Component Specific AFT (Army Fitness Test) Training Guide

The Army Fitness Test (AFT) is more than just a physical evaluation—it’s a test of combat readiness. Designed with science in mind, the AFT measures multiple aspects of physical fitness that a soldier must possess to perform effectively under the stress of real-world missions. Passing it requires not just effort, but smart, targeted training.

Component Specific AFT (Army Fitness Test) Training Guide

To maximize your score as per AFT score standards, you need to understand exactly what each component of the test measures and how to train for it. This guide breaks down every part of the AFT and provides detailed training strategies so you can approach the test with confidence.

Before moving ahead, make sure to calclulate your score with AFT calculator regularly.

🏋️ Muscular Strength (3RM Deadlift)

What It Tests: Maximum force production through the lower body, core, and grip.

The 3-Repetition Maximum Deadlift challenges your ability to generate raw strength. Strong posterior chain muscles—hamstrings, glutes, spinal erectors, and traps—are critical for lifting, carrying, and moving heavy loads in combat situations.

Why Strength Matters in the AFT

• A strong deadlift improves resilience against injuries by strengthening the lower back and core.
• Grip strength developed here transfers to the Sprint-Drag-Carry and farmer’s carries.
• Strength provides the base for endurance and power development in other events.

The Science of Strength Training

• Strength is best built using 80–95% of your 1RM.
• Lower repetitions (1–5) with heavy loads trigger maximal neuromuscular adaptation.
• Rest periods of 2–5 minutes allow recovery of ATP and phosphocreatine energy systems, crucial for maximum effort.

Training Prescription

• Sets/Reps: 3–5 sets of 1–5 reps
• Frequency: 2–3 sessions per week
• Rest: 2–5 minutes between sets

Key Exercises

• Hex Bar Deadlift (primary test movement)
• Conventional Deadlift
• Front Squat
• Romanian Deadlift
• Farmer’s Carries

Implementation Tips

• Begin with technique drills before adding weight.
• Progress slowly by adding 5–10 lbs once you complete all prescribed reps comfortably.
• Include grip-specific drills like plate pinches, dead hangs, and towel pull-ups.
• Train the hex bar deadlift at least once per week, as it mirrors the test exactly.

💪 Muscular Endurance (Hand-Release Push-Ups & Plank)

What It Tests: The ability of muscles to sustain repeated effort or hold tension over time.

The push-up and plank events test endurance in the chest, shoulders, triceps, and core stabilizers. Soldiers must be able to maintain posture, push loads repeatedly, and resist fatigue during prolonged combat tasks.

Why Endurance Matters in the AFT

• Push-ups measure pressing stamina needed for tasks like moving equipment or climbing obstacles.
• The plank assesses isometric endurance in the core, which protects the spine during heavy lifting.
• High muscular endurance helps delay fatigue across all other test events.

The Science of Endurance Training

• Best developed through moderate loads and high repetitions (10–30 reps).
• Shorter rests (30–90 seconds) condition muscles to handle fatigue.
• Static holds like planks strengthen stabilizers and improve posture under load.

Training Prescription

• Sets/Reps: 3–6 sets of 10–30 reps (or 30–120 sec holds)
• Frequency: 3–4 sessions per week
• Rest: 30–90 seconds

Push-Up Endurance Builders

• Hand-Release Push-Ups
• Tempo Push-Ups (3–5 sec lowering phase)
• Push-Up Clusters (mini-sets with minimal rest)
• Plyometric Push-Ups
• Bench Press

Plank Endurance Builders

• Standard Plank with neutral spine
• Long-Duration Planks with weekly progression
• Weighted Planks with a plate on the back
• Side Planks, RKC Planks, Hollow Holds
• Anti-Rotation Exercises like the Pallof Press

Implementation Tips

• Perform push-ups to failure once a week.
• Practice hand-release technique exactly as tested.
• Focus on quality over time for planks.
• Use rest-pause training to extend endurance.

⚡ Anaerobic Endurance (Sprint-Drag-Carry)

What It Tests: Short-burst, high-intensity endurance using speed, agility, strength, and grit.

The Sprint-Drag-Carry (SDC) combines sprinting, dragging, carrying, and shuffling. It’s a demanding event that taxes your speed, strength, and recovery ability under fatigue.

Why Anaerobic Endurance Matters in the AFT

• Builds the ability to perform 10–90 seconds of near-max effort.
• Improves agility, coordination, and transition speed.
• Raises lactate threshold so you can sustain intensity longer.

The Science of Anaerobic Training

• Targets the glycolytic energy system.
• Work-to-rest ratios of 1:1 to 1:3 are most effective.
• Directional change training improves efficiency and reduces wasted energy.

Training Prescription

• Work Duration: 10–90 seconds
• Intervals: 4–12
• Intensity: 75–95% max effort
• Rest: Equal to or slightly longer than work
• Frequency: 2–3 times per week

Key Exercises

• Full Sprint-Drag-Carry practice
• Shuttle Runs (25–50m)
• Heavy and light Sled Drags
• Farmer’s Carries with 40lb kettlebells
• Lateral Shuffles with and without resistance
• HIIT Circuits with explosive moves

Implementation Tips

• Break down each SDC component in training.
• Practice the full event under test conditions at least once every two weeks.
• Focus on transitions between movements to save time.
• Add plyometric drills to build explosive power.

🏃 Aerobic Endurance (2-Mile Run)

What It Tests: Sustained cardiovascular capacity and running economy.

The 2-mile run challenges your aerobic system, measuring endurance and efficiency. A strong aerobic base benefits not only this event but also recovery between all other test efforts.

Why Aerobic Endurance Matters in the AFT

• Boosts cardiovascular fitness and reduces fatigue.
• Builds mental toughness for pacing.
• Improves VO₂max for faster running without early exhaustion.

The Science of Aerobic Training

• Both long, slow runs and high-intensity intervals are required.
• Running economy improves with drills, form, and strength.
• Threshold training raises your VO₂max.

Training Prescription

• Long Runs: 30–60 min at conversational pace (1–2x/week)
• Tempo Runs: 20–30 min at comfortably hard pace (1x/week)
• Intervals: 400–800m repeats faster than goal pace (1x/week)
• Recovery Runs: 15–25 min easy (1–2x/week)

Key Methods

• Long Slow Distance for base endurance
• Tempo Runs for lactate threshold
• Interval Training for speed and VO₂max
• Hill Repeats for power and running economy
• Fartlek Sessions for pace changes and mental resilience

Implementation Tips

• Follow the 80/20 rule: 80% easy, 20% hard.
• Increase weekly mileage gradually (no more than 10%).
• Include one long run per week.
• Train on terrain similar to the test location.
• Test your 2-mile run every month to track progress.

👉 Check your official Army Fitness Test score with our AFT Calculator — it’s free!

Final Thoughts

The Army Fitness Test is a comprehensive measure of soldier readiness. It demands strength, endurance, speed, and stamina. To succeed, you need more than random workouts—you need structured, component-specific training.

By following these strategies, practicing test events, and applying progressive overload, you’ll not only score higher but also build a body ready for the physical demands of combat.