Training Steps To Maximize The Army Fitness Test (AFT) Score

Passing Standards
•     Minimum: 60 points per event
•      Fail any event = Fail the entire test
•     No averaging scores across events
Example:
Soldier scores: MDL 85, HRP 75, SDC 90, PLK 100, 2MR 55 → Fail (due to 2MR below 60).

Step 2: Set SMART Training Goals.

Use the SMART framework to stay on track.
• Specific: Achieve a clear improvement, such as 20 extra push-ups.
• Measurable: Track weekly reps, weight, and time.
• Achievable: Avoid goals that may cause injury.
• Relevant: Focus on each event that has a significant impact on your overall score.
• Time bound: Set a timeframe, such as “90 days to add 30 pounds to MDL.”
 
For Example:
Instead of saying “I want to get better at running,” aim for “I will crush running 2 miles in under 14 minutes within 8 weeks.’’

Step 3: Tailor Training For Each Event

A generic workout routine won’t maximize your performance across all events. Customize your training for each challenge.
Maximum deadlift (MDL)
• Practice deadlift twice a week with progressive overload.
• Add accessory lifts, such as Romanian deadlifts and barbell rows.
• Prioritize form to protect your back
Hand-Released Push-Ups (HRP)
• Practice with several push-ups, like incline, decline, and weighted.
• Add triceps dips and dumbbell bench presses to increase strength.
• Train using timed sets to simulate test situations.
Sprint Drag Carry (SDC)
• Increase explosive speed through interval sprints.
• Practice sled drags and lateral shuffles.
• Strengthen legs through lunges and step-ups.
Plank Hold (PLK):
• Perform daily planks, progressively increasing duration.
• Combine side planks and hollow holds to boost core strength.
• Keep your hips level and back straight.
Two Mile Run (2MR)
• Combine long runs with sprint intervals.
• Include hill runs to increase endurance.
• Track your pace with a timer or running app.

Step 4. Build Strength And Endurance Together

To perform well on the Army Fitness Test, you need both strength and endurance. You should prioritize incorporating weight training and cardio into your fitness routine. Strength training and cardiovascular activity should be the highlighted part of your training plan. Raw strength is the foundation of a high AFT score but does not make you run faster. Focus on compound lifts that target many muscle groups and mimic test movements. Many people fail the AFT because they concentrate on either strength or endurance, but not both. Although Strength improves lifting performance, it does not increase your running time. While endurance improves cardiovascular events, it cannot match raw power. So, work on both in your weekly schedule.

Training Recommendations:
• Focus on deadlifts using Romanian deadlifts, barbell squats, and trap bar lifts.
• Push-up exercises include bench press, incline dumbbell press, and triceps dips.
• Improve upper-back endurance with pull-ups, rows, and face pulls.
 
Progressive overload refers to gradually increasing weight or reps. This guarantees stable strength adaptation while avoiding overtraining.

Step 5. Develop Speed And Explosive Power

Events like sprint/drag/carry significantly depend on anaerobic endurance and explosive drills.
Effective drills include:
• HIIT sprints: (20 seconds all out, 40 seconds break), repeated.
• Plyometric: Box jumps, jump squats, and burpees ae the exercises.
• Resisted runs: Use sleds or resistance bands for resisted runs.
These drills target fast twitch muscle fibers, which are essential for rapid acceleration and short, intensive motions.

Step 6. Strengthen Core Stability

Your core is crucial to all AFT events. Strong core muscles improve posture, support lifts, and allow for longer plank holds.
Core workouts:
• Hold the front plank for increasing durations.
• Side plank provides lateral stability.
• Hanging leg improves your lower ab strength.
Include core training at the end of strength sessions. It helps your body to stay stable while fatigued, simulating test conditions.