The Army Combat Fitness Test (ACFT) has undergone significant changes, and the revised test is now called the Army Fitness Test (AFT). To succeed, it’s essential to adapt your workout routine to meet the new demands of your military occupational specialty (MOS). The updated test includes five events: the three-repetition maximum (3RM) deadlift, hand-release push-up with arm extension, sprint-drag-carry, plank, and two-mile run.
Running and Deadlift Training
Running after deadlift workouts is crucial to building the required strength, endurance, and leg stamina for the test. Incorporate the following exercises into your workouts:
- Deadlift 3-5 reps (focus on technique and heavier weight)
- Hanging knee-ups – 10 reps, followed by a stretch
Practice running after your deadlift workouts to prepare for the test. A good rule of thumb is to end your workouts with a two-mile run or 20 minutes of nonimpact cardio. This will help you build the necessary strength and endurance for the physical and fueling demands of the test.
Push-up and Plank Poses Training
These two calisthenic events require practice to achieve maximum points. Incorporate the following exercises into your regular workouts:
- Bench press – 10 reps
- Hand-release push-ups – max reps, no rest
- Plank pose for one minute
- Death by Push-ups Challenge (10 push-ups every minute on the minute, EMOM) – 5-10 minutes
Practice these exercises regularly to improve your performance. A classic combination is to do a quick push-up set immediately after a bench press set. For example:
Repeat 3-4 times.
Bench press – 10 reps
Hand-release push-ups – max reps, no rest
Plank pose for one minute
This workout will help you simulate the last 30 seconds of a two-minute test and prepare you for the hand-release push-up and plank poses.
Sprint-Drag-Carry and Running/Leg PT Training
After working the sled pull, farmer’s carries, and sprints, practice the two-mile pace you want to master on the test. Add in 4-8 intervals of a quarter- or half-mile run at your goal-mile pace for the two-mile timed run. You can also mix in air squats and lunges between running sets to build the muscle stamina needed for the test.
Practice the following workout:
- Run a half-mile at goal-mile pace. Repeat four times.
- Squats 20
- Lunges 10/leg
- Run a quarter-mile at goal-mile pace. Repeat 6-8 times.
- Squats 10
- Lunges 10/leg
These changes stem from a multiyear study by the RAND Corporation, which reviewed over one million test results. To be eligible for their MOS, those service members in the combat arms job specialties must score at least 50 points higher on the AFT (350 vs. 300) compared to non-combat roles.
By practicing the above events throughout the training week, you can score well above these minimum standards and be among the upper percentages who score in the high 400s to 500s on this test.
Additional Tips
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| Event | Recommended Training |
|---|---|
| Deadlift | Deadlift 3-5 reps, hanging knee-ups – 10 reps |
| Hand-release push-up | Bench press – 10 reps, hand-release push-ups – max reps, no rest |
| Sprint-drag-carry | Sled pull, farmer’s carries, and sprints |
| Plank | Plank pose for one minute, death by Push-ups Challenge |
| Two-mile run | Run a two-mile run at goal-mile pace, or 20 minutes of nonimpact cardio |
Conclusion
Preparing for the Army Fitness Test requires adapting your workout routine to meet the new demands of your military occupational specialty (MOS). By incorporating the training ideas outlined in this article, you can prepare for the test and perform to the new demands of your MOS.
