When it comes to excelling in the Army Combat Fitness Test (ACFT), developing core strength and muscular endurance is non-negotiable. These two components form the foundation of nearly every movement in the test from the plank to the sprint drag carry and even the two-mile run.
Why Core Strength Matters
Core strength goes far beyond six-pack abs. In military fitness, it means being able to stabilize the spine under load, transfer force efficiently during explosive movements, and maintain posture in combat situations.
In the ACFT, a strong core directly impacts:
- 🪖 Plank hold duration
- 🪖 Power throw distance
- 🪖 Safe deadlift mechanics
- 🪖 Balance and coordination in the sprint drag carry
The Role of Muscular Endurance
Muscular endurance is the ability of a muscle group to sustain repeated contractions over time a key requirement in:
Without muscular endurance, fatigue sets in quickly, impacting form, speed, and ultimately your ACFT score.
How to Train Both Together
To boost core strength and muscular endurance, combine:
- Planks and side planks
- Kettlebell carries
- Push-up and pull-up variations
- Circuit training with minimal rest
- Loaded carries and resisted sprints
Focus on high reps with proper form to build endurance, and incorporate core-stability drills 3–4 times per week.