Fitness

The Green Beret Guide to the ACFT | Army Combat Fitness Test

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Christian’s here to give us the straight dope on the Army’s new fitness test, the ACFT. This multi-modal test is going to be a big wakeup call for a lot of military folks that get by doing nothing but a few runs a week.

Make sure you are prepared the right way and blow this test out of the water.

Doug IG: @dougtheelephantslayer
George IG: @gbriones_3
Christian IG: @thefu_bar
Soflete IG: @sofletehq

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38 comments

@wedgeantilles6134 July 14, 2024 - 6:09 am
Rip leg tuck
@jt.8144 July 14, 2024 - 6:09 am
1st Most important advice. DO NOT BE FAT OR OBESE.
@levelupfitness3422 July 14, 2024 - 6:09 am
What’s 60 , 1 , 20s
@bigEDwest July 14, 2024 - 6:09 am
We gonna get an updated one for the plank? Just a 3 minute video of Doug planking. Let’s goooo!!!
@alphabears6342 July 14, 2024 - 6:09 am
This test is beyond stupid especially when they will fail you right at the beginning and also, they are still trying to figure out the score. I am 34, weight less than 145 lbs male. I was always skinny especially when in high school. I will do my best but right now, my time does not permit me to train.
@jojomedic2578 July 14, 2024 - 6:09 am
Amen! I’ve been touting on this and only getting deer in the headlights look. Thank you.
@charlesk1188 July 14, 2024 - 6:09 am
This honestly seems easier than a standard PST
@BigHat83 July 14, 2024 - 6:09 am
It's a kettlebell snatch, not an overhead kettlebell swing...
@thegingergiant2683 July 14, 2024 - 6:09 am
Luckily, I do strongman! Soooo..this upcoming basic is looking good for me.
@Red13.0 July 14, 2024 - 6:09 am
I really think that CrossFit type of training doesn’t work, focused training in my opinion as well as incorporating body functionality training give the best results, but the fact of the matter is in this is an example: you ain’t gonna get better at push-ups just doing more push-ups, you ain’t gonna get better at pull-ups just doing pull-ups and you ain’t gonna get better at running or any other type of exercise just doing that, you need supplementary exercises and compound routines that helps you develop toward the goal your trying to accomplish, if not done the right way in a focused type training you’re gonna have a bunch of what we already have... half or quarter repping people that think that because they’re winded they’re having the best exercise of their life’s when it’s not the case, but people have this wrong ideo that big muscles and low belly fat is when you’re the strongest but in reality what really produces your power and strength are well trained tendons and ligaments not necessarily having big muscles, I’ve seen it so many times now when a bunch of quarter
Repping soldiers get corrected their number decrease drastically which kicks them in the balls with a hard reality check, that is... you being all winded because you did 89 push-ups in a minute doesn’t mean you’ve actually did them the right way and when done the right way you can hardly knock out 25 let that sink in and start training smarter
@phycofeeds July 14, 2024 - 6:09 am
What score do you have to get on all 6 events? The 70 for typical “heavy” MOS’ or is it upped to 80 for SF?
@RS7evenSLDR July 14, 2024 - 6:09 am
ACFT is waaaay easier to pass waaaaay harder to max.
@MERICA-bl2jp July 14, 2024 - 6:09 am
What are the 6120’s?
@Itsbryansfault July 14, 2024 - 6:09 am
Oh to train for the max deadlift all I have to do is use my trap bar to practice maxing? Why didn’t I think to use the trap bar everyone has in their closet? Lol.
@erikahernandez3848 July 14, 2024 - 6:09 am
Well I didn't have to practice deadlift just to carry 60lbs of 50 cal on each side hand from aft to forward all the way up to 03 level 22 times every Thursday. JS didn't even know how to deadlift.
@nigeleharis5886 July 14, 2024 - 6:09 am
Dreaming of joining 19th group.
@victorcastro8500 July 14, 2024 - 6:09 am
I been saying the same shit about the 2 mile run. Why are we running 6 miles every fucking Monday and the excuse is "improve your 2 mile".
@CB-ci5ys July 14, 2024 - 6:09 am
This test will hurt more ppl than it will help. Some idiot LT aka a Cross fit freak thought it would be a good idea to come up with this crap.
@dilbertdoefanboy5084 July 14, 2024 - 6:09 am
Running 400m at speed is a killer but it works.
@jroadifer July 14, 2024 - 6:09 am
Great vid! Super informative and honest. :)
@MiguelAngel24ful July 14, 2024 - 6:09 am
I'm shipping to Benning on Oct 1st... I'm f*cked
@alexgunderman.exprealty July 14, 2024 - 6:09 am
A 2 mile run is over 80 percent aerobic and less than 20 percent anaerobic. Sure, training with intensity is a good thing, but too much leads to burnout and ignores the fact that long slow distance running is actually incredibly beneficial and lower impact. Study how elite runners train. Normally, 80% of their running mileage is done at long slow distances and the remainder at higher intensity intervals and tempos. I trained to run a half marathon in 2 hours then tested my 2 mile run after and ran it in 12:54.

TLDR: Long slow distance running helped me ace the 2 mile run.
@cwolf8841 July 14, 2024 - 6:09 am
The hanging leg tuck is very challenging that requires a lot of core strength. There are adjustable situp benches with a bar at the top that let you build up to the vertical. Hanging hip lift straps (sometimes called wings) are also useful.
@MrJxKnight July 14, 2024 - 6:09 am
Do you guys do anything with Air Force Pararescue?
@WayneJohn-fq6cn July 14, 2024 - 6:09 am
Tips were trash thank you
@jeyang4451 July 14, 2024 - 6:09 am
What are the minimum standards? Such as how much weight, how fast, etc
@obitouchiha5305 July 14, 2024 - 6:09 am
I wish we brought this into the Air Force. Heaven knows we can cut some fat of the chair force.
@TheCCBoi July 14, 2024 - 6:09 am
“I’m Christian”, ok dude i just want some ACFT tips, not religion lol
@bennigan88 July 14, 2024 - 6:09 am
How is someone with no gym access supposed to prep for this?
@mr.nobody68 July 14, 2024 - 6:09 am
I have had a question since I went to BCT back in 2007, and seeing as how you're a Green Beret, I think I'm finally going to get an answer:

What in the hell is the point in running for 2 miles? Shouldn't it just be... IDK...400 yard sprint?
@tice4783 July 14, 2024 - 6:09 am
I’m literally only good at sit-ups lmao this is great to hear
@Killerkeller84 July 14, 2024 - 6:09 am
Which is it? arms at your side or just lift the hands up? I think i've seen it done both ways.
@dpatrick813 July 14, 2024 - 6:09 am
WT ACTUAL F!!!!! Where was this when I was enlisted?
@williamkalal7793 July 14, 2024 - 6:09 am
ACFT is on hold due to all the gyms are closed. Do the best you can to train, for those of you who don't have thousands of dollars of plates, weights, sleds laying around.
@matriaxpunk July 14, 2024 - 6:09 am
2 mile run is more than 90% an aerobic event. You should do mainly steady state slow long runs to improve your aerobic base, since that is usually your limiting factor, and not your speed. This is common knowledge in endurance running training.
@chickendinner7926 July 14, 2024 - 6:09 am
let me guess, still 2 standards?
@CassLee2208 July 14, 2024 - 6:09 am
Hot damn.
@MrBatwings3 July 14, 2024 - 6:09 am
Great Video.

Well done.

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