Using our ACFT Score Calculator is straightforward, but it’s important to enter accurate data to get the most reliable results. Let’s walk through each input box and what you should enter:

3-Repetition Maximum Deadlift (lbs):

This event measures lower-body strength. Enter the maximum weight (in pounds) you can deadlift for three consecutive repetitions. Make sure you’re using proper form to prevent injury and get an accurate measure of your strength. The goal here is to lift as much weight as possible while maintaining control and stability.

Standing Power Throw (meters):

The Standing Power Throw evaluates your explosive upper-body power. Enter the distance (in meters) you can throw a 10-pound medicine ball from a standing position. It’s crucial to focus on generating power from your legs and core as you throw the ball overhead and backward.

Hand-Release Push-Up (reps):

This test measures upper-body muscular endurance. Enter the total number of hand-release push-ups you can perform. In this variation, you must fully extend your arms at the bottom of each push-up, lifting your hands off the ground before starting the next rep. Proper form is key—make sure you’re keeping your body in a straight line throughout the movement.

Sprint-Drag-Carry (time in seconds):

The Sprint-Drag-Carry event tests your agility, strength, and anaerobic endurance. Enter your completion time in seconds. This event involves a series of five 50-meter shuttles, including sprints, dragging a sled, lateral movements, and carrying kettlebells. Speed and efficiency are crucial—focus on smooth transitions between each part of the event to optimize your time.

Leg Tuck (reps):

The Leg Tuck assesses upper-body and core strength. Enter the total number of leg tucks you can perform. For each rep, you must hang from a pull-up bar and tuck your knees to your elbows. This event requires significant grip strength and core stability, so practice controlled, deliberate movements to maximize your reps.

Two-Mile Run (time in minutes):

The Two-Mile Run tests your cardiovascular endurance. Enter your completion time in minutes and seconds. This is often the final event of the ACFT, so pacing yourself while maintaining a steady, challenging speed is essential. Aim to finish strong with a consistent, controlled effort.

The ACFT Score Calculator is a powerful tool for anyone preparing for the Army Combat Fitness Test or looking to benchmark their fitness. It’s used to:

• Calculate Total ACFT Score: Based on the Army’s scoring standards, the calculator provides an accurate total score that reflects your performance across all six events.
• Identify Strengths and Weaknesses: By breaking down scores for each event, the calculator helps you identify areas where you excel and where you need to improve.
• Track Progress Over Time: Regularly using the calculator allows you to monitor your progress, see improvements, and adjust your training plan as needed.
• Set Fitness Goals: Use your results to set realistic fitness goals, focusing on improving weaker areas to achieve a higher overall score.

Preparing for the ACFT requires a well-rounded training program that focuses on strength, endurance, agility, and power. Here are some in-depth tips to help you excel in each event:

Maximize Your Deadlift:

Focus on Form: Proper deadlift form is crucial for lifting heavier weights and preventing injury. Keep your back straight, engage your core, and drive through your heels.

Incorporate Accessory Lifts: Exercises like Romanian deadlifts, glute bridges, and hamstring curls can strengthen the muscles involved in the deadlift.

Gradual Progression: Gradually increase the weight you lift over time, focusing on small increments to build strength safely.

Improve Your Standing Power Throw:

Plyometric Training: Incorporate plyometric exercises like box jumps, medicine ball slams, and kettlebell swings to improve explosive power.

Core Strengthening: A strong core is essential for transferring power from your lower body to your upper body. Include exercises like planks, Russian twists, and leg raises in your routine.

Practice the Throw: Regularly practice the standing power throw to refine your technique and increase your throwing distance.

Build Hand-Release Push-Up Endurance:

Push-Up Variations: Mix in different push-up variations such as incline push-ups, decline push-ups, and diamond push-ups to target different muscle groups.

Strengthen Supporting Muscles: Strengthen your chest, shoulders, and triceps with exercises like bench presses, shoulder presses, and tricep dips.

Pace Yourself: During training, focus on maintaining a steady pace to avoid burnout. Incorporate rest intervals to build endurance over time.

Excel in the Sprint-Drag-Carry:

Sprint Drills: Incorporate interval sprints and shuttle runs to build speed and agility. Practicing lateral movements and quick direction changes will also help you perform better.

Strengthen Your Legs: Squats, lunges, and sled pushes are excellent for building the leg strength needed for the drag and carry portions.

Focus on Transitions: Practice smooth and efficient transitions between each part of the event. This will help you shave seconds off your time.

Increase Your Leg Tuck Reps:

Grip Strength: Improve your grip strength by incorporating dead hangs, farmer’s carries, and pull-ups into your routine.

Core Training: Focus on exercises that target your core, such as hanging leg raises, crunches, and bicycle kicks.

Controlled Movements: Practice slow, controlled leg tucks to build endurance and strength, ensuring you maintain proper form throughout the event.

Boost Your Two-Mile Run Performance:

Consistent Running Schedule: Establish a regular running routine, gradually increasing your distance and speed over time.

Interval Training: Incorporate interval training to improve your cardiovascular endurance and speed. Alternate between high-intensity sprints and recovery jogs.

Focus on Breathing and Pacing: Work on your breathing techniques and find a comfortable, steady pace that allows you to finish strong without burning out too early.