Ad. Preparing for the Army Combat Fitness Test (ACFT)

Price: $23.27
(as of Mar 08,2022 04:09:07 UTC – Details)

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General, Book, Strength Training, Conditioning, NSCA, Nate Palin, Rob HartmanGeneral, Book, Strength Training, Conditioning, NSCA, Nate Palin, Rob Hartman

Figure I.2 Examples of the ACFT events: (a) 3 Repetition Maximum Deadlift, (b) Standing Power Throw, (c) Hand Release Push-Up–Arm Extension, (d) Sprint-Drag-Carry, (e) Leg Tuck, and (f) Two-Mile Run.

Human Kinetics, Book, Strength Training, Conditioning, NSCA, Nate Palin, Rob Hartman, Army CombatHuman Kinetics, Book, Strength Training, Conditioning, NSCA, Nate Palin, Rob Hartman, Army Combat

Train with confidence for the Army Combat Fitness Test (ACFT)

Self-assess readiness and develop a training plan for the ACFT

Preparing for the Army Combat Fitness Test is the ideal resource to help you train for the Army’s new physical assessment for all recruits and active duty soldiers. The first book to address the requirements of the ACFT, it will prepare you for each of the six events on testing day.

You’ll find descriptions of each event, instructions to perform the test safely and effectively, and scoring standards for each. You’ll learn to self-assess your current readiness and choose specific training strategies and training programs to help you succeed. The book provides a visual demonstration of the exercises, modifications for training depending on your available equipment, and a variety of sample training plans to fit your schedule.

General, Book, Strength Training, Conditioning, NSCA, ACFT, Nate Palin, Rob HartmanGeneral, Book, Strength Training, Conditioning, NSCA, ACFT, Nate Palin, Rob Hartman

Example content: MOVEMENT SKILL EXERCISES

High Knee March

High Knee March

High Knee Skip

High Knee Skip

Lateral Shuffle

Lateral Shuffle

HIGH KNEE MARCH

10 Yards (or Meters) or 10 Seconds

Stand tall, forming a straight line from your feet through the crown of your head. Maintain this tall stance through one leg while lifting the opposite knee to 90 degrees. Keep your forward elbow at 90 degrees with the arm opposite your lifted knee swinging forward and, simultaneously, your same side arm swinging back. Keep your hands relaxed with your lead hand at about chest height and your trail hand just past your pants pocket. Maintain a stretch through your lower leg by keeping your toes up throughout the march.

Begin to march with opposite arms and legs moving in unison (see figure 13.14). Do not worry too muchabout forward progress.

HIGH KNEE SKIP

10 Yards (or Meters) or 10 Seconds

The skip includes the exact same pattern as the march with only one exception. Instead of making a single foot contact with the ground each step, your foot will punch the ground and make you float briefly

before landing again on the same foot, immediately followed by the opposite leg punching the ground (see figure 13.15). The skip requires more coordination than the march. Sometimes starting with your hands

on your head or holding a light object overhead helps you focus on the legs and not worry so much about

coordinating the arm movements.

LATERAL SHUFFLE

Begin in an athletic stance. Your feet should be wider than your knees, and your knees wider than your hips.

Sit back while keeping your chest up, and hold your arms as if waiting to catch a ball. Your weight should be on the balls of your feet, and you should feel like you can move easily and quickly in any direction (a).

To move laterally, push off the inside of the trail leg and keep your lead leg out in front of you, staying low throughout (b). To stop, brake through the inside of your lead foot and finish in the same athletic stance

in which you started (c-d). Avoid clapping your feet underneath you, getting tall, or letting your center of mass hover over your lead foot. These common faults can result in tripping, difficulty changing direction, and even ankle injuries. Perform one set in each direction with a pause on each shuffle, and a second set moving fluidly to cover the distance.

Publisher ‏ : ‎ Human Kinetics; First edition (September 14, 2020)
Language ‏ : ‎ English
Paperback ‏ : ‎ 296 pages
ISBN-10 ‏ : ‎ 1492598682
ISBN-13 ‏ : ‎ 978-1492598688
Reading age ‏ : ‎ 18 years and up
Item Weight ‏ : ‎ 2.1 pounds
Dimensions ‏ : ‎ 8.4 x 0.6 x 10.9 inches

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