ACFT Guy

Treadmills! Don't underestimate their worth! They can help you learn pace times and what they feel like!

Some solid tips!

5 Hacks to improve your ACFT score 🏋️

The 2 mile run:

The last event of the ACFT.

Many facets to getting a better run time. Here's a general guide to running faster. Use this as a springboard and develop a running plan that fits you.

1: You still have to lift weights. I started doing squats with a kettle bell truthfully to help with the standing power throw but I noticed my legs were not getting as tired as fast on the run over the next few weeks of doing squats.

2: You have to do sprints. Just like the 30/60's and 60/120's in basic and ait. They really do help. They help work your muscles harder and build them up. To quote a game developer belonging to my favorite game dev company Todd Howard "it just works".

3: You have to do longer runs at a slower pace This makes your muscles used to running more than the required minimum distance. Also there's a bit of a mind game to this. If you consistently run 5 miles one day a week, 2 miles is less than half of that, no biggie.

4: if you have a normal workout routine, make running the last thing you do. I learned this the hard way as I used to run first then work out. I successfully pulled one of my hamstrings. Working out and then running is also more similar to how the ACFT is conducted.

5: Piggybacking off my last point, if something hurts, STOP! Shin splints, "weird" feelings in your muscles etc, just stop and rest. Rest is one of the most important steps in building muscle.
5.1: to help heal shin splints you really need to simply not run until you're feeling better. Aside from that, getting a shoe with a smaller millimeter drop will help. Most tennis shoes have a 10mm drop. Try searching for a shoe around a 6-8mm drop
5.2: shin splints are micro fractures on your shins. Aside from stopping your runs, also avoid jumping or other high impact activities to help recovery efforts

Pro Tip: incorporate rest days into your ACFT work out plan.

Rest is necessary!

Maximum Dead Lift do's and don'ts

Measures your overall ability to safely and effectively lift heavy loads from the ground, jump, bound, and tolerate landing.

Do:

-Have your legs a shoulders length apart
-pick the bar up in an even, controlled manner
-keep your back straight for the duration of the event

DO NOT:
-lift with your back
IE the Peter Griffin
-jerk and explode up to impress your unit
They won't be
-let go of the bar while in the up position
You'll be terminated 🤖

The Sprint Drag Carry Event

SPRINT: on the command of "GO" you will hope you're running downwind as you run 25m down, high five the line, and run back

DRAG: you will drag a 90lb sled down, ensure the sled passes the line, and go back. Be sure to lean back as you are dragging the sled

LATERAL: while facing one direction only, lateral down the field and high five the line again to let it know it's doing a good job. You must lateral facing the same way as before, because, the rules say so

CARRY: Pick up the two 40lb kettle bells as you so often do. Run/walk/limp 25m down and cross the line return, no high five for him this time. He has disappointed us all by not being closer.

SPRINT: yes again. 25m down, and touch the line gently to let him know you're not that mad at him, but run as fast as you can away from that awkwardness and reach the finish line.

The name "the sprint drag carry event "just kind of rolls off the tongue compared to "the sprint drag lateral carry sprint event"

A combo of these three amigos helped launch my overhead-yeet (standing power throw) score. Started at 8.4m and now I am consistently throwing >11m! If you want the equipment I use, I've got the Amazon links in my bio

Along with training weekly, I've found a few techniques that are helping me throw farther.

1: Having my hands closer together underneath the ball- not side by side, but just closer

2: Having my knees a hairs length inside the shoulder line

3: Pointing my feet ever so slightly inward

4: MAKE time to practice and find what's right for you! What works for me, might not be what's right for you.

If you've got tips, let me know!

"Failure to prepare, is preparing to fail" - a wise E-8

Pinterest link with a few products to help your score, check it out @ https://pin.it/3fdjE3d

Tips, tricks, and links to equipment to help you maximize your ACFT, because we all know, if you can run fast you're a good leader