The standing power throw spt commonly referred to as the reverse overhead medicine ball toss is the primary test for power in the new army combat fitness test acft.
Acft ball throw tips.
I have come up with a great exercise that will allow you to get multiple reps without having to pause.
Deadlift 200 lbs for 3 repetitions.
Push ups nope just a little up and down over and over again.
The full acft standards pdf is available here.
The current way to train for this event has been throwing a medicine ball behind you.
Work with a partner and watch each other conduct the power throw to offer coaching tips.
What are the minimum requirements per mos acft standards by mos.
A record attempt will not.
Acft standing power throw standards october 10 2017 november 20 2018 armytrainer standing power throw coming soon once the army updates the fm7 22 army physical readiness training and publishes the official army combat readiness test standing power throw standards they will be posted here.
Sprint drag carry no it s just a lot of moving pieces.
Use a 10 ball to start and then work up to a 12 or 15 ball for increased difficulty.
Run the sprint drag carry in less than 2 minutes and 10 seconds.
This event involves throwing a 10 pound medicine ball as far as possible over the head and to the rear.
Acft standing power throw tips.
So obviously the deadlift is a great exercise for this not only do we need to do this or the other acft event the three rep max deadlift but it s also gonna help us increase our strength with this standing power throw and allow us to throw the medicine ball further.
The 1 and best exercise for training in this event is the band power over.
8 10 minutes of ball throw technique work.
I know everyone is trying to look for tips on how to train for the acft standing power throw.
Deadlift no chance i picks it up i puts it down.
Before we dive in here are a few concepts you must understand in order to best train for the spt.
Dead lift standing power throw acft medicine ball throw.
The soldier must make one practice throw and two record throws.
Make several preparatory movements bending at your knees and lowering the medicine ball almost to the ground 4.
Then throw it again.
On the record attempts bend at the knees hips lower the medicine ball almost to the ground and toss the medicine ball from an underhand position over your head.
2 mile run get out of here left foot right foot left foot right foot.
Do 30 hand release push ups.
Grasp the medicine ball 10lb with both hands at hip level and stand with heels at but not on over the restraining line.
Soldiers in heavy physical demand units or mos must.
Go fetch the medicine ball like a dog.
