped like a hexagon, with a center grip area for the lifter to stand inside. The design of the trap bar is unique in that it allows for a more upright torso position during deadlifts, putting less strain on the lower back and reducing the risk of injury. This makes it a safer and more effective alternative to the traditional straight bar deadlift.
The trap bar provides numerous benefits for strength training, including increased overall strength and power, improved grip strength, and enhanced muscle activation. It also allows for greater customization and variation in workouts, making it a versatile tool for athletes of all levels. When selecting a trap bar, it is important to choose a high-quality bar that can withstand heavy loads and is comfortable to grip.
Tips for selecting a high-quality trap bar
When selecting a trap bar, it’s important to consider a few key factors to ensure that you’re getting a high-quality piece of equipment. First, look for a trap bar with a sturdy and durable construction. This will ensure that the bar can handle heavy loads and won’t wear down over time.
Next, consider the grip. Look for a trap bar with knurled handles that provide a secure grip during lifts. The grip spacing is also important, as it can affect the range of motion and muscle activation during exercises. Make sure to choose a trap bar with grip spacing that is comfortable and effective for your specific needs.
Another factor to consider is the weight capacity of the trap bar. Make sure to select a bar that can handle the weight you’ll be lifting, and that has a weight capacity that aligns with your long-term strength goals.
Finally, consider any additional features or accessories that may be included with the trap bar, such as adjustable handles or detachable weight sleeves. These features can add versatility and convenience to your training, but may also come at a higher cost.
Bumper Plates
Bumper plates are a type of weight plate that is made of rubber and designed to be dropped from overhead without damaging the floor or the weights themselves. Bumper plates are an essential piece of equipment for strength training in the ACFT, especially for the deadlift event. These plates not only provide a safe option for dropping the weight but also offer a consistent diameter that makes it easy to maintain proper form throughout the lift.
Compared to traditional iron plates, bumper plates are also much quieter when dropped, making them a popular choice for home gyms and other settings where noise is a concern. Additionally, bumper plates are available in a range of weights, colors, and thicknesses, allowing lifters to easily adjust the weight as needed and personalize their workout.
Overall, bumper plates are a vital piece of equipment for strength training in the ACFT, and investing in high-quality bumper plates is a smart choice for anyone looking to improve their strength and performance.
Factors to consider when selecting bumper plates
When selecting bumper plates, there are a few important factors to consider. The first consideration is the material. Bumper plates are typically made of either rubber or urethane. While both materials are durable and long-lasting, urethane plates are more expensive but tend to be more accurate in weight and have a longer lifespan.
Another important factor to consider is the diameter of the plates. Bumper plates come in different diameters, which affects how much weight can be loaded onto a barbell. It is important to ensure that the plates used are the same diameter, as mixing plates of different diameters can cause the bar to be unevenly loaded and can result in injury.
Lastly, the durometer rating of the rubber is an important factor to consider. Durometer refers to the hardness of the rubber and can affect the amount of bounce and noise when the plates are dropped. It is recommended to select bumper plates with a durometer rating between 85-90, which provides a good balance between bounce and noise reduction.
Other strength training equipment
Other strength training equipment, such as dumbbells, kettlebells, and resistance bands, can be valuable additions to any ACFT training regimen.
Dumbbells are versatile pieces of equipment that can be used for a wide range of exercises, including chest presses, overhead presses, and rows. They offer the advantage of allowing for unilateral training, which can help correct muscle imbalances and enhance stability. When selecting dumbbells, consider the weight increments available and the grip style, such as rubber or chrome.
Kettlebells are another popular strength training tool that can improve grip strength, core stability, and power. They are particularly useful for exercises like swings, cleans, and snatches. When choosing kettlebells, consider the weight increments available, the handle thickness, and the overall build quality.
Resistance bands are a portable and affordable option for strength training that can be used for a variety of exercises, including rows, presses, and pulls. They offer the advantage of providing constant tension throughout the range of motion, which can enhance muscle activation and hypertrophy. When selecting resistance bands, consider the resistance levels available, the material quality, and whether they come with handles or other attachments.
To optimize your ACFT performance, it’s essential to select the right weights and types of equipment for your needs. Consider your fitness level, training goals, and budget when selecting equipment, and don’t hesitate to seek guidance from a qualified trainer or coach.
Equipment for Power Events
The power events in the ACFT consist of two exercises: the standing power throw and the sprint drag carry. These events measure a soldier’s explosive power, which is critical in many aspects of military training and operations.
The standing power throw involves throwing a 10-pound medicine ball as far as possible from a standing position. This event tests a soldier’s upper and lower body explosiveness, as well as their core strength and stability.
The sprint drag carry is a challenging event that involves a combination of sprinting, dragging a sled, and carrying heavy objects. This event requires both upper and lower body power, as well as endurance and cardiovascular fitness.
To train for the power events in the ACFT, soldiers should focus on exercises that develop explosive power, such as plyometrics, Olympic lifts, and resistance band training. They should also incorporate equipment such as medicine balls, resistance bands, and sleds into their training regimen to simulate the demands of the ACFT events.
Selecting the right equipment for power training is crucial for optimizing performance. Soldiers should look for equipment that is durable, versatile, and suitable for their individual needs and goals. With the right equipment and training strategies, soldiers can improve their explosive power and excel in the power events of the ACFT.
Medicine Balls
Medicine balls are an essential piece of equipment for the standing power throw event in the ACFT. These balls are designed to improve power and explosiveness, making them an excellent addition to any power training routine. They come in a variety of weights and sizes, making it easy to find one that suits your needs.
Medicine balls can be used for a variety of exercises, including slams, throws, and twists, all of which are beneficial for developing power. By using a medicine ball during these exercises, you add an extra element of resistance that forces your muscles to work harder, resulting in greater strength and power gains.
Overall, medicine balls are a versatile and effective tool for developing power and explosiveness, making them a must-have for any athlete looking to improve their performance in the ACFT or any other power-based activity.
Tips for selecting the right weight and size of medicine ball
When selecting a medicine ball, it is important to consider both weight and size. The weight should be challenging enough to provide resistance but not so heavy that you sacrifice form or risk injury. As a general rule, choose a ball that is between 6-20 pounds depending on your fitness level and goals. Additionally, the size of the ball should allow for a comfortable grip and easy handling during exercises.
Resistance Bands
Resistance bands are versatile pieces of equipment that can be used for power training in the ACFT. These bands provide constant resistance throughout an exercise, making them a great tool for building explosive power. Resistance bands come in various shapes, sizes, and strengths, making it easy to adjust the resistance to suit your needs.
One of the primary benefits of using resistance bands for power training is the ability to target specific muscles and movements. For example, attaching a band to a power rack and performing explosive jumps can help build power in the lower body, specifically the hips and legs. Resistance bands can also be used for upper body power exercises such as chest passes and overhead throws.
When selecting resistance bands for power training, it is important to consider the strength of the band and the type of exercises you will be performing. A heavier resistance band will provide more resistance and help build more power, but it may be too challenging for some individuals. It is also important to choose a band that can be securely attached to a rack or other anchor point to ensure safe and effective use.
Tips for selecting the right resistance level and types of bands
When selecting resistance bands for power training, it is important to consider the strength of the band and the type of exercises you will be performing. A heavier resistance band will provide more resistance and help build more power, but it may be too challenging for some individuals. It is also important to choose a band that can be securely attached to a rack or other anchor point to ensure safe and effective use.
Other power training equipment
Aside from medicine balls and resistance bands, there are other types of power training equipment that can be used to prepare for the power events in the ACFT. Two popular options are plyometric boxes and sleds.
Plyometric boxes are a versatile piece of equipment that can be used for a variety of exercises, including box jumps, step-ups, and depth jumps. These exercises can help improve explosive power in the legs, which is essential for events like the standing power throw and the sprint-drag-carry. Plyometric boxes come in various heights, so it’s important to choose one that is appropriate for your skill level and fitness level.
Sleds are another effective piece of power training equipment that can be used to improve strength and explosive power. They can be loaded with weight plates and pushed or pulled across a variety of surfaces, such as grass, turf, or concrete. Sled workouts can help to build strength and power in the legs, as well as improve cardiovascular endurance. When selecting a sled, consider factors such as weight capacity, durability, and ease of use.
When selecting other power training equipment, it’s important to consider your specific training needs and goals. If you’re training for the ACFT, focus on equipment that can help improve your performance in the power events. Look for equipment that is well-made, durable, and designed to withstand the rigors of high-intensity training.
Equipment for Endurance Events
Endurance events in the ACFT require a different set of equipment than strength or power events. The two events that test endurance are the two-mile run and the five-mile run. These events require equipment that can help improve cardiovascular fitness and increase stamina. Here are some of the essential pieces of equipment needed for endurance events in the ACFT.
Treadmill
Treadmills are an essential piece of equipment for endurance training. They provide a consistent running surface, which makes it easier to track progress and measure improvements in cardiovascular fitness. Treadmills also offer adjustable incline and speed settings, allowing you to customize your workouts to meet your specific training goals. When selecting a treadmill, consider factors such as motor power, belt size, and available workout programs to find the best fit for your needs.
Rowing Machine
Rowing machines are another great piece of equipment for endurance training. They provide a full-body workout and are low-impact, which makes them ideal for individuals who may have joint pain or other limitations. Rowing machines also offer adjustable resistance settings, allowing you to increase or decrease the difficulty of your workout. When selecting a rowing machine, consider factors such as resistance type, machine size, and available workout programs.
Other Endurance Training Equipment
In addition to treadmills and rowing machines, there are other pieces of equipment that can be used for endurance training, such as stationary bikes and battle ropes. Stationary bikes offer a low-impact cardio workout and are great for individuals who may have joint pain or other limitations. Battle ropes provide a full-body workout that can help improve cardiovascular fitness and endurance. When selecting equipment for endurance training, consider your specific training goals and any limitations or injuries you may have. Be sure to select equipment that is appropriate for your fitness level and experience.
Tips for Selecting Equipment for Endurance Training
When selecting equipment for endurance training, consider the following tips:
- Assess your fitness level: Before selecting equipment, assess your fitness level and determine your specific training goals. This will help you select equipment that is appropriate for your needs and abilities.
- Consider your limitations: If you have joint pain or other limitations, select equipment that is low-impact and easy on the joints. This will help prevent injuries and allow you to train more effectively.
- Evaluate the features: When selecting equipment, evaluate the available features and select equipment that has the features you need to meet your training goals.
- Try before you buy: Before purchasing equipment, try it out to ensure that it is comfortable and meets your needs. This will help prevent the purchase of equipment that may not be suitable for your training goals.
The right endurance equipment can make a significant difference in your performance in the ACFT. When selecting equipment, consider your specific training goals and any limitations or injuries you may have. Be sure to select equipment that is appropriate for your fitness level and experience, and evaluate the available features to find the best fit for your needs. With the right equipment and a consistent training program, you can optimize your performance in the ACFT and achieve your fitness goals.
Conclusion
In conclusion, the ACFT is a rigorous test that requires soldiers to be physically fit in multiple areas. Access to the right equipment is essential to perform well on the test. By selecting high-quality equipment that is appropriate for each event, soldiers can improve their chances of achieving a high score on the ACFT. In addition, incorporating equipment into their training regimen can help soldiers build strength, power, and endurance, which are essential for succeeding in the field. With the right equipment and training, soldiers can achieve their goals and maintain a high level of physical fitness throughout their military careers.
