How to Prepare for the AFT in 8–12 Weeks – Training Plans
How to Prepare for the AFT in 8–12 Weeks – The Army Fitness Test (AFT)—soon to be renamed the Army Combat Fitness Test (ACFT) in some contexts—marks a shift from push-ups and sit-ups to a multi-event gauntlet that demands strength, power, endurance, and grit. Six events: 3-Repetition Maximum Deadlift (3RM DL), Standing Power Throw (SPT), Hand-Release Push-Ups (HRPU), Sprint-Drag-Carry (SDC), Plank (PLK), and Two-Mile Run (2MR). Passing is table stakes; excelling is the goal.
You have 8–12 weeks. That’s enough to move the needle if you train smart, eat enough, and sleep like it’s your job. Below are two phased plans—one for 8 weeks, one for 12—plus event-specific drills, scaling tips for beginners, and a no-BS nutrition primer. Pick the timeline that matches your start date, follow the progression, and test yourself every four weeks.
The Events & Minimum Standards (Male/Female, Age 17–21)
| Event | Moderate (100 pts) | Heavy (100 pts) |
|---|---|---|
| 3RM DL | 340 lb / 210 lb | 340 lb / 210 lb |
| SPT | 8.5 m / 5.5 m | 10 m / 6.5 m |
| HRPU | 30 / 20 | 40 / 30 |
| SDC | 1:50 / 2:00 | 1:40 / 1:50 |
| PLK | 2:09 / 2:09 | 2:30 / 2:30 |
| 2MR | 18:00 / 21:00 | 16:00 / 19:00 |
Core Principles (Applies to Both Plans)
- Frequency: 5–6 days/week. Never two consecutive strength days without a full recovery day.
- Progression: Add 5–10 lb to lifts, 0.5 m to throws, 1–2 reps to HRPU, or shave 1–2 sec off SDC laps every microcycle.
- Recovery: 7–9 hr sleep, 1–2 g protein/kg bodyweight, 5–7 g carbs/kg on training days.
- Equipment: Barbell, plates, med ball (10 lb men / 8 lb women), sled or substitute drag, cones, stopwatch.
8-Week Plan (Aggressive – For Those Starting 50–70% of Standards)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1–2 | DL + SPT | SDC + HRPU | 2MR tempo | Full rest or active recovery | DL + PLK | Mock ACFT (50% effort) | Off |
| 3–4 | DL + HRPU | SPT + SDC | Interval run (8×200 m) | Full rest | PLK + 2MR | Mock ACFT (75% effort) | Off |
| 5–6 | Heavy DL triples | Power SPT | SDC ladders | Full rest | Max HRPU + PLK | Mock ACFT (90% effort) | Off |
| 7–8 | Taper: 2 light sessions | Final mock | Rest | Rest | Rest | TEST DAY | Celebrate |
Event Drills (rotate daily)
- DL: 5×3 @ 70–80% → 3×3 @ 85% → 3×1 @ 90–95%
- SPT: 6×3 throws, focus on hip snap; use PVC pipe for form.
- HRPU: EMOM 10 min: 5–8 reps; deficit if >40.
- SDC: 5 rounds, rest 2 min; substitute farmer carries + shuttle if no sled.
- PLK: 3× max hold, rest 90 sec; side planks for obliques.
- 2MR: Week 1: 6×400 m @ goal pace + 90 sec rest; Week 7: 3 mi steady.
Related: Best Workouts for AFT Test Training
12-Week Plan (Gradual – For Beginners or <50% Baseline)
| Phase | Focus | Sample Week (Mon–Sat) |
|---|---|---|
| 1–4 Foundation | Technique + volume | DL 4×5 @ 60%, SPT 5×3, HRPU 3×AMRAP-2, SDC 3 rounds, PLK 3×60 sec, 2MR easy 25 min |
| 5–8 Strength/Power | Load & speed | DL 5/3/1 waves, SPT 6×3 @ 80% ball, HRPU pyramid 5-10-15, SDC 5 rounds, PLK 3×90 sec, 2MR 6×800 m |
| 9–11 Peak | Intensity | DL 3×2 @ 90%, SPT max distance, HRPU 2 min test, SDC race pace, PLK 1× max, 2MR 4×1 mi @ goal |
| 12 Taper | Sharpen | 2 light days, 1 mock (95%), rest |
Event-Specific Hacks
1. Deadlift
- Warm-up: Hip hinge drills + light RDL 3×8.
- Grip: Mixed grip only on work sets; use straps if allowed in training.
- Scaling: Trap-bar if lower back flares.
Learn how to master deadlift test?
2. Standing Power Throw
- Cue: “Throw the ball like you’re mad at the ground behind you.”
- Drill: Overhead med-ball slams 3×10 for triple extension.
3. Hand-Release Push-Ups
- Fix sinking hips: Banded hip thrust 3×15 pre-workout.
- Volume: Grease the groove—10 reps every hour.
Mastering Pushups Test with Arm Extension Guide
4. Sprint-Drag-Carry
- Sled substitute: 45 lb plate drag on grass + 20 m farmer carry (2×50 lb DB).
- Pacing: Sprint & carry all-out; drag controlled.
You can learn about how to train for Sprint Drag Carry (SDC) Test.
5. Plank
- Progress: RKC plank (max tension) 4×20 sec → full plank.
- Fail-safe: If <1:30, start with 3×30 sec and add 5 sec daily.
6. Two-Mile Run
- Beginner: Run/walk 1 min / 1 min → continuous.
- Advanced: 800 m repeats at 5 sec faster than goal pace.Nutrition & Recovery in 60 Seconds
- Daily protein: 0.8–1 g/lb (eggs, chicken, whey, lentils).
- Carbs: Rice, oats, potatoes—match training volume.
- Hydration: 0.5–1 oz water per lb bodyweight.
- Sleep: Blackout curtains, no screens 1 hr pre-bed.
- Supplements (optional): Creatine 5 g/day, vitamin D if <30 min sun.
Check out more detailed Guide on Two Mile Run Test.
Common Pitfalls & Fixes
| Pitfall | Fix |
|---|---|
| Skipping warm-ups | 5 min jump rope + dynamic hips/shoulders |
| Overtraining grip | Farmer walks only 2×/week |
| Neglecting mobility | Cat-cow + thoracic rotations daily |
| Testing fatigued | 48–72 hr rest before mock ACFT |
Final Checklist (Day Before Test)
- Gear packed (lifting belt optional, gloves banned).
- Carbs loaded (extra rice/pasta 2 days out).
- Sleep 9 hr.
- Light 10-min jog + 5 deadlifts @ 50% night before.
Walk in knowing the work is done. Execute one event at a time. When the grader yells “Go,” the plan disappears—only muscle memory remains.
Don’t forget to track your progress with this AFT Score Calculator.
Now lace up. Eight weeks from today, you’ll either thank yourself or wish you’d started sooner.
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