 Название: Preparing for the Army Combat Fitness Test
Автор: Nate Palin, Rob Hartman
Издательство: Human Kinetics
Год: 2021
Страниц: 296
Язык: английский
Формат: epub
Размер: 45.9 MB
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.
Contents:
- Introduction
- Part I All About the ACFT
- 1 The Army Combat Fitness Test
- 2 3 Repetition Maximum Deadlift
- 3 Standing Power Throw
- 4 Hand Release Push-up–Arm Extension
- 5 Sprint-Drag-Carry
- 6 Leg Tuck
- 7 Two-Mile Run
- Part II The Science Behind Training
- 8 Training Principles
- 9 Components of Performance
- Part III Preparation and Programming
- 10 Your Current State of Readiness
- 11 Training Plan Considerations
- 12 Sample Training Plans
- Part IV Workout and Exercise Descriptions
- 13 Warm-Up
- 14 Power Exercises
- 15 Lower Body Pulling Exercises
- 16 Lower Body Pushing Exercises
- 17 Upper Body Pulling Exercises
- 18 Upper Body Pushing Exercises
- 19 Trunk Exercises
- 20 Conditioning
- Acronyms and Abbreviations
- Glossary
- Suggested Resources
- About the NSCA
- About the Authors
- Accessing the Volt Athletics Training App
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