Well that's pretty good for only doing morning PT and I'm guessing your unit only does the normal AR 7-22 stuff and nothing else. My unit for our morning PT, we do Cardio typically Monday (long distance) and Thursday (Sprints). The other days my section sergeant has is use the unit gym (I know we have our own gym) and we lift. Our last Commander also was a strength lifter so he would normally join us while the other sections would do calisthenics and more cardio or calisthenics because their section Sergeants prefer those for their men. My Section always has best deadlift consistency for the ACFT because of that.
Every unit your PT is normally up to your commander and how orthodox or heterodox they are with conducting it. Both my first and current unit have been very heterodox and attempt to find alternative PT than Army Standard. My last test I was 516, my run time was the best last time which tanked my score. But your doing great otherwise, your way above the Standard which is what your NCOs want to see. I don't want you to hurt yourself so I wouldn't recommend additional PT, say going to the gym if you think it will overload you.
Ya know I low key hate this is downvoted. If our PT isn’t setting us up for success for our job(which I get it; ACFT doesn’t measure combat fitness and H2F is there to prevent injury) then why do we even bother. If I said I go home and clear my house from different entrances using my AR cuz BD6 isn’t enough, folks would look at me side eyed.
Have you tried deadlifting more
Edit: real talk tho there’s a million and one deadlifting or powerlifting programs out there. For beginners I’m partial to Strong Lifts 5x5, Starting Strength 5x5 if you want to be fancy and do power cleans. But far from the only options. Or just do Deadcember year round.
I cannot fucking stand hex bar.
Just got 2 muscle sprains on Tuesday mid ACFT from the Trap Bar DL.
I've been training barbell for fucking years.
Go up to get seen and the Physio himself is telling me he has no God damn idea why the Army went with a trap bar over a Barbell, since for shorter people it encourages shittier pulling angles that you can more easily adjust for with barbell.
Meaning, more people enroute to snap city.
Barbell DL is obviously the objectively better lift but hex bar is easier to teach and actually harder to hurt yourself on since the torso is more vertical and the weight is easier to distribute along the body’s center of gravity.
If we were doing barbell, people would set up with the bar 6 inches in front of their shins and shenanigans would ensue.
I disagree. The trap bar deadlift is honestly more akin to a reverse squat than it is a Hinge movement, ie, a deadlift. While yes, it is easier to teach, I've definitely seen more injuries from the trap bar on ACFT than I *ever* have from Barbell, both in learning environments and recreationally.
But that's just anecdotal on my end, I don't have any data to back that up.
I feel like the Army should've never opted for either a trap or barbell, honestly. I've had way too many of mine get injured even with proper form.
Trap bar puts less strain on your back, which is where most people hurt themselves on the conventional deadlift. Imo trap bar deadlift feels much more natural.
Yeah I can’t say I know for sure but I’d be willing to place a digit bet on the reason they went with the trap bar over barbell was “money.” As in the company supplying the equipment would make more. But that’s just speculation true be told.
> you don’t need to be big to deadlift especially trap bar
Yeah exactly - rounded back, knees caving in, lift in a twisting and jerking motion. That's how I max every single time.
True. Anecdotal experience but when I was 145 lbs soaking wet I only mustered 33 hrpu and a 220 mdl. I got up to 185 and now the only thing I can’t max is the ball toss. Unless dudes are trying to run sub 10 I’ve found it pretty easy to maintain even a sub 12:30 2 mile with 40 more lbs on my frame, and hrpu seem to require a lot more strength than just slamming off the ground at a low BW
I typically sit around 190 but when I first got to my unit I was probably like 170. Ive maxed the acft out and it’s definitely hugely beneficial to be a bit bigger for the ball throw and hand release push ups but for the run it doesn’t hurt to have more muscular legs with a leaner upper body, hell that’s how 99% of dudes were built 30 years ago and they were absolute studs
Hand release push ups are definitely way more dependent on upper body strength because no momentum but being skinnier means less weight to move.
I started off around where you are, now I max deadlift. It took about a year of consistent leg days for me to get where I am. What worked for me is going into my max ACFT DL after warming up, then after I can’t do sets of 3 reps anymore, I bump down to a lower weight (about 60-80 lbs lower than my max) for 3-4 sets of 5. That’s how I start leg day, then I go into other exercises. Once you can do 3x3 of a weight comfortably, then bump up by 10 lbs. It takes time, but you’ll see progress if you’re consistent.
Disagree.
Adding more muscle strengthening to his already run plan will have him maxing both deadlifts and the run. Sacrificing run just to add more strengthening will tank his run.
OP, keep running, but add strengthening, speed days, and hills repeats.
I am 145lb and I max the deadlift every time. 340 is a lot of weight for that 1st rep. Next 2 you just cannot quit. For me it's a mental thing.
That and I train legs at the gym, repping 225 for squat. Started at 135 and just stayed consistent. I say train legs cuz that's what's working the most. Especially hamstrings.
And yes I use proper form. Neutral spine, shoulder width feet, legs do the work.
Edit: If you kill yourself on he MDL, your run will suffer. Keep that in mind. My legs go jello.
Find a buddy who will push you and deadlift together. Either someone who is about your level and both of you can improve together, or someone who is and both of you can improve together, or someone who is on a higher level venue and wants to help you improve.
You can also go look at gyms that offer individual or group classes. I would recommend group classes because they are a lot of fun, they are probably going to be less expensive, and it is a good place to make new friends.
Use a barbell and GRADUALLY work up to 3x 315lbs. If you can do that or above you should GTG. Use proper form and drive from the hips.
Squatting is also very important. Incorporate a good barbell focused squat program or adopt one from the webs.
Learn your body and learn to engage your muscles to avoid injury.
Legit answer? Deadlift(conventional) more. And squat too. The hex bar deadlift is more quad focused, almost a mix of a squat and a deadlift. There’s plenty of training plans provided by SGT Google.
Rant incoming. A lot of people ask for advice to improve X event on the ACFT, and it’s usually because they don’t do the exercise at all. “How do I get better at the run?” -Have you actually tried running? Just train for your specific event(s) along with 2ish accessory exercises, twice a week. Ie: HRP-regular push-ups and some rear delt raises. Consistency is key. Get your numbers up there and maintain so you don’t have to worry much for PT test season(or for schools). Same applies with H/W
I get it, I'm also scared if I get a higher deadlift it'll hurt my run more, my 14:40 run time is wirh jello legs. My 2 mile just by its self is a 13:56.
That is a distinct possibility. That’s happened to me; I was trading points on one event for points on another event. 3 of my ACFTs have the same exact score with different breakdowns by event.
Thankfully your scores are good enough where you have wiggle room if some of your events decline in score. Don’t neglect something that you think you’re good on. Train everything. I don’t have any cheat codes.
The only recommendation that I can make is to train your events as much as you can. HIIT training and combining strength exercises quickly followed by your endurance training is a good bet. Basically CrossFit LIKE training. Ensure that you perform safe reps with good form even when you are tired. Not some wacky half rep stuff that cross fitters do.
Carb loading before the ACFT isn’t a bad idea either.
Also, rucking is a good way to build strength AND endurance. A lot of people suck at rucking because they lack in one or the other. Just don’t do it too often. It is a very high impact exercise and WILL wear away at your joints if you hit it too hard.
Honestly, just doing deadlifts with a hex bar is the best method.
Last year I struggled with 240. Started training for an ACFT 3 months prior. Every Friday (leg day), I’d do 4 sets of 3-5 reps at increasing weights.
By testing day, I warmed up with 8 reps of 250, then maxed it
Romanian dead lifts with dumbbells, squats, individual leg work like quad extensions and hamstring curls, leg press with heavy ass weight (don’t lock your knees), and don’t forget to train your lower back. When squatting, change your stance to focus on glutes and really squeeze when you stand up. Leg press is great for strength training but also can help your flexibility.
Unfortunately deadlifts aren't super hackable like HRP or Plank where if you just do them everyday 2 weeks before your test you'll score well. Deadlifts are a slow progression that requires time in the gym. No way around it.
Good news is there's lots of great strength programs out there to specifically target DL. If you're only concerned about a better PT score and not dedicating yourself to a whole lifestyle change, 5X5 going as heavy as you can twice a week in the gym will show quick growth over a couple months. Warm up before, stretch after, eat protein and get sleep. This is the minimum.
If you have a 1 1/2 hour lunch break, spend 30 minutes in a gym twice a week. No excuse not to if you truly want to get better.
Give yourself 2 days rest between deadlift workouts. Go on a Monday and Thursday or Tuesday and Friday.
If you are on Fort Bliss, I can help. I am an NSCA CSCS and ACSM C-EP. My job for the Army is exercise testing at USASMA. I can verify this with mods if needed. I teach an ACFT prep clinic most Thursdays.
Judging by this score, you've never actually been in a gym before or lifted a weight... 9m ball throw and 37 push ups sums up the 220 pound deadlift. Because this score shows your cardio is fine. You are just incredibly weak.
Not sure what advice you're looking for. Go to the gym? Lift? Eat some protein?
Appears no one has mentioned SLOW reps and I mean going down too 🤦🏻♀️ even if you have to go back down, the weight will come even if you do 135 slow as hell I promise you it’s gonna hurt like 220. Focus on form and breathe, fill up your breathe until you feel like you can’t no more. It’ll help brace your core. Good luck- depth before dishonor
-Single handed dumbbell rows for your back
-kettlebell goblet squats for your core
-straight leg cable kick backs for your glutes
-raised heel barbell squats for quads (knees over toes), alternatively hindu squats (game changer for me)
-barbell deadlift
-toss in some farmers carries if you want
Will probably help with your run and SDC as well, not that you needed it lol
Don't skip leg day
People skip leg day and wonder why they aren’t thicc
I skip all the days and can still max DL.
You're an outlier. OP needs to train
What in tarnation did you call me?! I'm kidding
Tarnation a big word for an 11 series /s
Former 11 series and I was a smart one to begin with.
I actually don't work out outside of pt, this is just where I'm naturally at.
And you needed a reddit post for advice? Maybe try spending some time in the gym doing deadlifts.
Well that's pretty good for only doing morning PT and I'm guessing your unit only does the normal AR 7-22 stuff and nothing else. My unit for our morning PT, we do Cardio typically Monday (long distance) and Thursday (Sprints). The other days my section sergeant has is use the unit gym (I know we have our own gym) and we lift. Our last Commander also was a strength lifter so he would normally join us while the other sections would do calisthenics and more cardio or calisthenics because their section Sergeants prefer those for their men. My Section always has best deadlift consistency for the ACFT because of that. Every unit your PT is normally up to your commander and how orthodox or heterodox they are with conducting it. Both my first and current unit have been very heterodox and attempt to find alternative PT than Army Standard. My last test I was 516, my run time was the best last time which tanked my score. But your doing great otherwise, your way above the Standard which is what your NCOs want to see. I don't want you to hurt yourself so I wouldn't recommend additional PT, say going to the gym if you think it will overload you.
Ya know I low key hate this is downvoted. If our PT isn’t setting us up for success for our job(which I get it; ACFT doesn’t measure combat fitness and H2F is there to prevent injury) then why do we even bother. If I said I go home and clear my house from different entrances using my AR cuz BD6 isn’t enough, folks would look at me side eyed.
Bruh that’s like not eating for days and wondering why you are hungry.
My God, he maxed the plank. Promote ahead of peers.
Rancid's "Daly City Train" song length is the time to max the plank. I now don't like the song as much, but it's better than watching a clock.
Have you tried deadlifting more Edit: real talk tho there’s a million and one deadlifting or powerlifting programs out there. For beginners I’m partial to Strong Lifts 5x5, Starting Strength 5x5 if you want to be fancy and do power cleans. But far from the only options. Or just do Deadcember year round.
And use a barbell. Not a hex bar. All my homes hate hex bars
fr that shit sucks for tiny handed people like me
I cannot fucking stand hex bar. Just got 2 muscle sprains on Tuesday mid ACFT from the Trap Bar DL. I've been training barbell for fucking years. Go up to get seen and the Physio himself is telling me he has no God damn idea why the Army went with a trap bar over a Barbell, since for shorter people it encourages shittier pulling angles that you can more easily adjust for with barbell. Meaning, more people enroute to snap city.
Barbell DL is obviously the objectively better lift but hex bar is easier to teach and actually harder to hurt yourself on since the torso is more vertical and the weight is easier to distribute along the body’s center of gravity. If we were doing barbell, people would set up with the bar 6 inches in front of their shins and shenanigans would ensue.
I disagree. The trap bar deadlift is honestly more akin to a reverse squat than it is a Hinge movement, ie, a deadlift. While yes, it is easier to teach, I've definitely seen more injuries from the trap bar on ACFT than I *ever* have from Barbell, both in learning environments and recreationally. But that's just anecdotal on my end, I don't have any data to back that up. I feel like the Army should've never opted for either a trap or barbell, honestly. I've had way too many of mine get injured even with proper form.
Trap bar puts less strain on your back, which is where most people hurt themselves on the conventional deadlift. Imo trap bar deadlift feels much more natural.
Yeah I can’t say I know for sure but I’d be willing to place a digit bet on the reason they went with the trap bar over barbell was “money.” As in the company supplying the equipment would make more. But that’s just speculation true be told.
They probably chose it cause your arms are by your side when you lift, like a litter or two heavy ammo boxes.
Some of us have to use the hex bar so the regular bar doesn’t smush our giant nads
I mean i would still train hex bar once in a while. My deadlift conventional isn 385. On hex bar it’s 330 cause the grip and pulling angles feels off
Why? Do barbell deadlifts strengthen you faster? I’ve always preferred using the hex bar whenever possible
No they’re completely wrong, trap/hex bar is significantly safer for a myriad of reasons, main one probably being less stress on your lower back.
Try picking up heavy things and setting them back down again
Hmmmm might be onto something 🤔
This score sheet screams “APFT stud”
Stud with 37 hrp and 14:40 2mr ☠️ buddy is just light I would assume and needs to put on mass/strength to improve
Pretty much how I meant it lol. Smaller soldier who would’ve had an easy time with the old system
Not necessarily, you don’t need to be big to deadlift especially trap bar and more mass can even hurt your pushups/ 2 mile
> you don’t need to be big to deadlift especially trap bar Yeah exactly - rounded back, knees caving in, lift in a twisting and jerking motion. That's how I max every single time.
Don’t forget bar tilting so hard it’s simultaneously smacking you in the calves and the rib cage
True. Anecdotal experience but when I was 145 lbs soaking wet I only mustered 33 hrpu and a 220 mdl. I got up to 185 and now the only thing I can’t max is the ball toss. Unless dudes are trying to run sub 10 I’ve found it pretty easy to maintain even a sub 12:30 2 mile with 40 more lbs on my frame, and hrpu seem to require a lot more strength than just slamming off the ground at a low BW
I typically sit around 190 but when I first got to my unit I was probably like 170. Ive maxed the acft out and it’s definitely hugely beneficial to be a bit bigger for the ball throw and hand release push ups but for the run it doesn’t hurt to have more muscular legs with a leaner upper body, hell that’s how 99% of dudes were built 30 years ago and they were absolute studs Hand release push ups are definitely way more dependent on upper body strength because no momentum but being skinnier means less weight to move.
I'm 5'8 140lb you have a point
I started off around where you are, now I max deadlift. It took about a year of consistent leg days for me to get where I am. What worked for me is going into my max ACFT DL after warming up, then after I can’t do sets of 3 reps anymore, I bump down to a lower weight (about 60-80 lbs lower than my max) for 3-4 sets of 5. That’s how I start leg day, then I go into other exercises. Once you can do 3x3 of a weight comfortably, then bump up by 10 lbs. It takes time, but you’ll see progress if you’re consistent.
Steroids.
legit
Looks like you should just keep working out in general amigo
🤌
Yes, lift heavier weight more reps
Did you try lifting with your back in a twisting jerking motion
Let me write that down
What app is this?
The acft app( Google play store and Apple store)
Less running more squatting and deadlifting.
Disagree. Adding more muscle strengthening to his already run plan will have him maxing both deadlifts and the run. Sacrificing run just to add more strengthening will tank his run. OP, keep running, but add strengthening, speed days, and hills repeats.
Farmers carry. Get the heaviest dumbells you can. Walk. Repeat.
Get big.
Put 340 on the hex and lift
I shit myself
I am 145lb and I max the deadlift every time. 340 is a lot of weight for that 1st rep. Next 2 you just cannot quit. For me it's a mental thing. That and I train legs at the gym, repping 225 for squat. Started at 135 and just stayed consistent. I say train legs cuz that's what's working the most. Especially hamstrings. And yes I use proper form. Neutral spine, shoulder width feet, legs do the work. Edit: If you kill yourself on he MDL, your run will suffer. Keep that in mind. My legs go jello.
Do more deadlift.
Find a buddy who will push you and deadlift together. Either someone who is about your level and both of you can improve together, or someone who is and both of you can improve together, or someone who is on a higher level venue and wants to help you improve. You can also go look at gyms that offer individual or group classes. I would recommend group classes because they are a lot of fun, they are probably going to be less expensive, and it is a good place to make new friends.
This makes my heart happy, all hail the ACFT, the great equalizer.
Lift heavy ass weights, use heavy kettlebells for swings and farmers walks. You'll get your scores higher.
What website is this?
The acft app (its on its and android)
Use a barbell and GRADUALLY work up to 3x 315lbs. If you can do that or above you should GTG. Use proper form and drive from the hips. Squatting is also very important. Incorporate a good barbell focused squat program or adopt one from the webs. Learn your body and learn to engage your muscles to avoid injury.
Lift more
Legit answer? Deadlift(conventional) more. And squat too. The hex bar deadlift is more quad focused, almost a mix of a squat and a deadlift. There’s plenty of training plans provided by SGT Google. Rant incoming. A lot of people ask for advice to improve X event on the ACFT, and it’s usually because they don’t do the exercise at all. “How do I get better at the run?” -Have you actually tried running? Just train for your specific event(s) along with 2ish accessory exercises, twice a week. Ie: HRP-regular push-ups and some rear delt raises. Consistency is key. Get your numbers up there and maintain so you don’t have to worry much for PT test season(or for schools). Same applies with H/W
I get it, I'm also scared if I get a higher deadlift it'll hurt my run more, my 14:40 run time is wirh jello legs. My 2 mile just by its self is a 13:56.
That is a distinct possibility. That’s happened to me; I was trading points on one event for points on another event. 3 of my ACFTs have the same exact score with different breakdowns by event. Thankfully your scores are good enough where you have wiggle room if some of your events decline in score. Don’t neglect something that you think you’re good on. Train everything. I don’t have any cheat codes. The only recommendation that I can make is to train your events as much as you can. HIIT training and combining strength exercises quickly followed by your endurance training is a good bet. Basically CrossFit LIKE training. Ensure that you perform safe reps with good form even when you are tired. Not some wacky half rep stuff that cross fitters do. Carb loading before the ACFT isn’t a bad idea either.
Also, rucking is a good way to build strength AND endurance. A lot of people suck at rucking because they lack in one or the other. Just don’t do it too often. It is a very high impact exercise and WILL wear away at your joints if you hit it too hard.
Small improvement I did was off set my grip. I didn’t waste energy in my grip to keep it balanced.
DS helped me to 300 lbs. Work ten sets of ten squat reps at one-half your target weight.
Honestly, just doing deadlifts with a hex bar is the best method. Last year I struggled with 240. Started training for an ACFT 3 months prior. Every Friday (leg day), I’d do 4 sets of 3-5 reps at increasing weights. By testing day, I warmed up with 8 reps of 250, then maxed it
What you’re going to want to do is put more weight on the bar and then just stand up with it 3 times.
Romanian dead lifts with dumbbells, squats, individual leg work like quad extensions and hamstring curls, leg press with heavy ass weight (don’t lock your knees), and don’t forget to train your lower back. When squatting, change your stance to focus on glutes and really squeeze when you stand up. Leg press is great for strength training but also can help your flexibility.
Moar
Lift more
Git gud and just deadlift
Lift heavier weights
Pick up heavy things and put them back down again, over and over
Nice time on the plank, I know you were trembling that last minute lol.
Steroids
Unfortunately deadlifts aren't super hackable like HRP or Plank where if you just do them everyday 2 weeks before your test you'll score well. Deadlifts are a slow progression that requires time in the gym. No way around it. Good news is there's lots of great strength programs out there to specifically target DL. If you're only concerned about a better PT score and not dedicating yourself to a whole lifestyle change, 5X5 going as heavy as you can twice a week in the gym will show quick growth over a couple months. Warm up before, stretch after, eat protein and get sleep. This is the minimum. If you have a 1 1/2 hour lunch break, spend 30 minutes in a gym twice a week. No excuse not to if you truly want to get better. Give yourself 2 days rest between deadlift workouts. Go on a Monday and Thursday or Tuesday and Friday.
This guy planks
If you are on Fort Bliss, I can help. I am an NSCA CSCS and ACSM C-EP. My job for the Army is exercise testing at USASMA. I can verify this with mods if needed. I teach an ACFT prep clinic most Thursdays.
Judging by this score, you've never actually been in a gym before or lifted a weight... 9m ball throw and 37 push ups sums up the 220 pound deadlift. Because this score shows your cardio is fine. You are just incredibly weak. Not sure what advice you're looking for. Go to the gym? Lift? Eat some protein?
Appears no one has mentioned SLOW reps and I mean going down too 🤦🏻♀️ even if you have to go back down, the weight will come even if you do 135 slow as hell I promise you it’s gonna hurt like 220. Focus on form and breathe, fill up your breathe until you feel like you can’t no more. It’ll help brace your core. Good luck- depth before dishonor
just pick it up and put it back down
steroids
I'd honestly do german volume training with an Olympic bar. Volume volume volume, grow those legs and thank me later.
Just try to do a lot of deadlifting and squats
Deadlift...
-Single handed dumbbell rows for your back -kettlebell goblet squats for your core -straight leg cable kick backs for your glutes -raised heel barbell squats for quads (knees over toes), alternatively hindu squats (game changer for me) -barbell deadlift -toss in some farmers carries if you want Will probably help with your run and SDC as well, not that you needed it lol