This video is solid!! And you said it best, you have to do the actual exercise, but your alternates are gold. My goal is to max!! Last score 510 at 4 months postpartum! The ball throw, HLT, and run are what I need to improve most! Thanks Gritty! 🇺🇸
Perfect timing! I'm 5 weeks out from testing. My only un-maxed event so far is the run. Though I have traditionally been in the low 13s (38 yoa, 225lbs), accomplishing that at the end of this test has been quite challenging. I'm currently upping volume and working sprints to address this.
Increased my score recently from a 460 (last August) to a 511 (today)! Hoping to get something closer to 600 next time, so I'm definitely going to implement some of these alternates into my workout!
The 2 mile run post workout session is definitely a great tip, since a lot of people in my opinion tend to focus on the lifting to max the deadlift, and kinda push the 2MR to the wayside until it’s time to run it
Thanks for posting this. I am a 59 year old retiree and plan to take the new ACFT with the local national guard unit and see if I can make it over the black line and qualify to be a 13B again.
Thanks for the info! I am currently at a 580 right now, second time taking it. I need to work on my ball throw technique and my pace for the hand release push-ups (I ran out of time).
You should do a video on alternate exercises for the Upper Body Round Robin. I've been trying to figure out how to practice these events at home. Particularly the rope climb and the 5 Mile run
I just took an ACFT last week and scored my best with 594. This was the first ACFT I've taken with the plank in leu of the leg tucks. To max the plank I needed 3:40, which sucked, but lots of ab wheel work in the last two months improved that significantly. The only thing I need to fix is my SPT...god damn SPT.
Working hard to increase my ACFT score ! I appreciate these videos. How long should these workout sessions be normally? Especially with the added run time at the end. Thank you!
Hello gritty soldier! Love the content! I was wondering what you do in terms of working out and training when you’re sick. I’ve been pretty sick and worried that I’m falling behind on my workouts. Thanks!
Following the max acft training plan damaged my right shoulder doing the murph. Now im resting the upper body and focusing on the run getting my two mile time down to 15 min goal . to return back to 13 min two mile or less
The best tip for maxing out your 2 mile run is to incorporate HIIT training. Example: 30 seconds all out sprint, 1 minute slow jog for the entirety of a 2 or 3 mile run. Now you can adjust the sprint and jog times however you want. I did this to get better 5k times and it ABSOLUTELY worked. Significant results. I'd suggest to prepare for a 2 mile run, do HIIT for 3 miles for the same reason he mentioned. Training for more than 2 miles will make 2 miles feel easier. Another thing you might try, may not be for everyone, but similar to what he mentioned. Run with a plate carrier or added weight. What I like to do is go to a standard running track like you find at most high shools. Plan to run a total of 3 miles (12 laps around the track). Start by running 1/4 mile (1 lap) around the track with your added weight, drop the weight at the end of that lap and run 1 more lap without the weight. Alternate like this until you have run your total laps. It's a similar concept to HIIT except the variable is the weight, not necessarily the speed. Though you will probably run faster on the laps you don't have the weight. Hope that makes sense and I promise you at least one or both of these methods will decrease your running times if you're persistent. It ABSOLUTELY was effective for me and I saw significant results.
Gritty, any tips on combating arch pain when running? Usually inner arch. Love the channel btw. Used to run with zero pain when I was in the service. Now I'm an LEO in PA and every time I go for a run I have bad arch pain.
being at 140lb and 5'4", the MDL is the only thing im curious about. I can DL 220lb for ~5 reps. So thats more than 1.5x my body weight. However that scores me in the 70s lol. Still going to work to that high score though
I know you're Army, but you seem to be able to answer this question: I am looking to join the Air Force and take the PJ pipeline. Do you have, or could you make a video on someone looking to prepare for selection? Any help would be appreciated, thank you.
Look up "AFSOC discord" on google. Come hop in the server we'll be happy to have you. There's ton of info and people who'll answer your questions or help you find answers. Theres trainees from across the county; as well as guys in the pipe line, Active duty, National Guard, and retired AFSPEC guys there too. I'd drop a link but RU-vid keeps deleting the comment.
Me personally when I train 100 yard sprints I find either a patch of grass or a football field and I do my sprints in my football cleats idk why I just feel a little more comfortable doin them in cleats because I feel like I can dig in to the ground better and feel quicker and like I get more force from the ground like that
I'm a Crypto Linguist struggling to balance PT with the demands of language learning/retention. Thank you for putting this together. I'll never be a Ranger, but this should help maintain a decent score.
Gritty, what tips do you have for a week or days before the acft. I try to leave a rest day the day before. When it comes to strength training would you say.. keep pushing till the end? Or pause for a min so I wont be too exhausted for that day. What about the cardio? I feel like as soon as I don’t run for a day or two I get sooo slow. You should do a lil week before program. Should I stretch, you I drink a lil more. Should I avoid heavy weights and the fluff that comes with it.
Question Gritty?? When you do the army acft dead lift does the 60 pound hexbar count as weight?? If it does i should only add 40 pound weights in each side to do the minimun of 140 pound 3 repetition?? Thanks for the tips💪🏻💪🏻
For myself, what I've noticed is that I'm not able to progress in both weight training and calisthenics simultaneously, so I've been focusing more on building strength via weights. When do you think is a good time to switch over to working on calisthenics?
I’m not soley doing calisthenics will do the trick for this test. I think you’ll need to incorporate strength to get through the MDL at least, but most the other events you could do bodyweight only. It’s definitely a “lean and mean” kind of test.
Gritty, I love your videos and I was hoping you could answer a question for me. I’m planning on entering the AFSPECWAR pipeline in the future and have started training. As far as rucking goes, what pack would you recommend that isn’t absurdly expensive or I can find at a surplus store? Also, what is a good progression in terms of building up to say a 12 mile ruck for time. I’m a small guy (5’9, 150lbs) and can run just fine but I’m worried about the ruck. Thank you!
I’d say the Molle 2 or the DG-3 from Crossfire (if you use the code “GrittySoldier” at crossfire you’ll save 20” 👍. As far as progression goes, just start with a comfortable distance, and increase that distance by a half mile or a mile every week. That will get you up to par. 👌
I know that this is kind of a random question, but have you ever been to Air Assault? I have a slot for July 25 - August 10 and I am wondering what I should do to prepare.
I am working with someone in the National Guard for an upcoming ACFT test. I come from the fitness world as opposed to the military world, generally going into a 3-rep deadlift max you would build up in weight into a max effort to prevent injury, or at least do a 10-rep warm-up with a small amount of weight. However, I am told they give you 2 shots to max lift, no warm-up with the bar.. (this person has done the ACFT in basic and AIT, as well as at NG Drill, in all cases they were given no direction other than "go warm up"). What type of warm-up do you do or recommend, where using the equipment isn't an option?
I swear, I do my best. You know how it is, deadlift is just one of those exercises where no matter how you do it, someone will tell you your form could be better.
@@GrittySoldier no watch alan thrall deadlift set up. Your hips are a bit to low and it's not over your midfoot when you were pulling. Your leaving lbs on that bar. And your knees are soft on lockout.
Hello Gritty soldier. In your opinion, should I focus on training for hand release pushups, or would it be more beneficial to do both normal pushups and hand release workouts. I want to do well on both the ACFT and the RPFT and was wondering which would be more effective. (I can max the rpft consistently but the acft is not maxed, & I still want to increase my numbers on the rpft) Thanks!
