How to Train for the AFT Test – A Comprehensive Guide

The Army Fitness Test (AFT) is a rigorous evaluation designed to measure a soldier’s physical readiness for the demands of combat. It assesses key fitness components through specific events, ensuring that participants can perform under high-stress conditions. Whether you’re preparing for your first AFT or aiming to improve your scores, effective training requires a structured approach based on the S.A.I.D. Principle—Specific Adaptation to Imposed Demands. This means tailoring your workouts to mimic the test’s requirements, allowing your body to adapt precisely to what’s needed.

In this article, we’ll break down the AFT’s primary components: muscular strength, muscular endurance, anaerobic endurance, and aerobic endurance. For each, we’ll explore the science behind it, optimal training parameters, key exercises, and practical implementation tips. By following these strategies, you can build a balanced program that maximizes performance while minimizing injury risk. Remember, consistency, progressive overload, and recovery are crucial—aim for 4-6 training days per week, with adequate rest and nutrition.

Understanding the AFT Components

The AFT evaluates combat-essential fitness through targeted events:

• Muscular Strength: Tested via the 3-Repetition Maximum Deadlift.
• Muscular Endurance: Assessed in the Hand-Release Push-Up and Plank.
• Anaerobic Endurance: Measured by the Sprint-Drag-Carry (SDC) shuttle.
• Aerobic Endurance: Evaluated through the 2-Mile Run.

Training should integrate these elements into a holistic plan. Start with a warm-up (e.g., dynamic stretches and light cardio) and end with cool-downs (e.g., foam rolling). Track your progress weekly, and consult a medical professional if you have any pre-existing conditions.

Training for Muscular Strength: Mastering the Deadlift

Muscular strength refers to the maximum force a muscle or group can generate against heavy resistance. In the AFT, this is directly challenged by the 3-Repetition Maximum (3RM) Deadlift, typically using a hex bar. Building this component enhances your ability to lift and move heavy loads, which is vital for field operations.

Learn about AFT 2025 score standards.

The Science Behind Strength Training

Studies in exercise physiology indicate that significant strength gains occur when training with loads exceeding 80% of your one-repetition maximum (1RM). Low-repetition sets (1-5 reps) with heavy weights promote neural adaptations and muscle fiber recruitment. Adequate rest between sets—2-5 minutes—allows for full recovery, enabling higher quality lifts and better hypertrophy in fast-twitch fibers.

Optimal Training Parameters

• Sets: 3-5 per exercise.
• Repetitions: 1-5.
• Intensity: 80-95% of your 1RM.
• Frequency: 2-3 sessions per week.
• Rest Between Sets: 2-5 minutes.

Key Exercises

To target the posterior chain, core, and grip:

• Hex Bar Deadlift: The gold standard for AFT prep—practice the exact form to build confidence and efficiency.
• Conventional Deadlift: Strengthens the back, glutes, and hamstrings for overall power.
• Front Squat: Boosts quadriceps and core stability, complementing the deadlift’s hip-dominant movement.
• Romanian Deadlift: Isolates the hamstrings and refines the hip hinge technique.
• Farmer’s Carries: Improves grip endurance and full-body coordination with heavy implements like kettlebells or dumbbells.

Implementation Tips

Prioritize form over weight to prevent injury—use mirrors or video feedback. Apply progressive overload by increasing weight by 5-10 pounds once you hit your rep targets comfortably. Dedicate time to grip work, such as dead hangs or plate pinches, as a weak grip can limit your deadlift score. Include at least one session per week focused solely on the hex bar deadlift to simulate test conditions. Pair this with mobility drills for hips and shoulders to maintain range of motion.

Training for Muscular Endurance: Excelling in Push-Ups and Planks

Muscular endurance involves sustaining repeated muscle contractions against moderate resistance over time. The AFT tests this through the Hand-Release Push-Up (HRPU), where you perform as many reps as possible, and the Plank, a timed isometric hold. These events demand resilience in the upper body, core, and stabilizers.

The Science Behind Endurance Training

Research from sports science journals highlights that endurance improves with moderate loads (40-70% 1RM) and higher reps (10-30) or holds (30-120 seconds). Short rest intervals (30-90 seconds) enhance the body’s ability to clear metabolic byproducts like lactate, building tolerance to fatigue. Isometric exercises like planks specifically target slow-twitch fibers and core stability.

Optimal Training Parameters

• Sets: 3-6 per exercise.
• Repetitions/Holds: 10-30 reps or 30-120 seconds.
• Intensity: 40-70% of 1RM or bodyweight.
• Frequency: 3-4 sessions per week.
• Rest Between Sets: 30-90 seconds.

Key Exercises for Hand-Release Push-Ups

• Hand-Release Push-Ups: Replicate the test exactly, lifting hands off the ground at the bottom.
• Tempo Push-Ups: Emphasize a 3-5 second lowering phase to increase time under tension.
• Push-Up Clusters: Perform mini-sets (e.g., 10 reps, 15-second rest, repeat 5x) to simulate fatigue.
• Plyo Push-Ups: Add explosive power for better rep efficiency.
• Bench Press: Builds foundational pressing strength that carries over to bodyweight movements.

Key Exercises for Planks

• Standard Plank: Maintain a straight line from head to heels, focusing on core engagement.
• Long-Duration Planks: Gradually extend hold times to build capacity.
• Weighted Planks: Place a plate on your back for added resistance.
• Plank Variations: Include side planks, RKC (Russian Kettlebell Challenge) planks, and hollow holds for comprehensive core work.
• Anti-Rotation Exercises: Use Pallof presses or resistance bands to resist twisting forces.

Implementation Tips

Push yourself to failure in push-up sessions 1-2 times weekly to mimic test demands. Master the hand-release technique early to avoid deductions. For planks, emphasize perfect alignment over duration—sagging hips reduce effectiveness. Use rest-pause methods (brief pauses during sets) to extend endurance. Cultivate mental resilience by training through discomfort, and integrate these into circuit workouts for efficiency.

Training for Anaerobic Endurance: Conquering the Sprint-Drag-Carry

Anaerobic endurance powers high-intensity efforts lasting 10-90 seconds, relying on the glycolytic system without heavy oxygen dependence. The Sprint-Drag-Carry (SDC) event—a series of five 50-meter shuttles involving sprints, drags, laterals, carries, and more—perfectly embodies this, testing speed, power, and quick recovery.

The Science Behind Anaerobic Training

Anaerobic adaptations come from intervals that elevate lactate levels, improving buffering capacity. Work-to-rest ratios of 1:1 to 1:3 allow partial recovery while stressing the system. High-intensity efforts (75-95%) build explosive power and delay fatigue onset.

Optimal Training Parameters

• Work Duration: 10-90 seconds per interval.
• Intensity: 75-95% max effort.
• Intervals: 4-12 total.
• Rest Between Intervals: Equal to or longer than work time.
• Frequency: 2-3 sessions per week.

Key Exercises

• Sprint-Drag-Carry Practice: Set up the full course with sleds and kettlebells to rehearse transitions.
• Shuttle Runs: 25-50m sprints with direction changes to enhance agility.
• Sled Drags: Pull heavy sleds forward and backward at varying paces.
• Kettlebell Carries: Use 40lb bells for farmer’s walks, matching test weights.
• Lateral Shuffles: Practice side-to-side movements with resistance bands.
• HIIT Circuits: Chain movements like burpees and sprints with minimal rest.

Implementation Tips

Rehearse the full SDC every two weeks to refine technique. Break it down initially—train sprints, drags, and carries separately—then focus on seamless transitions. Incorporate agility drills for better change-of-direction speed. Simulate fatigue by performing under timed conditions monthly. Ensure recovery days to avoid overtraining, as anaerobic work is taxing on the central nervous system.

Training for Aerobic Endurance: Dominating the 2-Mile Run

Aerobic endurance sustains prolonged activity via oxygen-efficient energy production. The 2-Mile Run tests cardiovascular capacity, running economy, and mental stamina over a moderate distance.

The Science Behind Aerobic Training

Improvements in VO2max and lactate threshold arise from a mix of steady-state and interval work. Low-intensity sessions build mitochondrial density, while high-intensity efforts enhance oxygen utilization. Strength training complements this by improving efficiency.

Optimal Training Parameters

• Long Runs: 30-60 minutes at easy pace (1-2x weekly).
• Tempo Runs: 20-30 minutes at challenging but sustainable pace (1x weekly).
• Interval Training: 400-800m repeats faster than race pace (1x weekly).
• Recovery Runs: 15-25 minutes easy (1-2x weekly).

Key Training Methods

• Long Slow Distance (LSD): Steady runs to expand aerobic base.
• Tempo Runs: Maintain a “comfortably hard” effort to raise threshold.
• Interval Training: Alternating fast segments with recovery jogs.
• Hill Repeats: Build leg power and form.
• Fartlek Training: Playful speed variations for adaptability.

Implementation Tips

Adhere to the 80/20 rule: Keep 80% of runs easy and 20% intense. Increase mileage gradually (≤10% weekly) to prevent injuries. Include one long run per week and terrain-specific practice. Time a full 2-mile effort monthly for benchmarking. Cross-train with cycling or swimming on off days to maintain cardio without joint stress.

Putting It All Together: Sample Weekly Plan and Final Advice

A balanced week might look like:

• Monday: Muscular Strength (Deadlifts + Squats).
• Tuesday: Muscular Endurance (Push-Ups + Planks).
• Wednesday: Anaerobic Endurance (SDC Drills).
• Thursday: Aerobic Endurance (Tempo Run).
• Friday: Muscular Strength/Endurance Mix.
• Saturday: Long Run + Full SDC Practice.
• Sunday: Rest or Active Recovery.

Fuel your body with protein-rich meals, stay hydrated, and prioritize sleep. Monitor for overtraining signs like persistent fatigue. With dedication, these strategies will not only help you pass the AFT but excel in it, boosting overall readiness. Stay consistent, and track your gains—success is in the details!