The Hand-Release Push-Up: Mastering this Essential ACFT Event

The hand-release push-up is no ordinary push-up. This demanding exercise, a cornerstone of the Army Combat Fitness Test (ACFT), requires a unique blend of strength, power, and explosiveness. Unlike its traditional counterpart, the hand-release push-up eliminates the brief moment of recoil you get from a standard push-up. By forcing a complete detachment of hands from the ground, it significantly increases the time your muscles are under tension.

Every rep begins from a dead stop, demanding maximum force generation from your chest, shoulders, and triceps to propel yourself upward. This extended time under tension not only tests your muscular endurance but also challenges your core stability and overall body control.

Building the Foundation: Time Under Tension

To master the hand-release push-up, it's essential to build the requisite strength and power through exercises that prioritize time under tension. This means focusing on controlled movements where your muscles are engaged for extended periods.

Tempo training is a powerful tool for increasing time under tension. This involves adjusting the speed of each rep. For example, a 4-second lowering phase followed by a 1-second pause at the bottom, and a 2-second push-up can significantly increase muscle activation. Exercises like slow-motion push-ups, isometric holds in the bottom position, and negative-only reps are excellent for developing the strength and endurance needed for the hand-release push-up.

By incorporating these tempo-based exercises into your routine, you'll not only build the necessary muscle fibers but also improve your neuromuscular coordination, essential for executing the explosive power required for the hand-release push-up.

WOW Workout of the Week: Time Under Tension Transformation

This week, we're turning up the heat on your workout routine by focusing on time under tension. By slowing down our reps and increasing the duration of each exercise, we'll challenge your muscles in a whole new way. Get ready to feel the burn as we lower the weight but raise the intensity. Let's transform your physique and endurance through this targeted training approach.

Green Bean 🥬

Day 1: Lower Body Focus 🦵 

• Goblet Squats: 4 sets of 8 reps (decrease weight, focus on slow, controlled movement)

• Bulgarian Split Squats: 4 sets of 6 reps per leg (decrease weight slightly)

• Box Jumps (lower box): 4 sets of 6 reps per leg (focus on landing softly and explosively pushing off)

• Cossack Squats: 4 sets of 10 reps per side (for added hip mobility and stability)

Day 2: Upper Body Power 💪 

• Push-ups: 4 sets to failure (focus on slow, controlled descent)

• Bent-over Rows: 4 sets of 8 reps (decrease weight slightly)

• Dumbbell Shoulder Press: 4 sets of 8 reps (decrease weight slightly)

• Triceps Extensions (overhead or lying): 4 sets of 12 reps (focus on full range of motion)

Day 3: Core and Cardio 💧 

• Plank: Hold for 60 seconds, rest for 30 seconds, repeat 4 times

• Bicycle Crunches: 4 sets of 20 reps (each side)

• Leg Raises: 4 sets of 15 reps

• Russian Twists: 4 sets of 20 reps (each side)

• High Knees: 30 seconds on, 30 seconds off, repeat 4 times

Day 4: Lower Body Power and Stability 🏋️‍♂️ 

• Lunges (forward, reverse, lateral): 3 sets of 10 reps per leg (each variation)

• Hamstring Curls: 4 sets of 12 reps (focus on slow, controlled movement)

• Calf Raises: 4 sets of 15-20 reps (standing and seated variations)

Day 5: Upper Body Strength and Endurance 💦 

• Pull-ups (assisted if needed): 4 sets to failure (focus on controlled descent)

• Diamond Push-ups: 4 sets to failure (or as many as possible)

• Bicep Curls: 4 sets of 10 reps (decrease weight slightly)

• Overhead Triceps Extensions: 4 sets of 12 reps

Range Ready 🥾

Day 1: Lower Body Powerhouse 🦵 

• Barbell Back Squats: 5 sets of 3 reps (decrease weight slightly)

• Romanian Deadlifts (RDLs): 4 sets of 8 reps (decrease weight slightly)

• Bulgarian Split Squats: 4 sets of 8 reps per leg (decrease weight slightly)

• Calf Raises: 4 sets of 15-20 reps (decrease weight slightly)

Day 2: Upper Body Dominance 💪 

• Pull-ups: 4 sets to failure (assisted if needed, focus on controlled descent)

• Bent-over Rows: 4 sets of 10 reps (decrease weight slightly)

• Push-ups: 4 sets to failure (vary hand placement for increased challenge)

• Military Press: 4 sets of 8 reps (decrease weight slightly)

Day 3: Core and Conditioning 💧 

• Farmer's Carry: 3 sets of 30-60 seconds per side (heavy weight)

• Battle Rope Waves: 3 sets of 30 seconds

• Mountain Climbers: 4 sets of 30 seconds

• Plank: Hold for 60 seconds, rest for 30 seconds, repeat 4 times

Day 4: Power and Agility 🏋️‍♂️ 

• Box Jumps: 4 sets of 6 reps per leg (increase box height)

• Lateral Shuffles with Jumps: 4 sets of 10 reps per side

• Medicine Ball Slams: 4 sets of 12 reps

• Single-leg Romanian Deadlifts: 4 sets of 8 reps per leg

Day 5: Speed and Agility Focus 💦 

• Sprint Intervals: 6 x 200m sprints with 3-minute rest

• Agility Ladder Drills: Focus on speed and coordination, performing various drills for 15-20 minutes

• Plyometric Drills: Include exercises like depth jumps, lateral jumps, and high knees for increased explosiveness

Battle Hardened ⛑️

Day 1: Lower Body Powerhouse 🦵 

• Trap Bar Deadlifts: 5 sets of 5 reps (decrease weight slightly)

• Bulgarian Split Squats: 4 sets of 8 reps per leg (decrease weight slightly)

• Lunges: 4 sets of 10 reps per leg (decrease weight slightly)

• Calf Raises: 4 sets of 15-20 reps (decrease weight slightly)

Day 2: Upper Body Strength & Power 💪 

• Pull-ups: 4 sets to failure (assisted if needed, focus on controlled descent)

• Bent-over Rows: 4 sets of 10 reps (decrease weight slightly)

• Incline Dumbbell Bench Press: 4 sets of 8 reps (decrease weight slightly)

• Military Press: 4 sets of 12 reps (decrease weight slightly)

Day 3: Core & Conditioning Challenge 💧 

• 30-minute AMRAP (As Many Rounds As Possible 20 reps each):

  • Burpees

  • Crunches

  • Push-ups

  • Jumping jacks

• Plank: Hold for 60 seconds, rest for 30 seconds, repeat 4 times

Day 4: Power & Agility 🏋️‍♂️ 

• Box Jumps: 4 sets of 6 reps per leg (increase box height)

• Lateral Shuffles with Jumps: 4 sets of 10 reps per side

• Medicine Ball Slams: 4 sets of 12 reps

• Single-leg Romanian Deadlifts: 4 sets of 8 reps per leg

Day 5: Cardio & Recovery (Speed Focus) 💦 

• 400-Meter Sprints: 4 x 400m sprints with 2-minute rest

• Agility Ladder Drills: Perform various ladder drills for 15-20 minutes

WHY (Weekly Health Yeilds) : Why Time Under Tension is Key

By deliberately extending the time your muscles are under tension during each rep, you significantly increase the workout's difficulty. This added challenge forces your muscles to work harder, leading to increased muscle fiber recruitment and breakdown. It's this microscopic damage that, when repaired, results in muscle growth, or hypertrophy.

Moreover, prolonged tension demands greater energy expenditure, improving your muscular endurance. When you consistently apply this principle across all exercises, you're effectively sculpting your body by targeting both strength and stamina. The combined effect is a more efficient workout that delivers superior results in terms of muscle growth, strength, and overall performance.

The Role of Decreased Weight in Time Under Tension Training

While it might seem counterintuitive to reduce weight when aiming to build strength, decreasing weight is a strategic move in time under tension training. By lowering the load, we shift the focus from overpowering the weight to controlling the movement through a full range of motion. This deliberate slowdown enhances the time your muscles spend under tension, which is a primary stimulus for growth.

Remember, progressive overload is about continually challenging your muscles. While increasing weight is one method, it's not the only one. By manipulating variables like reps, sets, tempo, and rest periods, you can effectively overload your muscles and stimulate growth. Time under tension, coupled with decreased weight, provides a unique and effective way to achieve progressive overload.

Fuel Your ACFT Victory!

Ready to maximize your ACFT performance? Nutrition is key! Discover the science behind fueling your body before, during, and after the test. Learn what to eat to boost energy, endurance, and recovery.

From pre-workout power-ups to post-exercise replenishment, we've got you covered. Don't let hunger hold you back – optimize your nutrition for ACFT success!