Alternate assessment: 5,000 meter row
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- Опубликовано: 13 сен 2024
- The alternate assessment will include all ACFT events within the limits of the Soldier’s profile, and must include at a minimum: three-Repetition Maximum Deadlift, Sprint-Drag-Carry, one of the four aerobic events: two-mile run, 15,000 meter stationary bike, 5,000 meter row, or 1,000 meter swim
The time standard for each aerobic event is 25 minutes. Soldiers with permanent profiles must at a minimum achieve the GOLD level for the 3-Repetition Maximum Deadlift, the Sprint-Drag-Carry and the aerobic event. #ACFT #ArmyFit
For more information, visit www.army.mil/a....
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Please don't follow emulate his form... it's very inefficient and can cause injuries. Think legs-body-arms. Think push (with legs) not pull. I recommend channels like Training Tall, British Rowing, or Dark Horse Rowing for proper technique. Good luck, Soldiers!
What is with this theatrical music. I’m on a journey in the woodlands of some movie.
I’d love to see SGM of the Army complete these standards to show healthy people in for years can do this. At this point I don’t believe most healthy soldiers can complete the alternative events
The Hoff this is easy
I just rowed 5,000m in 16 minutes.
@Dustin Anderson I have read that others tried all and said this was the easiest of the 3, but with having to keep correct form is it is not easy for all on profile to do. We shall see what happens in the long run then
@@dustinanderson6457 wow, 50 second away from world record. I bet you can beat the WR if you work a bit harder.
Zhi Wu I totally just caught that typo. Haha I wish I could row that fast! Close in my prime... I used to compete with the best D1 crew sprints but not anymore
As an owner of the C2 erg let me make one observation. They should standardize the erg’s “drag factor (DF)” not just pick a damper setting. DF similar to a resistance setting but independent of the numbers on the damper. A C2 works by wind resistance. The amount of dust in the fan, condition of the shock cord and wear on the rollers will influence drag. The drag factor standardized the effort between any Concept 2 ergs regardless of condition. On mine a damper setting of 5=DF of 125. I can do the 5k in about 24 minutes. At a damper of 2=90DF I can do the 5k in 22 minutes. My pace was 30 SMP for the 5 setting and 34 SPM at 2.
Is that the results for a beginner?
I've tried three times, not in an ACFT setting, so warmed up but not worked out - my time has been about the same as that of the video, 23+ minutes. Not easy.
I think the weirdest part here for me is the fact that the resistance has to be set at "5" or "mid level between low and high". I never train with it at that level so for me it would definitely change my pacing which changes my breathing pattern because my stroke count will be higher.
The directions stated that it "should" be set at the midpoint. Would a Soldier be able to choose a different setting if they wanted? Setting it at 7 would probably make it easier to complete because you have more force. I practiced this at 10 and did it in about 21:30.
Setting the the rower to a higher level allows more air tip enter the fan creating more resistance. This intern creates more fatigue on the operator. Before rowing, you should find your drag factor, which should be between 120 and 140. This will tell you your optimal resistance level.
I agree with Chris Huffmire. You need to check the drag factor. On a clean new rower a damper setting of 10 is a drag factor of 200. On an older dirty rower that 10 might only be a drag factor of 100. Huge differences between rowers if you base your setting on where the lever is. Drag factor.
To view drag factor on the PM:
On the Main Menu, select More Options.
Select Display Drag Factor.
Begin rowing, skiing or riding. The PM will display the drag factor after a few seconds.
www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
That is not how you are supposed to use the Concept 2 rowing machine. The way this is demonstrated I fear you will create more people with back injuries.
What errors do you see? Looks fine to me. Not great technique mind you but adequate.
@@LikeToWatch77 It's not adequate, Jeremie is correct. Proper rowing technique is "Legs, Core, Arms - Arms, Core Legs." The legs extend first and should do roughly 80% of pulling. Once fully extended, the core is used doing roughly 10% more. Ensuring the core is tight throughout the entire pull will reduce back pain. The core only needs to extend your body back a few inches. Once you are leaning slightly back, you complete the pull with your arms for the last roughly 10% of the pull. As soon as your arms are in front of your chest, immediately release the arms forward. The core can now move your upper body slightly forward, and then the legs can bend bringing you back to the starting position.
@@jonparker935 - I'm used to rowing not watching others row so I didn't see the problem right away. I see now where he is starting his arm pull too soon. I tried it myself and while it is awkward and fatiguing I don't see where it puts excessive strain on the back.
No Peppercorn youre getting it OFF. YOURE GETTING IT OFF.
Any idea where to find the standard of finishing times to get a score other than a simple 60%. I understand it’s not the record event yet but it it’s going to be and I’m working with my Soldier athletes to find out how they achieve 90%
You can’t score higher than 60 pts on an alternate event. Gotta do the 2 mile run.
@@MarcusTheDarkness false, point scale is still being developed but even on the old APFT, your end time for biking would result in a point scale depending on how fast you completed it.
I could never find it but when inputting scores into DTMS it would automatically populate the test results.
18:00 - 23:30 maybe a good window on time. Hope this helps. When using the calculator, it gave me these parameters. 18:00 maybe a max 100% score.
The rowing technique is wrong in this video. Perhaps a new video with an experienced and/or a "rower" would help.
What technique errors do you see?
@@LikeToWatch77 he's mainly pulling with his back instead of pushing with his legs. The order should be, push with legs, lean back ~5°, pull arms into chest. Then reverse that when going back. He's losing efficiency and over taxing his low back.
Excuse me sir this is the ARMY we dont do anything correctly we do it the ARMY way. Hoouah
@@jacobperkins865 right, I guarantee 85% of the force has incorrect technique(s) in all events
I mean its an alternate event for leg injuries... so ya. He would be using his back instead of his legs.
Why does it say the row should be done after the Sprint Drag Carry? I thought the order was deadlift, power throw, push-up, Sprint drag carry, leg tuck then aerobic event?
That's bc for Soldiers on profile, the 3 mandatory event they must complete to pass is the MDL, SDC and one of the alternate events, in that order.
@@rattanabouakhasith8064 You have to complete all events that you are not profiled against completing. So it is strange that they suggest it has to be done after the SDC. This may simply be outdated.
Can I just do this instead of the run? 5k is not a joke, but this is a lot easier on the body then training for the run.
The alternate assessment events are for Soldiers on permanent profiles that prevent full participation in the 6-event test.
US Army TRADOC why does a grader have to time? If you set the rower to countdown from 5,000m the machine records the time to the hundredth of a second. Isn’t that more accurate than human error and a stop watch?
@@usarmytradoc Thanks for responding, but I'm well aware that I can't do the rower unless I get a permanent profile. It would be nice if we had options....
These time standards are crazy.
Sub 25min on a 5km row, 2 mile run and 1km swim is ridiculously easy. However on a 15km bike? Sub 25 is out of sync with the others by a long way
This event is not easy. They need to lower the meters to either 4500 or 4000. A Soldier with real back issues will fail this event or come very close to failing. I'm in shape, but have severe back problems - I finish around 24 minutes every time.
I would use this test as an accuse to get disability. If I were you. But if you don’t wanna go down that route you should do the swim.
@@JcLazy1 true, but honestly I don't need to. I've already submitted over 85 claims to the VA. They're going to have a hard time denying my disability for that amount of claims...which most to all have medical evidence attached.
@@thewiseone6049 don’t be greedy take what you can get. 10% 20%. If they offer me anything over $300 a month. I am good with that.
@@JcLazy1 true, I'm with you on that!
Just did it at 21:34, i spent some time changing the level. Resistance 6 i think was the best
You should actually base it off the erg’s drag factor, found in the information of the machine. That’s a more uniform measure, as the damper can be different from machine to machine.
I would rather run 2 miles than do the 5K Row 🤣
I rather swim.
The Army is just getting rid of the injured Soldiers. I hope the atleast med board and get some of the benefits then be chartered out for failing an ACFT.
so those that have 30 plus years and can still do our job are going to get kick on on a PT failure? How utterly sad. throw away good soldiers.....
As a soldier who currently does the wall for the apft, thos event is much better than the walk for my back and feet.
This event is low impact and easy to train for. Once you get proper technique, you can pass fairly easy with room push for very fast times.
paperwork my friend. alot of people dont hold onto it or they get those retard doctors who sign off saying theyre fit for duty or some other loophole that wasnt intended to happen
5:45 per mile target row pace.
So is mid range suppose to be? The resistance is from 1(Low)-10(High) techniqually 2-9 is the mid range.
What they are calling the "resistance" isn't really that at all. Concept 2 calls that the damper setting. Saying mid-range is basically meaningless. What you really need to check is the drag factor from the computer which Concept 2 calls the PM.
To view drag factor on the PM:
On the Main Menu, select More Options.
Select Display Drag Factor.
Begin rowing. The PM will display the drag factor after a few seconds.
When you talk about settings from 1 to 10 you are talking about the damper setting. Changing the damper setting from low to high increases the amount of air that comes into the fan unit. But rowing machines get dirty and when they get dirty you get less "resistance" at each damper setting. A clean new rower should have a drag factor of 90 or less at a damper setting of 1 and 200 or more at a damper setting of 10. The rowers at my local gym were so dirty that the highest drag factor I got at 10 was 107. I usually row at a drag factor of 115 to 125.
www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
@@LikeToWatch77 great explanation.
I would like to purchase the rower. Anyone know the brand and model?
concept 2
I own this rower, the Concept 2, which I bought off of craiglist a few years ago. Well worth the investment. I highly suggest picking up the rower used rather than new, as you can save a LOT of $$ (paid around $500 for mine). I use this and the Rogue Echo bike for cardio, and they work well!
This is a concept 2 in the video but our unit had a knock off brand
That form is awful!!!!!!!! This should be on US Army WTF!
Bro that’s not easy at all
No but not super hard either.
But then again, nothing is really hard in the Army. You just have to train for it...
@@MrJohnnyluna357 the army itself is easy 😂
Seriously would you rather do this or tne swim test ? I don’t think 21 mins to do 5000 meter is better then swimming.
I can swim 1km in under 17mins so that (25m SC)
Although I can row 5km sub 20 so either is fine
@@swimgood3873 I am getting out. So I can grow my beard and get lazy and fat. :)
@@JcLazy1 lol that is me
I rather row than the 2M running. I can easily do the 5k row under 25 mins
Dude what’s with the music
25min is a cruising time for 5000m , a fit 50 year old who has trained for it would get sub 23
They key word is "trained" and most soldiers are not trained on the proper mechanics of rowing. You can't just jump on the rower with no training and think you will pass it within the time frame.
You need 21! So unless you are in the guard and have a rower in your house you mite fail. Remember you are doing this after 5 other events.
@@JcLazy1 it says 25 in the video and description, 21 min would take some technical ability in which case the run would be bound to be easier. I assume troops would come out of basic training fitter than this minimum? I had a quick look at the other stuff, it would be a decent workout for anyone who does some functional fitness training but it seems more to be something to weed out anyone who has let themselves go rather then to demonstrate fitness excellency which is fine.
Sub 20**
@@swimgood3873 , its doable but only a minority of over 50 "gyms goers" could do a sub 2min/500m for 5K unless they made it a serious project.
The easiest of the alternate events
I’m the 100th comment 😊
No way this guy did 5k with form like that. That looks yucky
Bro they get rest 💀
Just like the run. Run is easy compared to the rower.
What the hell a political add prior to the video!
I am a 57 year old former Marine with an artificial knee Just try this out. This is ridiculously easy. Love my soldiers, my sailors, and especially my Marines that are out there. But this is going soft.
Is it hard to do 8min miles on a row machine?
No. Works out to 2:30 per 500m, which is fairly easy.
Sergeant Ellis train it a few times 8:00 min is very do-able. I row on average 7:30 2500m with little practice.
I did it consecutively for four days and came close to 30mins for 5000m they should increase the time or there will be a lot of failures.
I have done 5k around 6 times. My best is in the 19:38, but most of the time around 21 minutes. Like most things, the more you row it will get easier.
@@dustinanderson6457 7:30 on 2.5k is elite level rowing...
coxbox
I know her!!!
And?.......
Horrible form. This is how back injuries happen.