![]() Squeeze everything as hard as possible, quads, glutes, upper/mid/lower back, core and taint abs. Arms and legs stretched out like Superman… Lift arms and legs up off the ground like you are flying to rescue Lois Lane. Superman Holds & Variations – you will be on your stomach for these. Also, be sure you are performing the plank to the testing standard. Putting the weight over your shoulders is cheating and won’t help nearly as much as over the hips. We increase our intensity to 110 MAS and replace the rest time with a 70. The weight should be placed over your lower back/hips for the front plank and directly over you hip in the side plank. Test (ACFT), one of the alternatives is the 5k Rower Aerobic Test. Weighted Planks – you will perform these from your elbows/forearms for both front planks and side/lateral planks. Then after doing the prescribed time of each, you will rest for the specified time. ![]() The time listed is for each diagonal limbs to be lifted, if you multiply it by 2 that is the entire time you’ll be in a plank. Then you will reach under with your opposite arm and repeat the process.Ģ-Point Planks – you will perform a standard Front Plank from your elbows/forearms however, we will be alternately lifting opposite limbs to thus create 2 diagonal points of contact. ![]() You will reach underneath you and pick up the weight and pull it underneath your torso and place it on the opposite of you. Then after doing the prescribed time of each, you will rest for the specified time.įront Plank with Pull-Thru – you will perform a standard Front Plank from your elbows/forearms however, we will now have a DB or a KB sitting outside of your body. The time listed is for each limb, if you multiply it by 4 that is the entire time you’ll be in a plank. Be strict with yourself.ģ-Point Planks – you will perform a standard Front Plank from your elbows/forearms however, we will be alternately lifting a limb to thus create 3 points of contact. Be sure you are performing these ALWAYS to the testing standard. Then after doing the prescribed time of each, you will rest for the specified time. Once the Soldier stops for 3-5 seconds (depending on the grader’s interpretation), they are considered to be in the rest position and therefore have completed the event. Ideally you start a set in a Front Plank, then roll to one side and do a Lateral Plank on, let’s say your right arm, then roll to the left arm without resting between the 3. The average testing time per Soldier is about 50 minutes. ![]() It was administered to 2,162 cadets in March before the COVID-19 pandemic postponed the rest of the Corps of Cadets from. You will also perform side/lateral planks as well for the same time listed. With 15 lanes of equipment, the ACFT can be administered to a group of 60 Soldiers in about one hour. At USMA, the ACFT has been administered in some fashion since October 2018. Planks – you will always be on your elbows/forearms unless I specify differently. NAME, at FIRST FORMATION TIME, on DATE, you failed to be at your appointed place. Instructions: (click exercise names for demo videos) Army Counseling example for ACFT No Show. ![]()
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