NSCA Preparing for the Army Combat Fitness Test |PDF|

Descripción

Description

Preparing for the Army Combat Fitness Test is the ideal resource to help you assess your readiness and train for the Army Combat Fitness Test (ACFT). Because soldiers operate on a three-dimensional battlefield where physical demands are often variable and unpredictable, the Army’s revised physical test provides a more diverse measurement of a soldier’s physical abilities than its predecessor. But if you are one of the 200,000 annual recruits or the 1.2 million active duty soldiers who must pass these new protocols, this diverse test may bring anxiety and uneasiness.

That is where this essential guide can help. Backed by the expertise of the National Strength and Conditioning Association (NSCA), Preparing for the Army Combat Fitness Test is the first book on the market to address the requirements of the ACFT and provide you with the tools you need to be prepared for testing day. Consisting of six events—the 3 Repetition Maximum Deadlift, Standing Power Throw, Hand Release Push-Up–Arm Extension, Sprint-Drag-Carry, Leg Tuck, and Two-Mile Run—the ACFT will test physical characteristics that you can develop and cultivate with the training guidelines in this book. For each testing event, you’ll find a description of the test, instructions on performing the test safely and effectively, and scoring standards so you know the minimum performance requirements to pass and avoid being disqualified on testing day.

To begin, you will be guided through a self-assessment that will allow you to determine your current readiness and select a training program to maximize your performance outcomes. A variety of sample training plans are provided so you can select a plan based on how much time you have to prepare for the ACFT and the amount of time you have available to train. Choose from 24-, 12-, 8-, or 4-week plans that contain workouts for two, three, four, or five days a week.

Setup and execution guidelines are provided for over 100 exercises, so you can safely and effectively execute the exercises assigned within your training program. Accompanying photos visually demonstrate how to perform the exercises. If you don’t have access to the necessary equipment for the primary exercises, suggestions are offered for replacement exercises that are similar in movement and training outcome.

Completing this comprehensive training resource is valuable supplemental information about nutrition, hydration, physical and mental recovery, and maintaining a healthy lifestyle.

The ACFT does not have to feel overwhelming. With a good preparation plan and commitment to training, you can show up on test day with confidence. Preparing for the Army Combat Fitness Test will give you the edge you need to excel and achieve your best on the Army Combat Fitness Test.

Table of Contents:

Title page

Copyright

Contents

Introduction

Part I: All About the ACFT

1.  The Army Combat Fitness Test

2. 3 Repetition Maximum Deadlift

3. Standing Power Throw

4. Hand Release Push-up-Arm Extension

5. Sprint-Drag-Carry

6. Leg Tuck

7. Two-Mile Run

Part II: The Science Behind Training

8. Training Principles

9. Components of Performance

Part III: Preparation and Programming

10. Your Current State of Readiness

11. Training Plan Considerations

12. Sample Training Plans

Part IV: Workout and Exercise Descriptions

Acronyms and Abbreviations

Glossary

Suggested Resources

About the NSCA

About the Authors

Information about the product:

Figure I.2 Examples of the ACFT events: (a) 3 Repetition Maximum Deadlift, (b) Standing Power Throw, (c) Hand Release Push-Up–Arm Extension, (d) Sprint-Drag-Carry, (e) Leg Tuck, and (f) Two-Mile Run.

Train with confidence for the Army Combat Fitness Test (ACFT)

Self-assess readiness and develop a training plan for the ACFT

Preparing for the Army Combat Fitness Test is the ideal resource to help you train for the Army’s new physical assessment for all recruits and active duty soldiers. The first book to address the requirements of the ACFT, it will prepare you for each of the six events on testing day.

• You’ll find descriptions of each event, instructions to perform the test safely and effectively, and scoring standards for each.
• You’ll learn to self-assess your current readiness and choose specific training strategies and training programs to help you succeed.
• The book provides a visual demonstration of the exercises, modifications for training depending on your available equipment, and a variety of sample training plans to fit your schedule.

Example content: MOVEMENT SKILL EXERCISES

HIGH KNEE MARCH 10 Yards (or Meters) or 10 Seconds Stand tall, forming a straight line from your feet through the crown of your head. Maintain this tall stance through one leg while lifting the opposite knee to 90 degrees. Keep your forward elbow at 90 degrees with the arm opposite your lifted knee swinging forward and, simultaneously, your same side arm swinging back. Keep your hands relaxed with your lead hand at about chest height and your trail hand just past your pants pocket. Maintain a stretch through your lower leg by keeping your toes up throughout the march. Begin to march with opposite arms and legs moving in unison (see figure 13.14). Do not worry too muchabout forward progress.	HIGH KNEE SKIP 10 Yards (or Meters) or 10 Seconds The skip includes the exact same pattern as the march with only one exception. Instead of making a single foot contact with the ground each step, your foot will punch the ground and make you float briefly before landing again on the same foot, immediately followed by the opposite leg punching the ground (see figure 13.15). The skip requires more coordination than the march. Sometimes starting with your hands on your head or holding a light object overhead helps you focus on the legs and not worry so much about coordinating the arm movements.	LATERAL SHUFFLE Begin in an athletic stance. Your feet should be wider than your knees, and your knees wider than your hips. Sit back while keeping your chest up, and hold your arms as if waiting to catch a ball. Your weight should be on the balls of your feet, and you should feel like you can move easily and quickly in any direction (a). To move laterally, push off the inside of the trail leg and keep your lead leg out in front of you, staying low throughout (b). To stop, brake through the inside of your lead foot and finish in the same athletic stance in which you started (c-d). Avoid clapping your feet underneath you, getting tall, or letting your center of mass hover over your lead foot. These common faults can result in tripping, difficulty changing direction, and even ankle injuries. Perform one set in each direction with a pause on each shuffle, and a second set moving fluidly to cover the distance.

Editorial Reviews:

 

«The ACFT will change how people need to train and prepare to test for the Army, and this is the book we’ve been waiting for! Nate and Rob have the combination of experience and knowledge needed to train soldiers to meet the physical demands of the job and succeed in this assessment.»
—Hunter Schurrer, Coach and Founder of The Performance Syndicate“The ACFT was a great step in establishing readiness standards as the tactical landscape evolves to produce and maintain healthier soldiers. This book serves as a map . . . The context given and breadth of provided programs will prove to be nothing less than a trailhead for every soldier looking to start or improve their path of performance and wellness.”
—Vernon Griffith, CSCS*D, TSAC-F*D, Coach, Author, and Speaker

About the Author:

Nate Palin, MS, CSCS, is the tactical strength and conditioning program manager for the National Strength and Conditioning Association (NSCA). Prior to his transition to the strength and conditioning profession, he served as a leader in the 2nd Ranger Battalion for seven years. Over the course of five combat deployments in support of Operation Enduring Freedom and Operation Iraqi Freedom, Palin experienced the military’s performance shortcomings and observed the need for enhanced physical training to better support mission critical tasks. These experiences drove him to begin his coaching career in 2010, narrowing his focus to tactical strength and conditioning as a performance specialist for EXOS in Washington, D.C., in 2012. He coached Special Operations Forces at Joint Base Lewis-McChord from 2015 to 2018.

Rob Hartman, MAEd, CSCS, serves as a strength and conditioning professional who is contracted to implement, analyze, and guide numerous aspects of the Special Operations Human Performance Program at the unit level. He began his career servicing the Special Operations community in late 2010, spending the first six years with the 1st Special Forces Group and more recent years working with the Special Operations Aviation Regiment.