The Army Combat Fitness Test (ACFT) consists of six intense athletic events designed to push soldiers to their physical limits and simulate the rigors of real-world combat:
- Deadlift: Soldiers lift a weight using a hex-bar for 3 reps. The max weight correctly lifted is scored.
- Power Throw: Soldiers throw a medicine ball backwards overhead. The max distance is scored.
- Push-Ups: Soldiers do as many hand release push-ups as possible in 2 minutes.
- Sprint-Drag-Carry: Soldiers sprint, drag a sled, lateral shuffle, carry kettlebells, and sprint again, aiming for the fastest time.
- Plank: Soldiers hold a plank position for as long as possible.
- 2 Mile Run: Soldiers run 2 miles as fast as possible.
Understanding what constitutes a “good” ACFT score is critical for performing your best and advancing your Army career. This comprehensive guide will demystify ACFT scoring, break down what good scores mean for each event, and provide training tips to help you conquer the test. Gear up, get focused and let’s do this!
Table of Contents
Understanding ACFT Scoring and Pass Requirements
The ACFT uses a simple 100-point scale for scoring each of the six events. To pass and stay Army strong, you must achieve a minimum of 60 points on every event, for a total score of at least 360. Requirements vary slightly based on your military occupational specialty (MOS). Let’s break it down:
Demystifying the Score Chart
The ACFT score chart gives you concrete numbers to aim for. Here’s a quick rundown of the scoring thresholds:
- 100 points: Perfect performance. Maximal weight lifted, distance thrown or time held. Fastest run time.
- 90-99 points: Excellent, near perfect score.
- 80-89 points: Well above standard.
- 70-79 points: High level of fitness.
- 60-69 points: Minimum passing score.
Passing standards are adjusted based on your assigned duties. See the minimums required in this table:
| Category | Passing Score |
|---|---|
| Heavy MOS (Combat Arms) | 360 |
| Significant MOS (Combat Support) | 324 |
| Moderate MOS (Combat Service Support) | 292 |
During the transition phase from the APFT, temporary alternate standards may apply. Refer to official resources for current benchmarks.
Beyond Passing: Striving for Excellence
Meeting the bare minimum passing scores should never be your goal. Shoot higher! ACFT results directly impact your potential for promotions and leadership roles.
Percentile ranks compare your performance to other soldiers. Scoring in the 90th percentile or above will make you competitive for advancement. Elite scores in the 95th percentile+ gain recognition.
Expert Soldier Badge candidates must score at least 490 points on the ACFT. Conditioning to hit this high bar will undoubtedly boost your scores.
Dissecting “Good” Scores: What They Mean for You
Defining a “good” ACFT score depends hugely on your individual starting point and aspirations. Aim to set goals that are ambitious yet realistic for your current fitness level. Analyzing what makes a good score for each event will help you tailor your training appropriately.
Tailoring Your Goals
Before diving into the nitty gritty event details, take time to objectively assess where you’re at:
- What are your latest ACFT scores? Identify problem areas.
- Are you starting from scratch or working to improve?
- Do you just want to pass, or excel beyond standards?
Be honest about your current abilities, then use that baseline to shape your desired outcomes. Set specific, measurable targets you can visualize achieving through dedicated training.
Breaking Down the Breakdown
Now let’s explore good goal scores to shoot for in each ACFT event:
Three Repetition Maximum Deadlift
- Good score: 80+ points
- Lifting 2.5x bodyweight gets you 85+ points
- Grip strength and posterior chain power are key
Standing Power Throw
- Good score: 9-10 meters
- 10+ meters scores 90+ points
- Explosive triple extension is vital
Hand Release Push-Up
- Good score: 70-80 reps
- 80+ reps hits 90+ points
- High muscular endurance required
Sprint-Drag-Carry
- Good score: Under 3:00 minutes
- Sub 2:30 is 90+ points
- Tests total body power and anaerobic capacity
Leg Tuck
- Good score: 10-15 reps
- 15+ reps scores 80+ points
- Core and grip strength are decisive
Two Mile Run
- Good score: Under 15:00 minutes
- Sub 13:00 hits 90+ points
- Combines aerobic and muscular endurance
Analyze your personal limiting factors in each test. Then derive your own “good” score targets that align with your aims and expand your abilities.
To calculate your ACFT score faster, it’s recommended to use our free ACFT calculator.
Strategies for Reaching Your ACFT Goals
Now for the fun part: detailed training tips to help you crush those newly defined ACFT goals. Study up on techniques for each event and construct your plan of attack.
Training Tips for Each Event
To perform your best on test day, isolate and improve the precise attributes measured in each event through targeted training:
Deadlift
- Train with hex bar or Olympic barbells to mimic ACFT equipment
- Perform deadlift variations like Romanian and deficit deadlifts
- Strengthen grip, hips and lower back with Farmer’s walks
Power Throw
- Do Olympic lifts like cleans and snatches to generate explosive power
- Incorporate overhead press variations for upper body force
- Use plyometric exercises like medicine ball throws to enhance power
Hand Release Push-Up
- Focus on high-rep sets of standard and decline push-ups
- Try push-up variations that mimic the hand release test demands
- Push-up bars can help ingrain proper hand positioning
Sprint-Drag-Carry
- Break the event into segments and practice each move individually
- Train power, speed and agility through sprints and lateral drills
- Carry heavy objects like farmer’s walks to build load-bearing capacity
Leg Tuck
- Strengthen grip, biceps, lats and core using pull-ups and rows
- Work towards leg tuck progression exercises like knee/foot tucks on a bar
- Use an ab wheel to isolate core muscles
Two Mile Run
- Build an aerobic base with longer, slower runs
- Add sprint intervals, fartleks and tempo runs to increase speed
- Mimic the 2 mile distance in your training
Getting highly specific with your preparation will pay off when tackling the real ACFT.
Building a Winning Routine
To make lasting ACFT gains, it’s essential to have a balanced, progressive training program that develops all aspects of combat fitness. Aim to incorporate each of the following into your weekly routine:
- Cardio endurance: Long run, sprints, aerobic circuits
- Muscular endurance: High rep calisthenics like push-ups, sit-ups, lunges
- Muscular power: Heavy strength moves, plyometrics, Olympic lifts
- Speed/agility: Sprints, lateral shuffles, cone drills
- Load-bearing: Farmer’s walks, sled pulls, carries
Don’t overdo it. Carefully manage training volume and intensity to avoid overtraining. Prioritize rest and recovery to maximize adaptations. Fuel your body properly with nutrient-dense whole foods.
Mental Toughness and Test-Taking Tactics
Physical training is only one part of the equation. You must also prepare mentally to give your all on test day.
Visualize executing each event powerfully. Pump yourself up before beginning. Use positive self-talk when the going gets grueling. Remember your goals.
Frequently Asked Questions
What is the ACFT?
The Army Combat Fitness Test (ACFT) is the official fitness test of the U.S. Army. It consists of 6 events that measure strength, endurance, power, speed and agility.
How is the ACFT scored?
Each event is scored from 0-100 points, with a minimum of 60 points required to pass. Your total score is the sum of each event score. At least 360 points are needed to pass overall.
What is a good ACFT score?
A good score depends on your goals. But aiming for 70+ points in each event, or 420+ total, would be considered a very solid score.
How can I improve my ACFT performance?
Use targeted training for each event, build overall fitness, follow an ACFT-specific program, and take advantage of resources like training partners and coaching.
What happens if I fail the ACFT?
If you score below 360 points, you fail the ACFT. There is a reconditioning program to help improve your scores before retesting. Consistently failing can affect your Army career.
How often do I need to take the ACFT?
Active duty soldiers take the ACFT at least twice per year. Typically it’s taken every 6 months, but requirements vary by unit.
Conclusion
With a clearer understanding of “good” scores, a smart training blueprint and the right backup, ACFT success is within your grasp. Approach the test with confidence knowing your capabilities. Set lofty yet realistic goals tailored to your current fitness level and career aspirations. Master the technical elements of each event through targeted training. Support your body and mind to overcome obstacles. Stay resilient through setbacks. You are ready to give it your all and achieve a score you can be proud of. Time to get after it!