"You have to give your body enough time to adapt to increasing loads as you train for your goal," Benedict said.īenedict suggests slightly decreasing the weight and increasing rest time every fourth week. He also recommends slightly decreasing the weight and increasing relative rest every fourth week. Depending on how close you are to your goal, you need a minimum of six weeks for your nervous system and muscles to adapt to the new activities."īenedict recommends a 12-week training program where each week Soldiers gradually increase their weight or effort for each event. Set a realistic goal after becoming familiar with each event. "Go out there and get familiar with your baseline performance," Benedict said. The good news is the human body is incredibly resilient and can adapt to some of the most extreme challenges with adequate amount of time and preparation."Īny new exercise or activity has the potential to contribute to injury. You need to give your body time to adapt to the new test. "Just like you can't cram for a marathon, you can't cram for the ACFT," Benedict said.
Acft rest time how to#
The ACFT website (provides recommendations for how to train for the ACFT events. The more time Soldiers give themselves to train, the more their bodies will adapt to the forces and perform better on these new tests. Many injuries are the result of doing too much, too soon. In addition, as Soldiers become more familiar with the tests, their confidence will increase - which may also help reduce their chance of getting hurt."īenedict, who is also an Army Master Fitness Trainer, says the number one strategy to reduce the likelihood of injury with the ACFT is time. "If Soldiers wait until the last minute to start training for the ACFT, it is more likely they will try and perform at a level their body is not yet accustomed to and be at risk of injury. "I would recommend that Soldiers and leaders come up with a pro-active plan sooner rather than later," Benedict said.
Timothy Benedict, an APHC physical therapist, recommends Soldiers start training now and do as much as they can to gain control of their fitness and training plans. Be confident - your performance will progress.Seek advice for alternatives when something doesn't feel right.Do not 'overdo it' with the amount of weights or time training.Use proper training form and technique for any new exercises.Gradually increase the challenge to your body over time.How do you build the needed core fitness strength? Is it possible to train for the ACFT without hurting yourself?Īrmy Public Health Center experts say the key is to think like a Soldier-Athlete and "train smart".
There are all of these new exercises-dead lifts, power throws, hand release push-ups, sprint-drag-carry, and the leg tuck. Is the new Army Combat Fitness Test stressing you out?
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