How to Train for AFT Plank Test – Army Fitness Test Guide

When the Army swapped the leg tuck for the plank in the Army Fitness Test (AFT), many Soldiers thought they’d dodged a bullet. But let’s be real—the plank is no joke. Holding a perfect position for up to 3 minutes and 40 seconds tests your core strength, endurance, and mental grit like few other exercises. Whether you’re aiming to pass or dominate this event, this guide will break down everything you need to ace the AFT Plank Test. From standards and technique to an 8-week training plan, we’ve got you covered.

This in-depth guide will show you everything you need to know about the AFT Plank Test: why it matters, the standards you must hit, how to perfect your technique, training strategies, and an 8-week progression plan. You’ll also find nutrition, recovery, and mental strategies that can help you push past limits and score higher. And if you want to see how the plank fits into your overall results, try our AFT Score Calculator.

Why the Plank Is a Big Deal?

The plank isn’t just about holding still—it’s a test of functional core strength. In military life, the core powers almost every movement, from rucking under heavy load to sprinting with gear during the Sprint-Drag-Carry (SDC) test. A strong core improves balance, stability, and injury resistance, especially against lower back issues that plague many Soldiers.

By mastering the plank, you’re not just adding points to your AFT—you’re building resilience for the real demands of combat and extending your career longevity.

AFT Plank Test Standards

The AFT Plank Test is sex-neutral and MOS-neutral, meaning every Soldier faces the same standards. For those aged 17–21:

• Minimum Passing Score (60 points): Hold the plank for 1 minute 30 seconds.
• Maximum Score (100 points): Hold the plank for 3 minutes 40 seconds.

These benchmarks apply whether you’re in a combat or non-combat role. Curious about scoring for other age groups or events? Dive into the full details with our AFT Score Standards.

How to Train for AFT Plank Test?

Proper form is non-negotiable—any mistake and your score won’t count. Here’s how to do it right:

• Starting position: Lie face down, forearms on the ground with elbows directly under shoulders. Hands can be fists (pinky down) or palms flat, no more than a fist apart.
• Body alignment: Keep your body in a straight line from head to heels. Engage core and glutes to prevent sagging.
• Contact points: Only forearms/fists/palms and toes touch the ground. Any other contact ends the test.
• Execution: Hold the position without breaking form. One warning is given for sagging or misalignment; fail to correct it, and your time is stopped.

For tips on strengthening your core for other events, see our Component-Specific AFT Training Guide.

Common Form Pitfalls

• Sagging Hips: Strains your lower back and breaks alignment.
• Pike Position: Raising hips too high reduces core engagement.
• Extra Contact: Knees or hips touching the ground stops the test.
• Breath Holding: Shallow or no breathing cuts endurance.
• Mental Quit: Giving up before your muscles fail.

Avoid these mistakes to maximize your score and protect your body.

Muscles Powering the Plank

The plank is a full-body isometric exercise that fires up multiple muscle groups:

• Rectus Abdominis: Your “six-pack” muscle for frontal core strength.
• Transverse Abdominis: Deep core muscle for spinal stability.
• Obliques (Internal/External): Side muscles that resist twisting.
• Erector Spinae: Supports lower back alignment.
• Glutes and Quadriceps: Lock hips and legs in place.
• Shoulders (Deltoids/Trapezius): Stabilize your upper body.

This muscle synergy explains why a strong plank boosts performance in other AFT events like hand-release push-ups and the two-mile run.

Why Core Strength Matters

A strong core isn’t just for crushing the AFT—it’s a game-changer for military readiness:

• Injury Prevention: Protects your spine during heavy lifts and dynamic movements.
• Performance Edge: Enhances stability for events like the Sprint-Drag-Carry.
• Combat Effectiveness: Supports tactical moves like crawling or recovering from prone positions.
• Load-Bearing Power: Stabilizes your body under heavy gear or rucksacks.

Investing in your core now means better scores and a stronger, healthier career.

Troubleshooting Plank Problems

Even experienced Soldiers hit roadblocks. Here’s how to fix common issues:

1. Sagging Hips
   • Problem: Hips drop, stressing your lower back.
   • Fix: Squeeze glutes and pull your belly button toward your spine. Practice short holds (20-30 seconds) with perfect form.
2. Pike Position
   • Problem: Hips rise, reducing core work.
   • Fix: Keep shoulders over elbows and ribs pulled toward hips. Use a mirror or buddy for feedback.
3. Shoulder/Neck Tension
   • Problem: Shoulders creep toward ears, causing fatigue.
   • Fix: Press the ground away and gaze 6-12 inches ahead. Practice “shoulder packing” drills.
4. Breathing Struggles
   • Problem: Holding breath or shallow breathing tanks endurance.
   • Fix: Use a 4-count inhale/exhale rhythm, expanding your ribcage laterally.
5. Mental Fatigue
   • Problem: Quitting early due to discomfort.
   • Fix: Break holds into 30-second mental chunks and use a mantra like “Stay strong.”

Your 8-Week Plank Progression Plan

This 8-week program builds from solid form to max-score endurance. Train 3-4 times per week with at least one rest day between core sessions. Adjust hold times based on your starting point—beginners can scale down, while advanced Soldiers can add intensity.

Phase 1: Foundation (Weeks 1-2)

Build form and baseline endurance.

Monday/Thursday:

• Standard Plank: 4 sets at 70% of max hold time (e.g., if max is 1:30, hold ~63 seconds). Rest 60 seconds.
• Side Plank: 3 sets of 20-30 seconds per side. Rest 45 seconds.
• Bird-Dog: 3 sets of 8 reps per side (extend opposite arm/leg, hold 3 seconds). Rest 45 seconds.

Tuesday/Friday:

• Standard Plank: 3 sets at 80% of max hold time. Rest 60 seconds.
• Glute Bridge: 3 sets of 15 reps (lift hips to align with knees/shoulders). Rest 45 seconds.
• Hollow Hold: 3 sets of 20-30 seconds (lie on back, lift legs/shoulders, press lower back to floor). Rest 45 seconds.

Weekend:

• Test plank at 90% effort to gauge progress.
• 10 minutes of mobility (hip flexor stretches, cat-cow).

Phase 2: Volume Building (Weeks 3-4)

Increase time under tension.

Monday/Thursday:

• Standard Plank: 5 sets at 80% of max hold time. Rest 45 seconds.
• Side Plank with Rotation: 3 sets of 30 seconds per side (thread arm under body). Rest 45 seconds.
• Ab Rollout: 3 sets of 10 reps (use wheel or towel). Rest 45 seconds.

Tuesday/Friday:

• Forearm-to-Hand Plank: 4 sets of 6-8 transitions per arm (move from forearms to high plank). Rest 45 seconds.
• 3-Point Plank: 3 sets of 6 reps per limb (lift one arm/leg). Rest 45 seconds.
• Dead Bug: 3 sets of 12 reps per side (extend opposite arm/leg, keep lower back flat). Rest 45 seconds.

Weekend:

• Test plank at 90% effort.
• 10 minutes of core-focused mobility (thoracic twists, hip openers).

Phase 3: Strength Focus (Weeks 5-6)

Add resistance for core power.

Monday/Thursday:

• Weighted Plank: 4 sets of 45 seconds with 10-25 lbs on lower back. Rest 60 seconds.
• RKC Plank: 3 sets of 30 seconds (max tension: squeeze glutes, quads, abs, pull elbows toward toes). Rest 60 seconds.
• Hanging Leg Raise: 3 sets of 8-12 reps (raise legs to parallel). Rest 60 seconds.

Tuesday/Friday:

• Long-Lever Plank: 4 sets of 30-45 seconds (extend arms forward). Rest 60 seconds.
• Side Plank with Hip Raise: 3 sets of 8-10 reps per side (lift hips dynamically). Rest 60 seconds.
• Ab Wheel Rollout: 3 sets of 8-12 reps. Rest 60 seconds.

Weekend:

• Test plank at 95% effort.
• 10 minutes of mobility (shoulder rolls, hip stretches).

Phase 4: Endurance Push (Weeks 7-8)

Maximize hold time for test day.

Monday/Thursday:

• Standard Plank: 2 sets at max effort (aim for 3:00+). Rest 90 seconds.
• Plank Reach and Touch: 3 sets of 30 seconds (reach one hand forward). Rest 60 seconds.
• Active Recovery: Child’s Pose, 30 seconds after max sets.

Tuesday/Friday:

• EMOM Planks: 10 rounds of 30-second hold, 30-second rest.
• Side Plank Hold: 2 sets per side at max effort. Rest 60 seconds.
• Hollow Rock: 3 sets of 20 reps (rock gently in hollow position). Rest 60 seconds.

Weekend:

• Full AFT plank test simulation (aim for 3:40).
• 15 minutes of recovery-focused mobility.

For a complete preparation strategy, combine this with our Comprehensive Guide to Training for the AFT.

Complementary Exercises for Plank Success

These moves strengthen supporting muscles and boost plank performance:

• Glute Bridge: Builds hip stability. Lift hips to align with knees/shoulders, hold 2 seconds. 3 sets of 12-15 reps.
• Bird-Dog: Enhances dynamic stability. Extend opposite arm/leg, hold 3-5 seconds. 3 sets of 8-10 reps per side.
• Farmer’s Carry: Improves functional core strength. Walk with heavy weights for 30-60 seconds, 3-4 sets.
• Hanging Leg Raise: Targets lower abs. Raise legs to parallel, lower with control. 3 sets of 8-12 reps.
• Plank Shoulder Taps: Builds stability under movement. In high plank, tap opposite shoulder, keep hips steady. 3 sets of 10-12 taps per side.

Nutrition and Recovery for Core Gains

Your core won’t grow stronger without proper fuel and rest:

• Protein: Aim for 1.6-2.0g per kg of body weight daily to support muscle repair.
• Carbs: Eat complex carbs (oats, quinoa) 1-2 hours before training for energy.
• Hydration: Keep urine pale yellow to maintain endurance.
• Anti-Inflammatory Foods: Add salmon, berries, and leafy greens to reduce soreness.
• Post-Workout: Consume a 4:1 carb-to-protein ratio (e.g., fruit with protein shake) within 30 minutes of training.

Recovery Tips:

• Sleep: Get 7-9 hours nightly for muscle recovery.
• Active Recovery: Walk or swim lightly on rest days.
• Mobility: Spend 10-15 minutes daily on hip, thoracic spine, and shoulder stretches.
• Stress Management: Use deep breathing or meditation to lower stress and aid recovery.

Mental Strategies for Test Day

The plank is a mental battle as much as a physical one. Use these tactics:

• Segment the Hold: Focus on 30-second chunks instead of the full time.
• Visualize Success: Picture holding 3:40 with perfect form before the test.
• Breathe Right: Use a 4-count inhale/exhale to stay relaxed.
• Focal Point: Stare 6-12 inches ahead to maintain head position.
• Mantra: Repeat “Locked in, unbreakable” to stay focused.
• Warm-Up: Do dynamic core moves (bird-dogs, glute bridges) without fatiguing.

These strategies also help with endurance events like the two-mile run.

Test Day Tips

• Simulate Conditions: Practice on the same surface as the test (grass, gym floor).
• Warm Up Smart: Do 5-10 minutes of dynamic stretches (cat-cow, hip bridges).
• Dress Right: Wear non-restrictive clothing for full range of motion.
• Foot Position: Test boot-width vs. closer feet in practice for stability.
• Hand Position: Try fists vs. flat palms to find what maximizes tension.
• Timing: Train at the same time as your test to sync your body.
• Track Progress: Log plank times weekly to stay motivated.

FAQs About the AFT Plank Test

Q: How quickly can I improve my plank time?
A: With consistent training, expect a 15-30% increase in 4-6 weeks. Beginners may see faster gains.

Q: Can I train planks daily?
A: No—core muscles need recovery. Train 3-4 times per week with 48 hours between sessions.

Q: Short holds or one long hold?
A: Early on, use multiple short holds for form. Near test day, practice long holds to mimic the AFT.

Q: What if I feel back pain?
A: This signals weak core or poor form. Shorten holds, engage glutes, and consult a trainer if pain persists.

Q: Do ab machines help?
A: They offer limited carryover. Focus on isometric and functional exercises for AFT prep.

Final Thoughts

The AFT Plank Test may lack the intensity of the deadlift or the speed of the Sprint-Drag-Carry, but it’s a true test of core endurance and mental toughness. With the right training, nutrition, and mindset, you can turn this event into a strength. Start now, stay consistent, and watch your plank time—and AFT score—climb. For a complete AFT prep strategy, explore our Component-Specific AFT Training Guide and learn how the AFT evolved in our APFT vs. ACFT vs. AFT breakdown.

Track your total score with our AFT Score Calculator and dominate every event.