For what? Strength, stamina, functional movement
Photos and videos courtesy of U.S. Army.
The United States military is overhauling its current fitness requirements for its soldiers. The current PT (physical training) test was established in the early 1980s and consists of 2 minutes of push-ups, 2 minutes of sit-ups, and a 2-mile run.
But there are two major problems that must be addressed: (1) more than 50% of American soldiers are injured each year, and (2) new recruits are in much less-than-optimal physical shape. Without formal exercise background or prior rigorous training, many recruits are injured during their boot camps. Running with boots, running for distance, and the typical early morning to evening physical grind is simply too much for many young individuals who grew up with the Internet, indoor entertainment, and reduced Physical Education classes in junior and senior high schools.
In response to these societal trends and modern-day lifestyles, the US military will change its physical training requirements. Personnel must take an initial physical training exam and then every six months after the first test. The exam measures agility, explosive power and upper- and lower-body strength - parameters that can be ideally optimized with KAATSU Cycle and KAATSU Training.
The purpose of the new ACFT (Army Combat Fitness Test) starting in October 2020 includes:
1. Improve soldier and unit readiness
2. Transform the Army's fitness culture
3. Reduce preventable injuries and attrition
4. Enhance mental toughness and stamina
The ACFT exam includes the following exercises:
Deadlift: lift the heaviest weight possible three times
Maximum (100 points) - 340 pounds
Pass (70 points) - 180 pounds
Power Throw: throw a 10 lb. medicine ball over your head and behind you
Maximum (100 points) - 13.5 yards
Pass (70 points) - 8.5 yards
Hand-Release Push-Ups: do as many as possible in 2 minutes
Maximum (100 points) - 70
Pass (70 points) - 30
Sprint-Drag-Carry: sprint 50 meters + drag 90 lbs. 50 meters + side-shuffle 50 meters + farmer's-carry 80 lbs. 50 meters + sprint 50 meters
Maximum (100 points) - 1 minute 40 seconds
Pass (70 points) - 2 minutes 9 seconds
Pull-Up Leg Tucks: hang from a pull-up bar and host yourself until your arms are at 90° while bringing your knees to your chest, then lower your legs as many as possible
Maximum (100 points) - 20
Pass (70 points) - 5
Two-Mile Run: run as quickly as possible
Maximum (100 points) - 12 minutes 45 seconds
Pass (70 points) - 18 minutes
In order to reach one's potential and score the maximum points on the ACFT exam, KAATSU Global recommends the following KAATSU program:
For Heaviest Deadlift Amount
12-15 minute set of KAATSU Cycle + KAATSU Training to reach heaviest potential amount:
1. 2 KAATSU Cycles on arms as warm-up: stretch throughout Cycles
2. 1st KAATSU Training set on arms: 20-40 deadlifts with bar (no plates, good technique) + rest 20 seconds
3. 2nd KAATSU Training set on arms: 10-20 deadlifts with bar (no plates, good technique) + rest 20 seconds
4. 3rd KAATSU Training set on arms: 5-10 deadlifts with bar (no plates, good technique) + rest 20 seconds
5. 4th KAATSU Training set on arms: 1-3 deadlifts with bar (no plates, good technique) + rest 60 seconds while switching from arm to leg bands
6. 2 KAATSU Cycles on legs as warm-up: walking + walking lunges throughout Cycles
7. 1st KAATSU Training set on legs: 20-40 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
8. 2nd KAATSU Training set on legs: 10-20 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
9. 3rd KAATSU Training set on legs: 5-10 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
10. 4th KAATSU Training set on legs: 1-3 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
For Maximum Power Throw
Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential distance:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10 Overhead Push Press with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Power Jumps + rest 60 seconds
Exercise #2: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential distance:
1. 2 KAATSU Cycles on legs as warm-up: walking + walking lunges throughout Cycles
2. 1st KAATSU Training set on legs: 10 Power Jumps + rest 20 seconds
3. 2nd KAATSU Training set on legs: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on legs: 1-3 Power Jumps + rest 60 seconds
For Maximum Hand-Release Push-Ups Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10-15 Supine Chest Press with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Power Jumps + rest 60 seconds
Exercise #2: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 8-12 Eight Count T Push-up + rest 20 seconds
3. 2nd KAATSU Training set on arms: 4-8 Eight Count T Push-up + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Eight Count T Push-up + rest 60 seconds
For Fastest Sprint-Drag-Carry Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for fastest potential speed:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10-15 Straight Leg Deadlift with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Straight Leg Deadlift with lightweight kettlebells + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Straight Leg Deadlift with lightweight kettlebells + rest 60 seconds
Exercise #2: 4-8 minute set of KAATSU Cycle + KAATSU Training for fastest potential speed:
1. 2 KAATSU Cycles on legs as warm-up: walking + slow jog throughout Cycles
2. 1st KAATSU Training set on legs: 1 easy-pace Shuttle Sprint + rest 60 seconds
3. 2nd KAATSU Training set on legs: 1 medium-pace Shuttle Sprint + rest 60 seconds
4. 3rd KAATSU Training set on legs: 1 fast-pace Shuttle Sprint + rest 60 seconds
For Maximum Number of Leg Tucks
3-5 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 1st KAATSU Training set on legs: 20-30 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
2. 2nd KAATSU Training set on legs: 10-20 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
3. 3rd KAATSU Training set on legs: 5-10 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
For Fastest 2-mile Run Speed
5-10 minute set of KAATSU Cycle + KAATSU Training for fastest 2-mile Run Speed:
1. 2 KAATSU Cycles on legs as warm-up: walking + slow jog throughout Cycles
2. 1st KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
3. 2nd KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
4. 3rd KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
Note: As stamina gradually increases, slightly increase the pressure levels while running at 2-mile goal pace. For example, if the goal pace is 14 minutes for 2 miles, then the 800m pace should be run in 3 minutes 30 seconds.
General Notes:
1. On KAATSU Cycles, start with Group pressure level on 1st Cycle and finish with Pro pressure level on 2nd Cycle
2. Be very well hydrated
3. Always air to have a fast CRT (Capillary Refill Time)
4. Always start with conservative (low) pressures, especially on legs
5. If a recruit has 'White Coat Syndrome', do not place KAATSU Air Bands on the recruit's arms
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