CBRNE soldier shares tips for getting the best score on the new ACFT | Herald of Fort Hood


ABERDEEN PROVING GROUND, Md. — An Army major with the 20th Chemical, Biological, Radiological, Nuclear — or CBRNE — Command has passed the Army’s new combat fitness test.

Major Charles D. Foster, the 20th Chief of Knowledge Management for CBRNE Command, earned the maximum score of 600 points during the trial at Aberdeen Proving Ground, Maryland.

The Army Combat Fitness Test includes a deadlift, standing power throw, hand-release push-ups with arm extensions, a sprint-drag-carry event, a plank exercise, and a sprint run. two thousand. Foster said her keys to success were conducting exercises outside of the Army’s physical readiness training program and maintaining a healthy meal plan. He targeted specific muscle groups in the gym in preparation for ACFT events. He used leg presses and deadlifts to prepare for the deadlift event and he practiced hand-release push-ups with arm extensions and bench presses with a resistance band.

For the sprint-drag-carry event, Foster did side sprints and shuffles, gradually increasing his speed as much as possible. He also pulled a weight sled to practice the drag part. For the plank, he progressed with 30-second increments five times a week and kept increasing the time. Foster also did abdominal endurance exercises with crunches, leg raises, weighted side bends and lower back extensions.

“The standing power throw was originally my weakest event, so performing shoulder press drills, power jumps, and practicing the standing power throw with a 15-pound medicine ball helped my success,” Foster said.

For running, Foster focused on increasing his cardiorespiratory endurance by running on a treadmill set at an incline of 1.5 to 2 three days a week. He also jumped rope, cycled and used the stairlift to improve his endurance.

“While there is no perfect formula for maximizing every event, having a consistent exercise program will help individuals move closer to their goals,” Foster said.

A 19-year veteran of the United States Army who was commissioned under the Green-to-Gold program, Foster has deployed to Kuwait, Iraq and Afghanistan. He served as an enlisted human resources specialist before being appointed as an information systems engineer.

Foster currently leads the knowledge management section for the 20th CBRNE Command in Aberdeen, Maryland, the US Department of Defense’s premier all-hazards training.

The multifunctional command houses 75% of the Army’s active duty chemical, biological, radiological and nuclear (CBRN) specialists and explosive ordnance disposal technicians as well as the 1st Area Medical Laboratory, Analytical Activity and CBRNE remediation teams, five mass destruction weapons coordination teams and three nuclear deactivation teams.

Foster has participated in many fitness challenges including the US Army 10-Miler, Spartan Race, Terrance Race and Tough Mudder. He said the Army’s new combat fitness program is a better way to measure a soldier’s physical fitness than the previous test.

“I believe the ACFT is a significant improvement over the APFT because it describes a soldier’s general physical condition,” Foster said. “As a certified personal trainer, I train my clients to do more than focus on muscle strength and endurance. Instead, I integrate power, speed, aerobic capacity, agility , balance and coordination in their training programs. Assessing these and other elements are real variables of an individual’s physical abilities. The ACFT is an excellent way to assess the physical readiness of an individual. ‘a soldier.

Foster said soldiers should take a holistic approach to physical fitness to prepare for the test. Along with maintaining the right body weight, he also recommended soldiers invest in home workout equipment like kettlebells, a yoga mat and a medicine ball.

“These simple exercise tools can facilitate much of what you need to prepare for ACFT at home,” said Foster, a native of West Point, Mississippi. “I believe physical fitness improves overall quality of life, so I encourage everyone to find a physical challenge that can help their chances of maximizing the ACFT.”

Col. John P. Kunstbeck, 20th CBRNE Command chief of staff, said Foster exemplifies the command’s commitment to building physically fit, disciplined, and cohesive units ready to support joint, interagency, and allied operations. in the whole world.

“With his commitment to excellence, Major Foster sets the tone in this command. He can always be found ready to train, mentor and motivate soldiers to do their best,” said Kunstbeck, a nuclear and weapons of mass destruction officer from Altoona, Pennsylvania, who scored 585 on the ACFT. . “Our soldiers must be in good physical condition at all times to accomplish our high-stakes missions.”


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