Best Workouts for AFT Test Training (Deadlift, Push-ups, SDC, Plank, Run)

The Army Fitness Test (AFT), fully implemented in 2025 as the streamlined successor to the Army Combat Fitness Test (ACFT), is designed to assess soldiers’ physical readiness for the demands of modern combat. Comprising five events—three-repetition maximum deadlift (MDL), hand-release push-ups (HRP), sprint-drag-carry (SDC), plank (PLK), and two-mile run (2MR)—the AFT evaluates strength, muscular endurance, anaerobic capacity, core stability, and aerobic fitness. Each event is scored out of 100, with a perfect score of 500, and is tailored to reflect real-world tasks like lifting heavy gear, pushing through obstacles, or sustaining long movements under fatigue. The AFT’s shift from the ACFT, notably dropping the standing power throw, emphasizes practical, injury-reducing exercises while maintaining AFT scoring standards.

Best Workouts for AFT Test Training (Deadlift, Push-ups, SDC, Plank, Run)

To excel, soldiers, recruits, or civilians preparing for the AFT must go beyond practicing the events themselves. Targeted workouts that build specific muscle groups, refine technique, and enhance energy systems are critical. This article integrates insights from official Army training resources, expert fitness programs, and the provided reference to deliver a detailed, human-crafted guide to the best workouts for each event. We’ll include exercise descriptions, execution tips, progression strategies, and field-expedient alternatives for limited equipment scenarios. Consistency, proper form, and recovery—via drills like overhead arm pulls, thigh stretches, or rear lunges—are essential to avoid injury and maximize gains. Let’s break down how to master each event.

Before moving ahead, make sure to track your progress with AFT calculator.

1. Three-Repetition Maximum Deadlift (MDL): Building Explosive Lower-Body Strength

The MDL requires lifting a hex bar (trap bar) loaded with up to 340 pounds for three consecutive repetitions, simulating tasks like hoisting ammunition crates or evacuating a casualty. It primarily targets the hamstrings, glutes, quads, and lower back, with secondary demands on the core and grip strength. Proper form—maintaining a neutral spine and bracing the core—is critical to avoid injury and maximize performance.

Train the deadlift 1-2 times per week, allowing 48-72 hours of recovery between sessions, and focus on progressive overload by gradually increasing weight. Combine compound lifts with accessory movements to strengthen supporting muscles.

Top Workouts and How to Perform Them

• Trap Bar Deadlift Progression: The most direct preparation for the MDL. Stand inside the hex bar, feet shoulder-width apart, grip the handles, brace your core, and drive through your heels to lift, keeping your back straight. Lower the bar with control. Perform 1 heavy set of 3-5 reps at 85-90% of your one-rep max (1RM), followed by 2-3 backoff sets of 5-8 reps at 70-80% of max. Tip: Record your lifts to check for form errors like back rounding or jerking the bar, which can lead to disqualification or injury.
• Conventional Deadlifts: Use a standard barbell to build overall posterior chain strength. Keep the bar close to your shins, hinge at the hips, and lift with a neutral spine. Do 3-4 sets of 3-6 reps at moderate to heavy loads. Benefits: Enhances raw strength and transfers well to the hex bar.
• Deficit Romanian Deadlifts (RDLs): Stand on a 2-4 inch platform to increase range of motion, emphasizing hamstrings and glutes. Hold a barbell or kettlebells, hinge at the hips with a slight knee bend, lower until a stretch is felt, then return explosively. Perform 4 sets of 8-10 reps at moderate weight. Benefits: Improves the initial pull phase, critical for heavy lifts.
• Front Squats: Hold a barbell across your shoulders, keep elbows high, and squat to parallel or below. Do 3-4 sets of 6-8 reps. Benefits: Strengthens quads and core stability, supporting the deadlift’s upright posture.
• Farmer’s Carries: Walk 20-30 meters holding heavy dumbbells or kettlebells (40-60 pounds per hand). Perform 3-4 sets. Benefits: Builds grip strength and postural endurance, preventing hand fatigue during the MDL.
• Field-Expedient Alternatives: If gym access is limited, try heavy tire flips (4-6 reps, flipping end-over-end) or vehicle pushes (push a car in neutral for 20-30 meters). No equipment? Perform glute bridges: Lie on your back, feet flat, lift hips high, and hold for 3-5 seconds per rep (3 sets of 10-15). Benefits: Mimics the hip drive and posterior chain engagement.

Progression Tips: Beginners should start with bodyweight or light loads, adding 5-10 pounds weekly as form improves. Incorporate grip-focused exercises like farmer’s carries or dead hangs to ensure hand strength doesn’t limit performance. Army training guides recommend complementary drills like alternate staggered squat jumps to boost explosive power. Test your 1RM every 4-6 weeks to track progress, and use recovery drills like rear lunges to maintain mobility.

Detailed Guide: How to Master AFT Deadlift Test – Army Fitness Test Guide

2. Hand-Release Push-Ups (HRP): Boosting Upper-Body Endurance

The HRP challenges you to perform as many reps as possible in two minutes—up to 53 for max points—starting in a plank, lowering your chest to the ground, briefly lifting your hands, then pushing back up. This tests chest, shoulder, tricep, and core endurance, with an emphasis on shoulder stability to prevent strain.

Train 2-3 times weekly, blending high-rep endurance sets with strength-building variations. Focus on full range of motion, as partial reps won’t count, and incorporate timed sets to simulate test conditions.

Top Workouts and How to Perform Them

• Hand-Release Push-Up Progression: Practice the exact movement: From a plank, lower your chest to the ground, lift hands briefly (palms up), place them back, and push up. Perform 4 sets to failure with 60-90 seconds rest, or time a 2-minute max-effort set weekly. Variation: Add a 2-second pause at the bottom to increase time under tension.
• Weighted Push-Ups: Place a weight plate (10-50 pounds) on your upper back or wear a weighted vest. Do 3 sets of 8-12 reps with controlled tempo. Benefits: Builds pressing strength, making unweighted reps easier. Tip: Use a partner to secure the plate if it slips.
• Incline/Decline Push-Ups: Elevate hands (incline) or feet (decline) to target different angles of the chest and shoulders. Perform 3 sets of 12-15 reps each way. Benefits: Enhances endurance across the full range of motion.
• CLX Shoulder Push-Up (with Resistance Band): Loop a resistance band across your upper back, holding the ends. Perform push-ups, bending elbows to 90 degrees. Advanced variation: Add a side plank with arm extension after each rep. Do 3 sets of 10-15 reps. Benefits: Adds progressive resistance, targeting chest and stabilizers.
• Eight-Count T Push-Up: A dynamic Army drill—lower, release hands, push up, rotate to a T-position (one arm extended), return, and repeat on the other side. Perform 3 sets of 8-10 reps per side. Benefits: Builds endurance and rotational core strength without equipment.
• Shoulder Stability Work: Incorporate lateral raises (3 sets of 12 with light dumbbells) or band pull-aparts (3 sets of 15) to strengthen deltoids and prevent shoulder fatigue.

Progression Tips: Beginners can start with knee push-ups or elevated hands to build capacity. Army guides suggest supine chest presses (lie on back, press weights up, 3 sets of 8-12) as accessory work. Practice under time constraints to mimic the test’s 2-minute window, and include shoulder mobility drills like “I-Y-T” raises to prevent imbalances. Avoid overtraining by spacing sessions 48 hours apart.

Detailed Guide: Mastering AFT Push Ups with Arm Extension for the Army Fitness Test

3. Sprint-Drag-Carry (SDC): Enhancing Speed, Agility, and Power

The SDC is a timed, five-segment shuttle (5×50 meters): sprint, backward sled drag (90 pounds), lateral shuffle, kettlebell carry (40 pounds per hand), and another sprint. It tests anaerobic capacity, grip strength, and full-body coordination, with elite times under 1:33.

Train 2-3 times weekly, separating speed and strength sessions initially before combining into full simulations. Focus on efficient transitions to shave seconds off your time.

Top Workouts and How to Perform Them

• Sled Push and Pull: Load a sled with 90-120 pounds, push 20 meters forward, then pull backward. Perform 4 sets with 2-minute rests. Benefits: Directly replicates the drag portion, building leg drive and endurance.
• Interval Sprints with Carries: Run 100-meter sprints (6 sets, 2-minute rest) at near-max effort, then add farmer’s carries (walk 50 meters holding 40-pound kettlebells). For laterals, practice shuffles in a zigzag pattern (3 sets of 20 meters). Benefits: Builds the explosive energy system and grip strength for quick transitions.
• Lateral Shuffles & Cone Drills: Set up cones 10 meters apart and shuffle side-to-side, keeping a low stance. Do 4 sets of 6-8 reps. Benefits: Improves agility and change-of-direction speed.
• Bent Over Row and Straight-Leg Deadlift: Row weights to your chest (3 sets of 8-12) to strengthen upper back and grip, then perform straight-leg deadlifts (3 sets of 10) for posterior chain endurance. Use resistance bands if weights are unavailable. Benefits: Supports the carry and drag phases.
• Circuit Training: Combine 50-meter sprints, 25-meter sled drags, lateral shuffles, and kettlebell carries into a single circuit. Perform 2-3 rounds, timing each to track progress. Benefits: Replicates test fatigue and transitions.
• Field-Expedient Alternatives: Tie a rope to a tire or weighted bag and drag it backward for 25 meters. Combine with bodyweight shuttle runs (50 meters, 4-6 reps). No gear? Perform 300-meter shuttle runs (sprint back and forth). Benefits: Builds anaerobic capacity without equipment.

Progression Tips: Start with slower, form-focused sessions, then time full SDC simulations weekly. Use agility ladders or cones for shuffle practice, and incorporate recovery drills like rear lunges to maintain leg flexibility. Avoid overtraining legs by alternating with upper-body or core days.

Detailed Guide: How to Train for Sprint Drag Carry (SDC) Test?

4. Plank (PLK): Strengthening Core Stability

The plank replaces the leg tuck in many units, requiring you to hold a forearm plank for as long as possible—up to 3:40 for max points. It tests core endurance and spinal integrity, crucial for tasks like maintaining cover or crawling under obstacles.

Train 3-4 times weekly with static holds and dynamic variations, emphasizing breathing control and full-body tension.

Top Workouts and How to Perform Them

• Standard Plank Holds: Assume a forearm plank, keeping a straight line from head to heels. Hold 3 sets of 30-60 seconds, increasing weekly. Aim for 3-4 minutes total. Benefits: Directly builds test-specific endurance.
• Weighted Planks: Place a weight plate or sandbag (10-25 pounds) on your lower back. Hold 3 sets of 20-40 seconds. Benefits: Increases core strength beyond bodyweight demands.
• Side Planks with External Rotation: In a side plank, hold a resistance band and rotate your arm outward. Perform 3 sets of 10 reps per side. Benefits: Strengthens obliques and deep stabilizers.
• Hollow Body Holds: Lie on your back, lift legs and shoulders slightly off the ground, and hold for 20-30 seconds (3 sets). Benefits: Trains core tension and prevents hip sagging.
• THERABAND Abdominal Crunch and Leg Press: Loop a band around your knees, crunch hips off the floor (3 sets of 12-15), or press legs against band resistance (3 sets of 15). Benefits: Adds dynamic core work.
• Quadraplex: On all fours, extend opposite arm and leg, holding for 20-30 seconds per side (3 sets). Benefits: Enhances balance and core stability without equipment.

Progression Tips: Increase hold times by 5-10 seconds weekly, and incorporate variations like shoulder taps to challenge stability. Army guides suggest pairing plank training with push-up sessions for synergy. Practice shallow, controlled breathing to maintain form during long holds.

Detailed Guide: How to Train for AFT Plank Test?

5. Two-Mile Run (2MR): Improving Aerobic Endurance

The 2MR requires running two miles as fast as possible—under 13:22 for elite scores—testing cardiovascular endurance for sustained efforts like patrolling or pursuits.

Train 3-4 times weekly, blending steady-state runs, intervals, and strength work to improve running economy and stamina.

Top Workouts and How to Perform Them

• Tempo Runs: Run at a “hard but sustainable” pace (80-85% effort) for 20-30 minutes, building to two miles. Perform 1-2 sessions weekly. Benefits: Improves lactate threshold for sustained speed.
• Goal Pace Intervals: Run 400-800 meters at your target pace (e.g., 6:30/mile for a 13-minute 2MR), resting 1-2 minutes. Do 6-8 reps. Benefits: Builds speed and pacing accuracy.
• Long Slow Distance (LSD) Runs: Run 4-6 miles at an easy pace (60-70% effort) once weekly. Benefits: Strengthens aerobic base and recovery capacity.
• Hill Sprints: Sprint up a moderate hill for 20-30 seconds, jog down, and repeat 6-8 times. Benefits: Boosts leg power and running efficiency.
• Strength Training for Runners: Incorporate lunges, step-ups, and calf raises (3 sets of 12-15 each) to improve leg strength and reduce injury risk. Benefits: Enhances running economy.
• Endurance Machines or Indoor Alternatives: Use treadmills for interval sessions or stationary bikes for low-impact endurance if outdoor running isn’t possible. Benefits: Maintains cardio training in any environment.

Progression Tips: Track times weekly using a GPS watch or track for accuracy. Start with walk-run intervals if needed, gradually shifting to continuous runs. Aim for a sub-13-minute time in fresh conditions, as prior events may cause fatigue. Army guides recommend leg PT like alternate forward lunges for mobility and strength.

Detailed Guide: How to Train for AFT 2 Mile Run (2MR) Test?

Crafting Your AFT Training Plan

To integrate these workouts, structure a 4-5 day training week:

• Day 1: Deadlift + HRP (strength focus)
• Day 2: SDC + Plank (anaerobic and core)
• Day 3: 2MR (tempo or intervals)
• Day 4: HRP + Plank (endurance and core)
• Day 5: SDC + 2MR (mixed conditioning) or LSD run

Use periodization: Build volume (more reps/sets) for 4 weeks, then intensity (heavier weights or faster paces) for 4 weeks. Track progress with apps like ArmyFit, and prioritize recovery with mobility drills (e.g., thigh stretches, overhead arm pulls) and 7-9 hours of sleep. Nutrition—high protein, balanced carbs, and healthy fats—fuels performance and recovery. For field-expedient training, combine bodyweight circuits (e.g., push-ups, glute bridges, shuttle runs) with improvised weights like sandbags or tires.

Final Thoughts

Mastering the AFT requires a strategic blend of strength, endurance, and skill-specific training. By targeting the muscle groups and energy systems outlined above, you’ll not only ace the test but also build the resilience and readiness needed for military demands. Stay consistent, prioritize form, and balance training with recovery to dominate all five events. Train smart, stay gritty, and prepare to excel!