Seeking to surpass your body combat fitness goals? If so, welcome to RunDreamAchieve. I am glad you have made it here. If you are in the military, there is a strong possibility that you will need to take either your Army Combat Fitness Test or military Physical Fitness Test at some point during your career.
Therefore, it’s essential that you can run faster from 1.5 miles up to 4 miles in order to maintain your performance. I hope that these tips will be of assistance to you. Seeking to run faster from 1.5 miles to 4 miles on your military physical fitness tests? You may want to check out the new Army Combat Fitness 2 Mile course.
You can click on any of the green buttons located within this post to learn more about our training resources. Body combat fitness means you have to be all in, not just lukewarm, about your health.
What is Combat Fitness?
Combat Fitness is an all-body workout inspired by martial arts that will burn calories. In addition, tone up your muscles, improve strength, flexibility and coordination. This class is perfect if you are trying to shed some pounds or simply get in shape so you feel good about yourself afterwards.
Body combat conditioning was pioneered by the Marines in 2003. It quickly spread throughout other military programs and the private sector, becoming a go-to training method in the fitness industry.
The USMC requires all Marines to pass the Combat Fitness Test (CFT), designed to keep them physically prepared for combat operations. It consists of a timed 880 yard sprint, 30-pound ammo can lifts and 300-yard maneuver under fire event.
What Does the Combat Fitness Test Consist Of?
The Army Combat Fitness Test (ACFT) assesses your physical and mental capabilities, beginning with Basic Training for enlisted Soldiers and initial training for Officers. It measures strength and stamina, serving as an integral component of the Army’s Holistic Health and Fitness program.
The ACFT is a six-event test designed to assess your fitness for service in the Army. Its purpose is to guarantee battle readiness and reduce preventable injuries.
Each event is designed to replicate a battle-related task. For example, fast running and body drags to strength deadlifts, standing power throws and grenade throws.
For the grenade throw, you’ll throw a dummy grenade 22 1/2 yards and land it within the marked target circle. Additionally, perform push-ups, pick up two 30-pound ammunition cans, and sprint to the finish line.
The APFT, or Army Physical Fitness Test, has been administered since 1980. Also, recently underwent an upgrade. According to some analysts, this new assessment is more complex and effective at measuring soldiers’ capability for performing combat duties than its predecessor did.
How Do You Train for Combat Fitness?
Body combat fitness is a military-developed and tested exercise program that combines strength training with aerobic conditioning. Also, without the need for special equipment. Created by the United States Marines in 2003, this style of exercise has since spread to many other military programs around the world as well as private businesses.
Its foundations are four core principles: “train like an athlete,” “strive for a harder core,” “take pride in exercise technique” and “don’t allow any weak spots.”
The first tenet emphasizes power exercises to build impact resistance. The second eliminates excess weight from the core, and the third emphasizes strengthening and correcting posture.
The final principle emphasizes balance, flexibility and coordination – attributes often neglected by traditional fitness routines but especially important for soldiers and law enforcement officers working in combat environments.
What Are the Benefits of Combat Training?
Combat training is an ideal way to bolster your health and fitness without the risk of injuries. Additionally, it helps you maintain mental focus and stamina at high levels.
Combat training is an excellent way for Army Soldiers, military policemen, or anyone who enjoys a good workout to stay in shape and build confidence.
Combat training can also be a great stress reliever. You’ll learn that it is okay to express anger and frustration in a safe space, while also teaching discipline and respect for yourself and others.
Basic Combat Training is an intense 10-week program. It transforms civilian volunteers into well-trained, disciplined, physically fit and motivated Soldiers who understand the value of teamwork. It also helps new recruits develop seven Army Values: Loyalty, Duty, Respect, Selfless Service, Honor, Integrity and Personal Courage.
What Does the Army Combat Fitness Test Consist Of?
The Army Combat Fitness Test (ACFT) evaluates your strength and physical capabilities several times a year, starting with Basic Training for enlisted Soldiers and initial training for Officers. Active duty Soldiers take the test twice annually; members of the Army Reserve and National Guard take it once annually.
The Army Physical Fitness Test (APFT) was replaced with the Army Combat Fitness Test (ACFT), designed to ensure soldiers are physically and mentally prepared for combat duties. The new assessment consists of six events that measure strength and endurance while improving readiness and avoiding injuries.
– Strength Deadlift: This event requires you to lift the maximum weight you can do three times, simulating moving heavy objects such as ammunition boxes, wounded battle buddies, supplies or other equipment.
– Sprint/drag/carry: Run five times up and down a 25-meter lane, then drag a sled weighing 90 pounds while carrying two 40-pound kettlebell weights. This event tests your ability to pull soldiers away from harm’s way or move quickly for cover.
What Are the 6 Events for the Army Combat Fitness
The Army Combat Fitness Test (ACFT) requires soldiers to complete 6 events, each measuring a different aspect of physical fitness. These include Deadlift, Power Throw, Hand Release Push-Ups, Sprint-Drag-Carry, Leg Tuck and Two Mile Run.
The Strength Deadlift event tests a soldier’s capacity for lifting and moving heavy objects from the ground, such as ammunition boxes, wounded soldiers or supplies. It tests strength, flexibility and coordination.
Participants must lift between 140 pounds and 420 pounds at each station. Graders are posted at each station, increasing the weight with each repetition.
They must also throw a 10-pound medicine ball backwards as far as possible for the power throw test. This requires quick explosive movements and dynamic balance.
They also perform leg tucks to assess core strength. Recently, the Army replaced these with planks in an effort to more accurately measure core strength and added a 2.5 mile walk as an alternate aerobic event for those whose medical profiles prevent running.
What is a Good 2 Mile Run Time for the Army?
In order to meet Army physical fitness standards, soldiers are required to complete a 2-mile run as one of six events.
This test is designed to assess aerobic endurance and leg muscle strength in order to create a fair and balanced environment, where both male and female participants have equal opportunities for success.
At basic training, soldiers are divided into different groups based on their performance on a running test. Those in the top tier should complete one mile within seven minutes or less.
Soldiers who require more time to finish a run are placed in a remedial group. Here, they aren’t expected to run as fast as younger military members do.
Soldiers often sustain injuries during the Army Physical Fitness Test (APFT). To reduce your chances of experiencing such harm, make sure to do regular exercises and follow a nutritious diet. Additionally, stay hydrated throughout the week and ensure you get plenty of rest before taking the exam.
Army Combat Fitness Test Standards
The Army Combat Fitness Test measures Soldiers on ten components of physical fitness, such as muscular strength, aerobic endurance, power, speed, agility, balance, flexibility and coordination. These factors will equip soldiers with the necessary tools to tackle complex military tasks with confidence.
The ACFT consists of six events: deadlift, standing power throw, hand-release push-up, sprint drag carry, plank and two miles run. These activities are designed to build muscular and cardiovascular endurance in a short amount of time.
– Maximum 3-Repetition Deadlift: In this event, Soldiers will lift weights set up at designated deadlift stations and attempt to deadlift three times with each weight before resting. If they can’t complete three repetitions successfully, they should reduce the load until they can do so successfully.
– Plank: This event is a core-strengthening exercise designed to replace the leg tuck, which had been found unfair since it failed to accurately assess core strength among those lacking upper body power. Furthermore, this exercise differs from the leg tuck in that it requires holding an accurate plank position for longer periods of time.
Make sure to subscribe to the RunDreamAchieve YouTube channel. I focus on making new training and racing videos there each week. My overall goal is to share the experience I have gained in the sport to help speed up your learning curve. Remember, continue to build your mileage and stay consistent. Pace sustainment is one of the biggest hurdles military, as well as civilian, runners have to deal with.
Also, start spending 10 to 15 minutes with mental training. The vast majority of runners only focus on physical training and bypass mental rehearsal. It all has to happen in the mind before it will ever occur in reality. I credit mental training in helping me to run 9:27 for 2 miles.
In addition, 50:54 for 10 miles, 1:07:06 for the half-marathon and 2:19:35. The strategies and tactics I teach have been helping other runners just like you. I encourage you to visit our testimonial page to read what others are saying. Body combat fitness means you need to pay attention to all, not just some, of the fundamentals. Remember, what you in the other hours of your day will dictate how successful you are going to be,