The new ACFT calculator (Army Combat Fitness Test) determines whether you're ready to apply for your dream unit in the Army. The tool uses the recently released army ACFT standards applied in the new army PT test. In October 2020 it replaced the old APFT.
While it is still obligatory to fulfill body fat requirements, this Army Combat Fitness Test is more flexible and connects overall fitness with combat readiness for the Army.
Read the text below to learn how to use the army ACFT standards by MOS calculator, and what a good ACFT score is. MOS stands for Military Occupational Specialties and the ACFT scoring charts are based on the physical demands of their soldiers.
Army Combat Fitness Test - short overview of ACFT standards chart
In September 2019, when the US Army revealed the new standards required for its units, everyone asked themselves about the purpose of such changes and the main differences it brings. A year later, in October 2020, it became the official Army physical test of record, with the addition of Plank as an alternative to Leg tuck.
Let's start with resolving your doubts about the new army ACFT score chart. What are the differences between the ACFT and the previous APFT test? First of all, the test categories changed: instead of push-ups, sit-ups, and army times at a two-mile run 🏃, the Army proposed safer and more diverse events. This diversity between new categories is easily recognizable in MET characteristics of each event. According to the official website, the new ACFT chart is supposed to:
- Improve soldier and unit readiness;
- Transform the Army's fitness culture;
- Reduce preventable injuries and attrition; and
- Enhance mental toughness and stamina.
The newly proposed ACFT standards chart consists of six categories:
- Deadlift (MDL);
- Standing power throw (SPT);
- Hand-release push-up (HRP);
- Sprint, drag and carry (SDC);
- Leg tuck (LTK) or plank (PLK); and
- Two-mile run (2MR).
What are the ACFT standards?
ACFT standards are split into three minimum scores required for different categories of soldiers:
- 70 points in each category is the minimum for soldiers on heavy physically demanding units.
- 65 points in each event is required for a soldier applying for a significant physically demanding job.
- 60 points in all of the events is the minimum for soldiers in moderate physically demanding units.
At the same time, a score of 60 in each category is the minimum to pass this Army Combat Fitness Test. 🎖️
ACFT standard by MOS calculator **does not depend on the age nor **sex of the participant, unlike the older APFT test.
How can you prepare yourself for the new army PT test? Start with a comprehensive training plan that keeps you under the maximum heart rate for your age. A person's maximum heart rate defines their maximum VO2 which also needs regular checking. Apart from the overall condition of the Army ACFT participant, correct technique plays a big part.
Proper techniques for the Army ACFT chart
The Army not only requires fulfillment of the minimum scores and army times in each category that you can find using the ACFT score calculator, they also have to be performed with a proper, determined technique.
In the first task - deadlift, first lift the load from the ground, jump, bound, and land it at the end. You may repeat deadlift three times. 🏋🏿 By finishing this task, you prove your muscular strength and ability to carry heavy loads.
When performing standing power throw, throw a 10-pound medicine ball backward and overhead for distance. It shows your flexibility, explosive power, and balance.
In hand-release push-up, you have two minutes to do as many push-ups as you can. With that, the Army tests muscle endurance. For a proper preparation, try incline bench press.
The sprint-drag-carry category measures the time you need to perform 5 x 50 meters shuttles. Each shuttle consists of print, drag, lateral, carry, and sprint. Your time then needs a comparison with determined army times, proving your speed and reaction time.
A leg tuck means lifting the hips and knees up and down in a relatively vertical position. You can take your time; all that matters is the number of leg tucks you're able to make. This task demonstrates your grip, core, and lower-body strength. As an alternative, from 2021 soldiers may decide on performing a plank. Nevertheless, the leg tuck will remain the main test for core strength.
The last task is a two-mile run for time. Usually, it takes place on a flat outdoor trail and checks for your aerobic endurance. For the preparation you'll definitely need a proper training pace plan.
All six events take place one after the other and in total, it should take around 51 - 54 minutes or less, depending on the participant's fitness.
ACFT standards calculator
This ACFT calculator determines your score based on the separate results from each category.
First, you choose what kind of position you're applying for: whether it's a heavy, significant, or moderate physical job. For each category, there's a different minimum score to pass the test. For heavy: 70, significant: 65, and moderate: 60 points. The ACFT score calculator estimates whether it would be enough for your category. In the end, you also receive detailed information on your scorings and some advice on how much you should improve by to pass.
- Deadlift - How much you can lift. The original unit is pounds, but you may change it to kilograms if you use SI units.
- Standing power throw - Originally measured in meters. Once again, you can switch between the length units freely.
- Hand release push up - The number of push-ups done in two minutes matters.
- Sprint, drag, and carry - Your 5x50 meters shuttle time.
- Leg tuck - The number of leg tucks you're able to perform.
- Plank - How long you may stay in the plank position.
- Two-mile run - Your best time; prepare yourself with a pace plan, sprint intervals, release run and hill repeats.
Standards released by the Army determine the reference scores for participants' points assignment. In the end, the tool sums up all of the scores to the final ACFT score. However, as mentioned before, you need to pass each category to pass the whole test.
ACFT scorings in practice
We know how sometimes understanding theory may be difficult, and that's why we prepared a practical example of this ACFT calculator's use. Let's take Dave and see what a good army ACFT score chart is. Dave wants to apply for a significant physically demanding unit in the Army. He's been training hard to get here, and he needs to know whether he has any chance. Dave decides to use the ACFT calculator:
- He chooses the category: significant (minimum: 65 points).
- MDL: 210 lb (72 points).
- SPT: 9 m (76 points).
- HRP: 28 (69 points).
- SDC: 2 min (80 points).
- LTK: 12 (84 points).
- PLK: No, he decided on leg tuck.
- 2MR: 16:30 (80 points).
Total score: 464 points. Congratulations, Dave passed all parts!
How do I prepare for ACFT?
You can prepare yourself at home, without professional equipment. ACFT consists of six categories: deadlift, standing power throw, hand-release push-up, sprint, drag and carry, leg tuck or plank, and two-mile run.
As for equipment, all you need are kettlebells and medicine balls. For the rest of the categories, you don't need anything.
What is a good ACFT score?
A good ACFT score depends on the type of job you apply for: heavy, significant, or moderate physical. The minimum score is 70, 65 and 60 points respectively.
That number refers to the amount of points you need to gain in each of the six categories.
When does ACFT start?
ACFT first began in 2013. The latest version, ACFT 3.0 was introduced in April 2021. Active duty and active guard reserve soldiers take the ACFT twice a year and reserve and guard soldiers take it once a year.
How do I pass the ACFT test?
You need a minimum score of 60 in each of six categories to pass the Army Combat Fitness Test. The categories are the following:
- Standing power throw;
- Hand-release push-up;
- Sprint, drag and carry;
- Leg tuck or plank; and
- Two-mile run.