Strategic AFT Test Day Tips – Peak Performance Without Overtraining

Strategic AFT Test Day Tips – Peak Performance Without Overtraining. The Army Fitness Test (AFT), implemented as the U.S. Army’s official test of record on June 1, 2025, replaced the Army Combat Fitness Test (ACFT) . The AFT consists of five events designed to measure muscular strength, power, anaerobic capacity, core endurance, and aerobic endurance:

1. 3-Repetition Maximum Deadlift (MDL)
2. Hand-Release Push-Up – Arm Extension (HRP)
3. Sprint-Drag-Carry (SDC)
4. Plank (PLK)
5. Two-Mile Run (2MR)

The test is scored out of 500 points (100 per event). Soldiers must score at least 60 points per event to pass as per new aft score standards; combat arms MOSs require higher minimums in some cases. The goal on test day is to achieve peak performance — your absolute best possible score — while arriving fresh, not fatigued from overtraining.

Strategic AFT Test Day Tips

This article provides evidence-based, component specific AFT field-tested strategies to peak perfectly for the AFT without digging yourself into an overtrained hole.

1. The 4–8 Week Pre-Peak Window: Train Hard, Then Train Smart

Do not keep grinding max-effort sessions in the final 3–4 weeks. Overtraining is the #1 reason soldiers underperform on test day.

• Weeks 8–4 out: Build your base. Train each AFT event 2–3× per week at 80–90% intensity. Include accessory work (RDLs, trap-bar deadlifts, farmer carries, sled work, tempo runs).
• Weeks 4–2 out: Shift to 90–95% intensity but reduce volume by 30–40%. Perform only 1 near-max session per lift/event per week. Example: Deadlift heavy on Monday, then only light technique work the rest of the week.
• Weeks 2–1 out: Full taper begins. Drop volume by 50–70%. No sessions above 85% effort. Focus on speed, technique, and feeling explosive.

Learn how to prepare for AFT in 8-12 weeks

Key Rule: If you are not noticeably stronger/faster than you were 8 weeks ago by Week 3 out, you trained too hard too late. Back off immediately.

2. The Final 10-Day Taper: The Secret to Adding 20–40 Points

The best AFT performances almost always come from soldiers who feel “too rested” going into the test.

• Day –10 to Day –7: Last semi-heavy session. Deadlift 3RM at ~90–92%, HRP 2-minute AMRAP at controlled pace, SDC full course at 95% effort, Plank max hold, 2MR at 85% effort. Volume = 60% normal.
• Day –6 to Day –4: Very light, short, fast sessions only (30–40 min max). Examples: – Deadlift: 3×3 at 70% with perfect form, explosive. – HRP: 3×8–10 perfect reps, slow eccentric + explosive push. – SDC: Shuttle sprints only (no sled/kettlebell). – Plank: 3×30–45 sec with perfect position. – Run: 4–6 × 200m strides at 90% with full recovery.
• Day –3: Complete rest or very light walk + mobility (20–30 min).
• Day –2: 15–20 minute “openers” session (highly recommended): – Deadlift: 3×3 building to ~80% (feels light and fast). – HRP: 2×8–10 perfect reps. – SDC: 1 single sprint + 1 single drag only. – Plank: 1×45 sec. – Run: 4 × 100m strides. Leave the gym feeling like you could do double the work.
• Day –1: Complete rest. No PT. Walk if you want, but nothing that causes muscle soreness.

3. Nutrition & Supplementation for Peak Day

Carb load intelligently — do not force-feed pasta if you’re not used to it.

• Day –7 to Day –3: Normal diet, slightly higher carbs (~6–7g/kg bodyweight).
• Day –2: Increase carbs to 8–10g/kg. Reduce fiber/fat slightly to avoid GI distress.
• Day –1: 10–12g/kg carbs, moderate protein, low fat/fiber. Example for 80kg soldier: 800–960g carbs (rice, potatoes, oats, bagels, honey, sports drinks).
• Night before: Eat normal dinner by 1900. Optional small carb snack (rice cakes + jam) at 2100.
• Morning of test (assuming 0600 start): – Wake 3 hours before. Meal: 1.5–2g/kg carbs, moderate protein, low fat/fiber (e.g., bagel + jam + banana + sports drink or oatmeal + honey + protein shake). – 60–90 min pre-test: 30–60g fast carbs (gel, Pop-Tart, rice cakes).

Caffeine: 3–6mg/kg 60 minutes before (200–400mg for most). If you don’t normally use it, do NOT start now.

Beetroot juice (for 2MR): 500ml high-nitrate beet juice (Beet It Sport or similar) 2.5–3 hours before shows ~1–3% performance increase in studies.

Creatine: If you’ve been loading 5g/day for the last 8+ weeks, continue. Do not start in the final week.

4. Sleep & Recovery Optimization

Sleep is the highest-ROI performance enhancer.

• Prioritize 8–9 hours every night in the final 14 days.
• Final 3 nights: Aim for 9+ hours. Use magnesium glycinate, tart cherry juice, or ZMA if they help you.
• No alcohol 10 days out. None.

5. Test-Day Execution Strategy (Official AFT Order)

Events are performed in this order with ~10–20 min rest between (varies by unit).

Event 1: 3RM Deadlift (MDL)

• Warm-up thoroughly but conservatively: 5×60%, 5×70%, 3×80%, 2×85%, 1×90%, then opener attempts.
• Choose attempts wisely: Conservative example (target 340 lbs = 100 pts): 300 → 320 → 340 Aggressive (target 360+): 320 → 350 → 360+
• Lock in brace before every rep. Reset each rep (conventional or sumo allowed).

Learn how to master deadlift for AFT test

Event 2: Hand-Release Push-Up – Arm Extension (HRP)

• Pacing is everything. Goal: 0–2 reps in reserve at 1:50.
• Best cadence: 28–32 reps in first minute, then steady 1 rep every 3–4 seconds.
• Technique hack: At bottom, push hands forward 4–6 inches on floor before pressing — this reduces tension and allows more reps.
• Breathe: Exhale on way down, inhale at bottom, sharp exhale on press.

Learn how to train for Push Ups

Event 3: Sprint-Drag-Carry (SDC)

• Most underrated event. A 5-second improvement = ~15–20 points.
• Practice transitions in taper — they matter more than raw speed.
• Sprint: Explode out, stay low first 5m.
• Drag: Face backward, wide stance, drive with legs.
• Carry: Two 40–45 lb kettlebells — grip high, elbows tight to body, short steps.
• Lateral: Stay low, powerful crossovers.
• Final sprint: Empty the tank.

Learn how to train for SDC in AFT

Event 4: Plank (PLK)

• By now legs are trashed from SDC. This is where mental toughness wins.
• Set up perfectly: Elbows under eyes, neutral spine, squeeze glutes hard (reduces lower back strain).
• Breathing: Slow nasal breaths. Do not hold breath.
• Mental cue: “Relax into the position” — tension kills duration.
• Goal: Hold 10–20 seconds past when you want to quit.

Learn how to train for AFT planks

Event 5: Two-Mile Run (2MR)

• The decider for 500+ scores.
• Best strategy: Negative split. – First 800m: 5–8 seconds slower than goal pace (feels too easy). – Mile 1–1.5: Settle into goal pace. – Last 800m: Progressive surge.
• Example for 12:00 goal (6:00 pace): Run first lap ~1:32–1:33, finish strong.
• If legs are dead from SDC, use shorter, quicker strides rather than overstriding.

Learn how to train for 2MR test in AFT

6. Mental Preparation & Execution

• Visualize the entire test the night before and morning of — every event, perfect execution.
• Use a mantra for plank/run: “Smooth is fast,” “Relax and breathe,” “This is what I trained for.”
• Between events: Stay warm, sip carbs/electrolytes, light dynamic stretching only. No static stretching kills power.

Make sure to track your training scores with AFT calculator.

7. Common Mistakes That Cost 30–80 Points

• Training heavy in final 10 days → dead legs on test day.
• Poor carbohydrate loading → bonk on 2MR.
• Rushing deadlift attempts → miss weight.
• Pacing HRP too fast in first 45 seconds → die at 1:30.
• Treating SDC like just another PT event → slow transitions.
• Holding breath during plank → early failure.

Final Word

The soldiers who score 480–500+ on the AFT are almost never the ones who trained the hardest in the final month. They are the ones who trained the smartest — building a big base early, then backing off dramatically so they arrive on test day light, explosive, and mentally fresh.

Rest is not weakness. Tapering is not laziness. Peaking is a skill — master it, and the AFT becomes easy.