AFT Through an H2F (Holistic Health & Fitness) Lens
AFT Through an H2F (Holistic Health & Fitness) Lens – Assessing Combat Readiness officially the Army Fitness Test (AFT) in most documentation—isn’t just a five-event hurdle. It’s a real-time diagnostic of total human performance under the Army’s Holistic Health and Fitness (H2F) framework. H2F is built on five interdependent domains: Physical, Mental, Spiritual, Sleep, and Nutritional. Each AFT event stresses one or more of these domains, and your score profile reveals exactly where readiness is compromised.
This isn’t theory. This is a deployable assessment system used by H2F Performance Teams at FORSCOM posts. Below is the full playbook: event-by-event H2F mapping, failure pattern recognition, root-cause diagnostics, and a 90-day corrective action blueprint with measurable KPIs.
The H2F Pentagram: A Visual Diagnostic Tool
Imagine your AFT scores plotted on a five-point radar chart. A perfectly balanced soldier hits 100 in every event—500+ total—forming a clean pentagon. Most soldiers show jagged edges: a 95 Deadlift but a 52 Plank, a 78 Two-Mile Run but a 41 SDC. Those spikes and valleys are H2F domain failures, not just “bad days”.
| H2F Domain | Primary AFT Stressors | Secondary Stressors | Red-Flag Threshold (Age 17–21) |
|---|---|---|---|
| Physical | 3RM DL, SPT, HRPU | SDC (sprint/carry) | DL < 200 lb (M) / 140 lb (F), HRPU < 20/10 |
| Mental | SDC, 2MR | PLK (under fatigue) | SDC > 2:10, 2MR positive split > 70 sec |
| Spiritual | PLK | SDC (drag phase) | PLK < 1:30 despite strong core |
| Sleep | All events (fatigue overlay) | HRPU (late reps), 2MR (mile 2 fade) | ≥2 events drop 15+ pts vs. PR |
| Nutritional | SPT, HRPU, 2MR | DL (recovery between attempts) | HRPU < 15 (M) despite push strength |
Pro Tool: Use the official H2F Radar Chart Excel template (FM 7-22, Appendix D). Input raw scores → auto-generates domain imbalance index.
Event-by-Event H2F Deep Dive
1. 3RM Deadlift → Physical (80%) + Nutritional (15%) + Sleep (5%)
What It Measures
- Absolute posterior chain strength
- Connective tissue resilience
- Neuromuscular efficiency under load
Common Failure Patterns
| Pattern | Likely Root Cause | Diagnostic Test |
|---|---|---|
| Stalls at 60–70% 1RM | Poor strength base | 5RM trap-bar DL < bodyweight |
| Back rounds at lockout | Core weakness / mobility | FMS score < 14 |
| Grip fails before hips | Forearm endurance | Farmer hold < 60 sec @ bodyweight |
H2F Corrective Stack (4 Weeks)
| Week | Focus | Prescription |
|---|---|---|
| 1–2 | Technique + Volume | 4×6 @ 60–65% (paused 1″ off floor) |
| 3–4 | Strength | 5/3/1 wave + 3×10 Romanian DL |
| Nutrition | +30 g protein post-workout, creatine 5 g/day | |
| Sleep | 7.5 hr minimum (track with wearable) |
Learn How to Train for AFT Deadlift Test?
2. Hand-Release Push-Ups (HRPU) → Physical (60%) + Sleep (30%) + Nutritional (10%)
What It Measures
- Upper-body pushing endurance
- Scapular control
- Lactate tolerance
Failure Pattern: “2-Minute Collapse”
- Reps 1–10: crisp
- Reps 20+: elbows flare, hips sag, face plants
Root Causes
| Cause | Screen | Fix |
|---|---|---|
| Sleep debt | < 6.5 hr avg | 9 hr mandate + 30 min wind-down |
| Glycogen depletion | < 4 g carbs/kg | Carb reload 48 hr pre-test |
| Scapular dyskinesis | Shoulder CARs < full ROM | Y-T-W-L circuit daily |
Training Progression
Week 1: EMOM 10 min → 5 HRPU
Week 2: EMOM 12 min → 6 HRPU
Week 3: 3× max reps (rest 3 min)
Week 4: Mock 2-min test
3. Sprint-Drag-Carry (SDC) → Mental (50%) + Physical (45%) + Spiritual (5%)
What It Measures
- Anaerobic power + lactic acid buffering
- Task prioritization under duress
- Refusal to quit
Failure Pattern: “The Walk of Shame”
- Sprint: strong
- Drag: shuffles
- Carry: drops kettlebells at 15 m
H2F Diagnostic Questions
- “On a 1–10, how much did you want to quit during the drag?”
- “Did you rehearse the sequence mentally?”
- “When was your last full recovery day?”
Corrective Protocol
| Component | Drill | Frequency |
|---|---|---|
| Physical | 5-10-15-20-25 m shuttle pyramid | 2x/week |
| Mental | SDC visualization (eyes closed, 2 min) | Daily |
| Spiritual | Partner accountability: “No walking” pact | Every session |
4. Plank (PLK) → Spiritual (60%) + Mental (30%) + Physical (10%)
What It Measures
- Core endurance under isometric load
- Ability to suffer silently
- Discipline when no one is watching
Failure Pattern: “The Silent Quit”
- Hips sag at 0:45 despite visible abs
- Breathing turns chaotic
H2F Insight
“The plank doesn’t test your abs. It tests your why.” — H2F Master Trainer, Ft. Liberty
Spiritual Intervention
- Daily Reflection Prompt (60 sec): “Who am I holding this plank for?”
- Accountability Log:
- Partner texts max time daily
- Graph progress on barracks wall
Physical Progression
Week 1: 3×30 sec RKC plank (max tension)
Week 2: 3×45 sec
Week 3: 3×60 sec + 10 sec side plank/side
Week 4: 1× max effort (target 2:30+)
5. Two-Mile Run (2MR) → Sleep (40%) + Nutritional (30%) + Mental (20%) + Physical (10%)
What It Measures
- Aerobic base
- Pacing intelligence
- Mental stamina in mile 2
Failure Pattern: “The Death March”
- Mile 1: 7:30
- Mile 2: 9:30
- Final 400 m: walk/jog
H2F Diagnostic
| Metric | Threshold | Fix |
|---|---|---|
| Sleep avg | < 7 hr | 8 hr mandate + no screens post-2100 |
| Carb intake | < 5 g/kg | 150 g reload 24–48 hr pre |
| HRV (morning) | < 50 ms | Deload week if trending down |
Training Block (8 Weeks)
| Week | Session |
|---|---|
| 1–2 | 6×400 m @ goal pace + 90 sec rest |
| 3–4 | 4×800 m @ goal –5 sec |
| 5–6 | 3×1 mi @ goal pace |
| 7 | 2 mi tempo @ goal + 10 sec |
| 8 | TEST |
Leader’s 3-Step H2F Assessment Protocol
Step 1: Score → Domain Map (Post-Test, 5 min)
- Enter raw scores into H2F app or Excel
- Generate radar chart
- Highlight domains < 60 pts
Step 2: 1-on-1 Domain Deep-Dive (15 min)
| Domain | Screening Questions |
|---|---|
| Physical | “Any pain > 3/10 in last 14 days?” |
| Mental | “Rate confidence 1–10 on SDC start line.” |
| Spiritual | “What’s your one-sentence ‘why’?” |
| Sleep | “Bedtime/wake-up last 7 days?” |
| Nutritional | “List protein sources from yesterday.” |
Step 3: 90-Day Corrective Action Plan (CAP)
| Domain | KPI | Intervention | Re-Test |
|---|---|---|---|
| Sleep | 7.5 hr avg | 2200 lights-out, Oura tracking | Week 8 |
| Nutrition | 1 g protein/lb | Meal prep Sundays | Week 6 |
| Mental | SDC < 1:50 | Weekly race vs. battle buddy | Week 10 |
H2F-Optimized 4-Week Microcycle (Post-AFT Reset)
| Day | H2F Domain | Sample Session |
|---|---|---|
| Mon | Physical | DL 5×5 @ 75%, HRPU 5×10, hip mobility |
| Tue | Mental | SDC 4 rounds, 400 m @ 90%, breath work |
| Wed | Sleep | Yoga flow + 10 hr sleep mandate |
| Thu | Nutritional | Squad meal prep (chicken, rice, broccoli) |
| Fri | Spiritual | 3-mile ruck + purpose huddle |
| Sat | Integrated | Full mock AFT + domain audit |
| Sun | Recovery | Off + sleep bank + reflection journal |
The Bottom Line: From Score to Soldier
The AFT isn’t the finish line—it’s the starting gun for H2F optimization.
- Score low? → Diagnose the domain, not the event.
- Score high? → Stress-test it under sleep deprivation or caloric deficit.
- Score 500+ consistently? → You’re not just fit. You’re combat lethal.
“Readiness is not a score. It’s a state—and H2F is the operating system.” — COL Jonathan Bodine, H2F Director
Print this. Laminate it. Live it. Also don’t forget to track your scores with AFT Score Calculator. Your next AFT isn’t a test—it’s a readiness report.
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