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Preparing for the Army Combat Fitness Test epub

Preparing for the Army Combat Fitness Test epub

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    Ebook

    Preparing for the Army Combat Fitness Test is the ideal resource to help you assess your readiness and train for the Army Combat Fitness Test (ACFT). Because soldiers operate on a three-dimensional battlefield where physical demands are often variable and unpredictable, the Army’s revised physical test provides a more diverse measurement of a soldier's physical abilities than its predecessor. But if you are one of the 200,000 annual recruits or the 1.2 million active duty soldiers who must pass these new protocols, this diverse test may bring anxiety and uneasiness.

    That is where this essential guide can help. Backed by the expertise of the National Strength and Conditioning Association (NSCA), Preparing for the Army Combat Fitness Test is the first book on the market to address the requirements of the ACFT and provide you with the tools you need to be prepared for testing day. Consisting of six events—the 3 Repetition Maximum Deadlift, Standing Power Throw, Hand Release Push-Up–Arm Extension, Sprint-Drag-Carry, Leg Tuck, and Two-Mile Run—the ACFT will test physical characteristics that you can develop and cultivate with the training guidelines in this book. For each testing event, you’ll find a description of the test, instructions on performing the test safely and effectively, and scoring standards so you know the minimum performance requirements to pass and avoid being disqualified on testing day.

    To begin, you will be guided through a self-assessment that will allow you to determine your current readiness and select a training program to maximize your performance outcomes. A variety of sample training plans are provided so you can select a plan based on how much time you have to prepare for the ACFT and the amount of time you have available to train. Choose from 24-, 12-, 8-, or 4-week plans that contain workouts for two, three, four, or five days a week.

    Setup and execution guidelines are provided for over 100 exercises, so you can safely and effectively execute the exercises assigned within your training program. Accompanying photos visually demonstrate how to perform the exercises. If you don’t have access to the necessary equipment for the primary exercises, suggestions are offered for replacement exercises that are similar in movement and training outcome.

    Completing this comprehensive training resource is valuable supplemental information about nutrition, hydration, physical and mental recovery, and maintaining a healthy lifestyle.

    The ACFT does not have to feel overwhelming. With a good preparation plan and commitment to training, you can show up on test day with confidence. Preparing for the Army Combat Fitness Test will give you the edge you need to excel and achieve your best on the Army Combat Fitness Test.

    Audience

    Army recruits and soldiers preparing to take the Army Combat Fitness Test (ACFT); strength and conditioning professionals working with tactical populations

    Table of Contents

    Part I. All About the ACFT
    Chapter 1. The Army Combat Fitness Test
    Chapter 2. 3 Repetition Maximum Deadlift
    Chapter 3. Standing Power Throw
    Chapter 4. Hand Release Push-Up–Arm Extension
    Chapter 5. Sprint-Drag-Carry
    Chapter 6. Leg Tuck
    Chapter 7. Two-Mile Run

    Part II. The Science Behind Training
    Chapter 8. Training Principles
    Chapter 9. Components of Performance

    Part III. Preparation and Programming
    Chapter 10. Your Current State of Readiness
    Chapter 11. Training Plan Considerations
    Chapter 12. Sample Training Plans

    Part IV. Workout and Exercise Descriptions
    Chapter 13. Warm-Up
    Chapter 14. Power Exercises
    Chapter 15. Lower Body Pulling Exercises
    Chapter 16. Lower Body Pushing Exercises
    Chapter 17. Upper Body Pulling Exercises
    Chapter 18. Upper Body Pushing Exercises
    Chapter 19. Trunk Exercises
    Chapter 20. Conditioning

    Author

    Nate Palin, MS, CSCS, is the tactical strength and conditioning program manager for the National Strength and Conditioning Association (NSCA). Prior to his transition to the strength and conditioning profession, he served as a leader in the 2nd Ranger Battalion for seven years. Over the course of five combat deployments in support of Operation Enduring Freedom and Operation Iraqi Freedom, Palin experienced the military’s performance shortcomings and observed the need for enhanced physical training to better support mission critical tasks. These experiences drove him to begin his coaching career in 2010, narrowing his focus to tactical strength and conditioning as a performance specialist for EXOS in Washington, D.C., in 2012. He coached Special Operations Forces at Joint Base Lewis-McChord from 2015 to 2018.

    Rob Hartman, MA, CSCS, serves as a strength and conditioning professional who is contracted to implement, analyze, and guide numerous aspects of the Special Operations Human Performance Program at the unit level. He began his career servicing the Special Operations community in late 2010, spending the first six years with the 1st Special Forces Group and more recent years working with the Special Operations Aviation Regiment.

    During his tenure in the tactical community, Hartman has contributed to the education of others in the field with participation in projects and events like the NSCA’s TSAC Practitioners Course, the EXOS Presents: Tactical Training course, NSCA’s TSAC Annual Training, the Tactical Athlete Human Factors Summit, and briefs to various units on Joint Base Lewis-McChord. His experience has allowed him to be sought out for both macro and micro areas in the field, but the most common area is his work in understanding and modeling programming and profiling of the aerobic and anerobic attributes for the tactical operator.

    Reviews

    "The ACFT will change how people need to train and prepare to test for the Army, and this is the book we've been waiting for! Nate and Rob have the combination of experience and knowledge needed to train soldiers to meet the physical demands of the job and succeed in this assessment."
    —Hunter Schurrer, Coach and Founder of The Performance Syndicate

    “The ACFT was a great step in establishing readiness standards as the tactical landscape evolves to produce and maintain healthier soldiers. This book serves as a map . . . The context given and breadth of provided programs will prove to be nothing less than a trailhead for every soldier looking to start or improve their path of performance and wellness.”
    —Vernon Griffith, CSCS*D, TSAC-F*D, Coach, Author, and Speaker