🎯 Your Complete AFT Training Strategy
The Army Fitness Test (AFT) demands a comprehensive approach to fitness that goes beyond traditional gym workouts. This guide provides evidence-based training methods, progressive programs, and insider tips to help you excel on all five AFT events.
Whether you're preparing for your first AFT or looking to improve your score, this training guide will help you build the functional strength, endurance, and power needed for peak performance.
📋 Training Program Overview
Our AFT training methodology is built on three core principles: progressive overload, functional movement patterns, and event-specific preparation.
Phase 1: Foundation
Weeks 1-4: Build base fitness, movement quality, and establish training habits
Phase 2: Development
Weeks 5-8: Increase intensity, add AFT-specific movements, build work capacity
Phase 3: Optimization
Weeks 9-12: Peak performance training, event practice, and fine-tuning
Phase 4: Competition
Week 13+: Taper, maintain fitness, and execute on test day
Training Focus
The MDL tests total-body strength with emphasis on posterior chain power. Success requires progressive strength development and perfect technique.
Primary Training Movements
- Hex Bar Deadlifts: Practice with the exact equipment used in testing
- Conventional Deadlifts: Build raw pulling strength
- Romanian Deadlifts: Develop hip hinge pattern and hamstring strength
- Rack Pulls: Overload the lockout portion of the lift
Sample Weekly Protocol
- Monday: Heavy Hex Bar Deadlifts - 5 sets × 3 reps @ 85-95%
- Wednesday: Romanian Deadlifts - 4 sets × 6-8 reps
- Friday: Speed Deadlifts - 6 sets × 3 reps @ 70% (focus on bar speed)
Accessory Exercises
- Glute bridges and hip thrusts for glute activation
- Single-leg RDLs for unilateral strength
- Farmer's walks for grip strength
- Planks and dead bugs for core stability
💡 Pro Tips
- Practice with the hex bar specifically - it feels different than a barbell
- Focus on leg drive and keeping the bar close to your body
- Train your grip strength separately - it's often the limiting factor
- Use proper warm-up progression to prevent injury
Training Focus
HRP demands muscular endurance and efficient movement patterns. The hand-release component requires complete chest contact and full arm extension.
Primary Training Movements
- Hand-Release Push-ups: Practice the exact test movement
- Standard Push-ups: Build foundational strength
- Chest-to-Floor Push-ups: Emphasize full range of motion
- Push-up Holds: Build isometric strength in difficult positions
Progressive Training Plan
Week 1-2: 4 sets × max reps (rest 90 seconds)
Week 3-4: 5 sets × max reps (rest 75 seconds)
Week 5-6: 6 sets × max reps (rest 60 seconds)
Week 7-8: Pyramid sets + timed intervals
Accessory Exercises
- Incline push-ups for strength building
- Decline push-ups for increased difficulty
- Diamond push-ups for tricep emphasis
- Tricep dips and overhead press for supporting muscles
💡 Pro Tips
- Practice the hand-release movement until it's automatic
- Maintain rigid body position throughout the movement
- Develop a sustainable rhythm - don't start too fast
- Train your core separately to maintain form under fatigue
Training Focus
SDC tests anaerobic power, agility, and functional strength. This multi-modal event requires specific practice and high-intensity conditioning.
Event Breakdown
- Sprint: 50m maximum effort run
- Drag: 50m sled drag (90 lbs) backward
- Lateral: 50m lateral shuffle
- Carry: 50m kettlebell carry (2×40 lbs)
- Sprint: 50m final sprint
Weekly Training Template
Monday: Full SDC practice (2-3 attempts with full rest)
Wednesday: Individual event practice + conditioning
Friday: Power development + sprint technique
Specific Training Drills
- Sled drags: Practice backward drag technique
- Lateral shuffles: Focus on low position and quick feet
- Farmer's walks: Build grip strength and core stability
- Sprint intervals: Develop acceleration and top speed
💡 Pro Tips
- Practice transitions between events to minimize time loss
- Stay low during lateral shuffles to maintain speed
- Use proper sled drag form - lean back and drive with legs
- Train grip strength specifically for the kettlebell carry
Training Focus
The plank tests core endurance and stability. Success requires building both strength and the mental toughness to hold perfect position under fatigue.
Primary Training Movements
- Standard Plank: Practice the exact test position
- Plank Variations: Side planks, single-arm planks
- Dead Bugs: Anti-extension core strength
- Pallof Press: Anti-rotation stability
Progressive Plank Program
Week 1: 3 sets × 30-60 seconds
Week 2: 3 sets × 45-75 seconds
Week 3: 3 sets × 60-90 seconds
Week 4: 2 sets × max hold + 1 set × 90 seconds
Supporting Exercises
- Hollow body holds for anterior core strength
- Bird dog exercises for stability
- Mountain climbers for dynamic core work
- Breathing exercises for mental endurance
💡 Pro Tips
- Master proper form before extending time
- Breathe steadily - don't hold your breath
- Engage your glutes to maintain hip position
- Practice mental strategies for pushing through fatigue
Training Focus
The 2MR tests cardiovascular endurance and mental toughness. Effective training balances aerobic base building with speed development.
Training Phases
- Base Building: Easy runs, long slow distance
- Speed Development: Intervals, tempo runs
- Race Preparation: Practice race pace, tapering
Weekly Running Schedule
Monday: Easy run 3-4 miles (conversational pace)
Tuesday: Interval training (400m-800m repeats)
Thursday: Tempo run 2-3 miles (comfortably hard)
Saturday: Long run 4-6 miles (easy pace)
Key Workout Types
- Intervals: 6×400m at faster than race pace
- Tempo Runs: 20-30 minutes at threshold pace
- Fartlek: Unstructured speed play during runs
- Time Trials: Practice 2-mile tests monthly
💡 Pro Tips
- Build your weekly mileage gradually (10% rule)
- Practice race pacing with GPS watch or track
- Include hill training for strength and power
- Focus on consistent effort rather than perfect splits
Related Resources
AFT Calculator
Test your current fitness level and track progress with our calculator
Official Standards
View scoring requirements and standards by age group and gender
Complete Score Tables
Detailed scoring tables for all events and age groups
AFT vs ACFT Changes
Understand what changed in 2025 and adapt your training
Training FAQ
Get answers to common training and preparation questions
Training Support
Get help with training questions or report issues
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