One tip for the run. As soon as you are done planking, go for a light jog and warm up. Don't just stand there. Maybe a few 50 to 100M runs at pace. You need to work out the lactic from your previous events.
Singing the Alphabet & backwards in your head, Our Father's, Hail Mary, etc, just to avoid thinking of the pain had me going 7.5 mins in the plank. Got me the CSM coin, edging out everyone else, last one was an Officer & about 15 mins of enduring through a splitting aneurysm type of a headache from all the pressure, but all worth it-Enlisteds for the WIN!
I did the exact same thing! I was reciting lady Gaga ‘just dance’ in my head during the 2 mile cause that’s what I’d be listening to on the treadmill! I got a 14 min run and widened my paces so little less energy spent 😊
This guy is a real deal savage. I went through SFAS with him this past January and he absolutely crushed it. Can’t believe I found his TH-cam channel lol
BROTHER!!! THANK YOU SO MUCH FOR THIS! I've got an ACFT about two hours from now and since I can't sleep I might as well see what right look like. Also when I heard you say you quote scripture, I was like that's my bro/guy! God bless you brother, hopefully see you someday in a gym here or in heaven. 🤙☝💪
Waaaaaaay....back in the day 1983, a small group of us would do the old push-ups sit-ups 2 mile run as a warm-up before a workout. Max out our fitness test every time. Always practice your event and you will score high when it is time to get it. This new testing.....awesome, wish we had that back then. These tips here should help everyone. AIRBORNE!!
Bro...I maxed out my 2-2-2 before even hitting MEPs. I got recruited at a MMA event I competed in. Got me a Ranger School invite before I even got to MEPs
I am retired now…wish we had these videos when I was in. One thing I learned from the medics, drink some Pedyalite the night before. That really helped me push thru the APFT. Learned that trick on my 11th year. Best hydration ever. Good luck to all you young troops.
This year marked 30 years since I left the Army. Things have changed so much! I still think about the Army now and then, and how much I wish I could go back in time.
Thanks for the video! I’m going into the army after an enlistment in the Marine Corps and this really helped me learn the fitness test. The sprint, drag, carry reminds me of the CFT a bit and I hope to crush it!
@@Travazoid It's not bad. I am retiring this year. I would say almost nothing about the military is the same. Things have changed a lot. I imagine you are in for quite the shock beyond just moving from the Corps to the Army.
I certainly appreciate the tips. But I am 46 years old and currently serving in the Army National Guard. I am having a little trouble building strength in addition to building speed. Before the ACFT, I had no trouble obtaining a 14:00 2 mile run and maxing out the pushups and sit-ups. However, with the changes to the new physical fitness test, I now have to incorporate weightlifting into my training regimen. I don't know if its my age or I'm just not a lifter. Nevertheless,, my last deadlift was 315lb. I'd just like to to be able to MDL 340, SDC 1:35 and still run a 14:00 or better. Any advice would be appreciated.
Hey, man, I wish you would have "fully demonstrated" the 2-mile. I'm still unclear with that event. LOL. But seriously, thank you for sharing the tips. Especially pointing out the importance of hydrating before the event...younger Soldiers think they're indestructible. I did pretty good in my last ACFT. These tips will help me improve next time in the fall. Take care!
I've been out of the Army for 20 years now and maybe it's just me, but this physical fitness test seems so complicated. I kind of miss the days where it was just pushups, situps, 2 mile run.
It’s really easy, like really really easy. Even with my torn ACL. I wish they kept the leg tuck but, you know. Gotta be fair…. So now they do planks. I’ve got two more years to retire and the service has changed a lot, a lot, I’m ready to hang my boots but I know I’ll miss it.
Thanks man this is helpful as it can get I'm joining back after a 5 year break i just honestly wasnt ready for the military at 17 and this seems like it can be pretty rough so ik what I need to prepare for. Stay dangerous.
Thank you so much of the incredible details you demonstrated. My ACFT is coming up on soon on March 4th and can imagine all the mistakes I could've made if I didn't watch your video. Please keep making more and can't wait to take my fitness test!!!
Hey, I just took my fitness test and scored 553 Points and won $7,000 Dollars. I am glad that I was able to use your tips and tricks to win first place and I appreciate your strategies because they definitely helped!!!!
Sir, thanks for posting that ACFT card, that is by far the best scores I have ever seen! I’ve watched this video several times for motivation and training, thanks so much!
As a 10 year fitness coach/natural movement expert, this man knows what he’s talking about. I’m 31 and joining the Army Reserves Friday. Ship out Nov 12. Great advice and breakdown of the ACFT. Will be training these tests specifically until then. 🇺🇸
@@yishaihalpin Awesome, man! If you’re considering, I’d say go for it!! I lived in the Dallas, TX area for 6 years, traveled all over for work and play. I’m glad I finally joined, and can’t wait to ship out. Less than 2 months to go now. 🫡🇺🇸
Did they switch the leg tuck for planks? I took the acft 3 times in my career and scored in the 500s everytime. 2 out of the 3 I puked after the sprint drag carry lol that event is a real gut check, no pun intended.
I am 26 years and deciding to join the army. Am meeting a recruiter tomorrow and most likely will sign up on DEP. I am 6 ft at 140 lbs. I’m not in shape, both endurance, and strength. Any recommendations to practice for this? I do not have access to a gym.
"...I find that a 45 degree angle works for me on the toss." Dude!!! A 45 degree angle launch is mathematically the most optimal launch angle for any projectile! It's simple physics.
When i am in the plank position, within 30s, i am ready to puke up acid reflux. The only time i dont is if i lower my hips so my back is not parallel to the ground. I wish we still did the leg tuck as an alternative.
Keep in mind that's two kettlebells at 40 pounds, each, for a total of 80 pounds; and it's 50 yards (25 yards down, and 25 yards back) for each event in the SDC (there are five of them!) for a grand total of 250 yards.
I ets before this went to effect. I was about a 85-90% avg on pt when I served. My best was 315. I was relatively active in work and every day life so I didn't have to train as hard as some of my battles but that shit right here just too much. Those guys are likely active but if you're in the guard you better workout to be fit enough to pass that.
Got a 560 still drunk on the ACFT it’s not hard to pass at all. To max it you have to be a specimen but overall the fitness standard dropped with the ACFT
Try using bands to increase resistance gradually. Ex. if you can do 20 push-ups try doing 15 with a 15lb band across your back. Add one rep a week and at the end of 5 weeks you should be able to do 20 push-ups with a 15lb band. Remove that band and now you'll should be able to get 30 pushups without it!
haha you might be fucked depending on how long you've been free, just make sure you aren't restricting your breathing remember your body needs oxygen that's why you breathe faster
Not sure if you've left or not, but controlled breathing comes down to practice, and a breathing pattern. Everyone has their own breathing pattern. Like for running, I like to do a 4 count breathing pattern in sync with my steps. 4 breaths in, 4 breaths out, to make sure I have oxygen flow. As i get fatigued I'll drop to 3 breaths, and then 2. I try to stay no lower than 2.
The fingers on the left hand may not be interlocked, interlaced, , or touching with the fingers on the right hand, hands no more than a boot width apart.
One tip for the run. As soon as you are done planking, go for a light jog and warm up. Don't just stand there. Maybe a few 50 to 100M runs at pace. You need to work out the lactic from your previous events.
Great Tip !!!
🤗 okay
Yes, this, exactly!! A gentle warm-up is key before the run!!
I totally agree! Great excellent tip!
Singing the Alphabet & backwards in your head, Our Father's, Hail Mary, etc, just to avoid thinking of the pain had me going 7.5 mins in the plank. Got me the CSM coin, edging out everyone else, last one was an Officer & about 15 mins of enduring through a splitting aneurysm type of a headache from all the pressure, but all worth it-Enlisteds for the WIN!
I did the exact same thing! I was reciting lady Gaga ‘just dance’ in my head during the 2 mile cause that’s what I’d be listening to on the treadmill! I got a 14 min run and widened my paces so little less energy spent 😊
This guy is a real deal savage. I went through SFAS with him this past January and he absolutely crushed it. Can’t believe I found his TH-cam channel lol
Thanks Luis. Takes one to know one :)
Are they doing the ACFT at SFAS now, or still the old APFT + pull-ups?
@@vanwool94I would also like to know this.
@@vanwool94
HR pushups
Pull-ups
2 mile Run
6mile Ruck
This guy is special forces? You've got to be kidding me. We are going to our next real war...
Had my legs like rubber just this morning, sprint drag carry is not for the uninitiated.
No joke… lol 😂🤙
BROTHER!!! THANK YOU SO MUCH FOR THIS! I've got an ACFT about two hours from now and since I can't sleep I might as well see what right look like. Also when I heard you say you quote scripture, I was like that's my bro/guy! God bless you brother, hopefully see you someday in a gym here or in heaven. 🤙☝💪
"This test exploits your weakness!"
Facts 💯💯💯💯
One HUGE tip for the test: join the Air Force.
Watched this video the night before and got a 578 lol. The tips definitely helped a lot
Your tip to shift weight during the plank is spot on. I max it with little effort, and I do not plank in my daily workouts.
Me neither. I never plank a day in my life on my own. My signature tech for the plank is mostly patience.
I especially like the tip about reciting Scripture in your mind! Way to go brother! From a sister in Canada
Waaaaaaay....back in the day 1983, a small group of us would do the old push-ups sit-ups 2 mile run as a warm-up before a workout. Max out our fitness test every time. Always practice your event and you will score high when it is time to get it. This new testing.....awesome, wish we had that back then. These tips here should help everyone. AIRBORNE!!
Dang so everyday? How do your body feel now?
Bro...I maxed out my 2-2-2 before even hitting MEPs. I got recruited at a MMA event I competed in. Got me a Ranger School invite before I even got to MEPs
I am retired now…wish we had these videos when I was in. One thing I learned from the medics, drink some Pedyalite the night before. That really helped me push thru the APFT. Learned that trick on my 11th year. Best hydration ever. Good luck to all you young troops.
I’m planning on joining, any tips you have?
@@Jefe-x don’t
@@alexmark8917 why Not? What’s ur reasoning
@@Jefe-x how old are you? Do you have anything else you can do? If you want an honest answer let’s start here
@@alexmark8917 I’m 18 don’t have any further plans that I’m interested in doing for a career path
Wow these were some awesome tips! I’m going to Fort Jackson next month for BT. The sdc is the most difficult part for me.
Ayyyy! Me too XD
This year marked 30 years since I left the Army. Things have changed so much! I still think about the Army now and then, and how much I wish I could go back in time.
This was very helpful! I’ve been looking for the best little variations within limits.
Thanks for the video! I’m going into the army after an enlistment in the Marine Corps and this really helped me learn the fitness test. The sprint, drag, carry reminds me of the CFT a bit and I hope to crush it!
I made the same move... Be ready for a big culture shock 😎
@@Hunter_Nebid Same I was 10+ years in the Corps. Joined the Army Reserves. HUGE culture shock.
How has it been so far ? I’m looking at enlisting into army after 4 year in USMC. Been out for 8 years so it’ll be a shock all over again.
@@Travazoid It's not bad. I am retiring this year. I would say almost nothing about the military is the same. Things have changed a lot. I imagine you are in for quite the shock beyond just moving from the Corps to the Army.
The fitness test is cake compared to the Marine PFT/CFT
Solid breakdown with good tips! Thanks James
Bro, I knew a guy that trains and races triathlons all the time and he told me that his lungs never burned more than after a sprint drag carry circuit
I certainly appreciate the tips. But I am 46 years old and currently serving in the Army National Guard. I am having a little trouble building strength in addition to building speed. Before the ACFT, I had no trouble obtaining a 14:00 2 mile run and maxing out the pushups and sit-ups. However, with the changes to the new physical fitness test, I now have to incorporate weightlifting into my training regimen. I don't know if its my age or I'm just not a lifter. Nevertheless,, my last deadlift was 315lb. I'd just like to to be able to MDL 340, SDC 1:35 and still run a 14:00 or better. Any advice would be appreciated.
Athlean x and renaissance periodization are great TH-cam sources for lifting
Hey, man, I wish you would have "fully demonstrated" the 2-mile. I'm still unclear with that event. LOL. But seriously, thank you for sharing the tips. Especially pointing out the importance of hydrating before the event...younger Soldiers think they're indestructible. I did pretty good in my last ACFT. These tips will help me improve next time in the fall. Take care!
That's a nice gym.
You just helped me pass and improve my score on the ACFT. Thank you.
AWESOME!
let me guess... it was the fruit on the head that kept you low during your run? :D
I've been out of the Army for 20 years now and maybe it's just me, but this physical fitness test seems so complicated. I kind of miss the days where it was just pushups, situps, 2 mile run.
It’s really easy, like really really easy. Even with my torn ACL. I wish they kept the leg tuck but, you know. Gotta be fair…. So now they do planks. I’ve got two more years to retire and the service has changed a lot, a lot, I’m ready to hang my boots but I know I’ll miss it.
Yup. It’s certainly a lot of rules to remember at first. But even so it’s a superior test than the old one, for many reasons.
Thanks man this is helpful as it can get I'm joining back after a 5 year break i just honestly wasnt ready for the military at 17 and this seems like it can be pretty rough so ik what I need to prepare for. Stay dangerous.
Same brother, I'm going back after 9 myself. Good luck man you're gonna smoke the ACFT.
@@frankyplague hope to cross paths brother👍🏽
Great tips to push me over the edge. Thanks for sharing your wisdom!
omg the hexbar grip is so helpful. I can deadlift 400+ on a straightbar but I have such a hard time holding the damn hexbar.
At 41, I must say I’m impressed by your performance.
Thank you so much of the incredible details you demonstrated. My ACFT is coming up on soon on March 4th and can imagine all the mistakes I could've made if I didn't watch your video. Please keep making more and can't wait to take my fitness test!!!
Hey, I just took my fitness test and scored 553 Points and won $7,000 Dollars. I am glad that I was able to use your tips and tricks to win first place and I appreciate your strategies because they definitely helped!!!!
How did you do
Great job 👏
THANK YOU!!!! Joining the Natonal Guard soon and needed this
I am glad the Army add Strength training into the PT test.
This is mad helpful, I ship out to basic at Sill in a month and I'm so glad I found actual comprehensive tips for this. Thank you sir!
Did anyone catch this is a Chaplain? 56 series lead the way! 🙌🏻
I'm shipping out on the 26th and am worried I'll fail this test. I suck at running and planks. I've been working out like crazy before I leave 😂
11:44 … you crazy! Lol. I’m never getting that
Sir, thanks for posting that ACFT card, that is by far the best scores I have ever seen! I’ve watched this video several times for motivation and training, thanks so much!
If you practice these events 2-3 times a week you'll be close to maxing out as well. Practice your events.
As a 10 year fitness coach/natural movement expert, this man knows what he’s talking about. I’m 31 and joining the Army Reserves Friday. Ship out Nov 12. Great advice and breakdown of the ACFT. Will be training these tests specifically until then. 🇺🇸
I’m 31 and a Police Officer and I’m really considering joining the Texas National Guard and continuing to be a cop as well.
@@yishaihalpin Awesome, man! If you’re considering, I’d say go for it!! I lived in the Dallas, TX area for 6 years, traveled all over for work and play. I’m glad I finally joined, and can’t wait to ship out. Less than 2 months to go now. 🫡🇺🇸
I ship nov 12th too lmao
@@mitchellhansen870 Ayyyy, where to? Lol
In the National Guard just give your readiness NCO some fire football 50 yard line tickets if your in the good ole boys club.
Ok but I am so pissed that our sled drag carry is just rubber plates on a string over rocky ground
You prepare for ACFT all you want, that sprint drag still gets you every time it sucks. I see dudes puck every time
Very informative thanks for sharing your experience and knowledge!
Did they switch the leg tuck for planks? I took the acft 3 times in my career and scored in the 500s everytime. 2 out of the 3 I puked after the sprint drag carry lol that event is a real gut check, no pun intended.
I am 26 years and deciding to join the army. Am meeting a recruiter tomorrow and most likely will sign up on DEP. I am 6 ft at 140 lbs. I’m not in shape, both endurance, and strength. Any recommendations to practice for this? I do not have access to a gym.
"...I find that a 45 degree angle works for me on the toss."
Dude!!! A 45 degree angle launch is mathematically the most optimal launch angle for any projectile! It's simple physics.
11:44 on the 2 mile?? Good lord
Nice job especially the scripture reference!
Just got 541 got to get too 600 ..
When i am in the plank position, within 30s, i am ready to puke up acid reflux. The only time i dont is if i lower my hips so my back is not parallel to the ground.
I wish we still did the leg tuck as an alternative.
Happen to know the weight of the sled & kettle bells? Distance of the drag/ run? Thank you!
40lb kettle bells & 90lbs on the sled for 25m one way
Keep in mind that's two kettlebells at 40 pounds, each, for a total of 80 pounds; and it's 50 yards (25 yards down, and 25 yards back) for each event in the SDC (there are five of them!) for a grand total of 250 yards.
Are they doing the ACFT at SFAS now, or still the old APFT + pull-ups?
I ets before this went to effect. I was about a 85-90% avg on pt when I served. My best was 315. I was relatively active in work and every day life so I didn't have to train as hard as some of my battles but that shit right here just too much. Those guys are likely active but if you're in the guard you better workout to be fit enough to pass that.
I just started pushups yesterday.. it was agonizing then the next day i did like 10+ wtf lol
28. I get 600’s constantly but your scores are still impressive to me 😂
I failed the SDC my first drill back after 2 years of being out.
So they don’t care if we drop and flop on the pushups. I just re-enlisted so Ive yet to take the new acft 😅. Thanks for all the great advice 😊
Got a 560 still drunk on the ACFT it’s not hard to pass at all. To max it you have to be a specimen but overall the fitness standard dropped with the ACFT
"Firework" by katy perry is the perfect song/length of song to max your plank to. Also twist a bit to engage obliques. Solid video with good tips.
I ETS'd 2012, this is way way way way different than our PT test. No shade, no hate, im just like wow. Times have changed.
Jackson Melissa Smith Jason Rodriguez Eric
Thank you James i will need this when i join the Army i want to be a Sniper or K9 handler and be in the Special Forces
God bless you brother for mentioning scripture
Never got to do the new PT test. We always used to say that anything under a 280 is unacceptable. Extended scale every now and then 300+
Lee Christopher Allen David Brown Patricia
Davis Carol Young Matthew Davis Robert
Allen Kimberly Anderson Steven Robinson Michael
Rodriguez Edward Johnson Robert Perez Laura
Harris Robert Hernandez Shirley Perez Thomas
Hall Deborah Anderson Paul Williams Anthony
Are you allowed to do your technique with the sled (flip it around with your arms) I was trained that is a no-go?
ask your line judge, they are the final authority. if you disagree, respectfully show them the rules
Martinez Kenneth Martin Timothy Wilson Paul
Johnson Kimberly Walker Jason White Charles
ive got 3 years untill im able to legally join the army but i wanted to know if i can have a ged or not and join the army ?
This test would have been like play time as a bigger fella finally a test not catered to the skinny fella
Great video, how do I increase my pushups?
Try using bands to increase resistance gradually. Ex. if you can do 20 push-ups try doing 15 with a 15lb band across your back. Add one rep a week and at the end of 5 weeks you should be able to do 20 push-ups with a 15lb band. Remove that band and now you'll should be able to get 30 pushups without it!
Lewis Ruth Martin George Thomas Thomas
I am getting ready to go to basic training I test in a week how do I control my breathing I was a smoker
haha you might be fucked depending on how long you've been free, just make sure you aren't restricting your breathing remember your body needs oxygen that's why you breathe faster
Not sure if you've left or not, but controlled breathing comes down to practice, and a breathing pattern. Everyone has their own breathing pattern. Like for running, I like to do a 4 count breathing pattern in sync with my steps. 4 breaths in, 4 breaths out, to make sure I have oxygen flow. As i get fatigued I'll drop to 3 breaths, and then 2. I try to stay no lower than 2.
Moore Jessica Perez Ronald Martinez Ruth
Can someone compare this to the Marines CFT? For anyone that’s ran max effort on both !
Thanks for this! I'm gonna practice this! Then give me advice for the 2 mile run
what are the grading parameters ? i’m looking to max out before i even enlist
Check the official Army ACFT website. They update rule and scores there. Good luck
Thank you very much.
Pretty good for 41. The trick is keeping fit into your 60s.
Allen Linda Williams Ruth Johnson Melissa
Is 2 miles in 18 minutes good ?
Lopez Sarah Anderson Donna Young David
My shoulder always get to tired during the hand release pushups. It's the arms out to the side that gets me. Lol
How many pounds is the ball?
Hands have to be no more than a fist width apart in the plank and fingers cannot interlock. There is nothing saying that your hands cannot touch.
The fingers on the left hand may not be interlocked, interlaced, , or touching with the fingers on the right hand, hands no more than a boot width apart.
I’m headed back in and this is EXACTLY what I need to know! I’m subbing immediately
I miss fort jackson gym
Which gym is this I was on the aviation side my gym was closest to the flight line
I’m day 1 Monday to getting my ged and next step is the army
Hall Nancy Clark Amy Jackson Brenda
Taylor William Harris Helen Miller Jessica
Garcia John White Mary Harris Richard
Taylor Amy Harris Donna Harris Kevin
Harris Carol Jackson Barbara Clark Deborah
Martin Brian White Scott Miller Linda
Jackson Donna Garcia Jessica White John
Miller Donna Allen Matthew Garcia Mark
Wait so the 2 mile is the morning after?
no its after all the other events in the same day
Doesn’t your hand and foot have to touch/cross the line for the SDC?