AFT Training Blog
Expert guides, training tips, and science-backed strategies to help you crush the Army Fitness Test.
Do You Need to Worry About Protein Timing? What the Research Actually Shows
For years, you were told to slam protein shakes immediately after workouts or eat every three hours to feed your muscles. A meta-analysis reveals that total protein intake matters far more than perfect timing.
The Overlooked Electrolyte That Could Transform Your Sleep
When sleep struggles persist, most people focus on screen time and stress. New research suggests your potassium intake, especially in the evening, may play a larger role than previously thought.
GLP-1 Medications and Muscle Loss: What the Research Shows and How to Protect Your Gains
Weight loss drugs like Ozempic are making headlines, along with warnings about muscle loss. Here's what the science actually says about preserving muscle while using these medications.
The Action Control Framework: Why You're Not Exercising Even Though You Want To
Nearly 50% of people fail to follow through on their exercise plans. A meta-analysis of 54 studies reveals the three psychological factors that determine whether your intentions become reality.
The Truth About Creatine and Water Weight: Why the Bloating Fear Is Overblown
Many people avoid creatine because they think it causes bloating and water retention. A meta-analysis of 12 controlled trials reveals the opposite may be true: creatine can actually help reduce body fat percentage.
Heat vs. Cold for Muscle Recovery: What the Science Actually Says
For years, ice baths were the gold standard for recovery. But new research suggests hot water therapy may be more effective for muscle repair and reducing pain after intense training.
The 4-Step Solution for Military Back Pain (Without Missing AFT Training)
Back pain doesn't have to sideline your AFT preparation. Here's how to assess your situation, fix the underlying issues, and keep training while you recover.
Desk Job to AFT Success: How to Reverse the Damage of Sitting All Day
Eight hours at a desk does real damage to your hip mobility and posture. Here's how to counteract it and keep your AFT performance on track.
How Much Protein Do You Actually Need for AFT Performance? Myths vs Science
Separating fact from fiction on protein intake for military fitness. The research is clear on optimal amounts, timing, and sources—and it's probably different from what you've heard.
Are Pain Pills Killing Your AFT Gains? The Truth About NSAIDs and Muscle Recovery
Ibuprofen is the military's go-to solution for everything from headaches to herniated discs. But research shows that reaching for 'Vitamin M' after training could be sabotaging your strength gains.
Full Range of Motion vs Partial Reps: What's Best for AFT Deadlift Training?
Should you pull from the floor or use rack pulls? The research on range of motion and muscle adaptations has clear implications for maximizing your 3-Rep Max Deadlift score.
AFT Supplement Safety: How to Avoid Accidentally Taking Banned Substances
Research shows over a quarter of supplements contain undeclared substances that could end your military career. Learn how contamination happens and what third-party certifications actually protect you.
Zone 2 Training for the AFT 2-Mile Run: Does the 'Fat Burning Zone' Actually Work?
Zone 2 training promises to build your aerobic base while burning fat. But does the science support using low-intensity cardio to improve your 2-Mile Run time? Here's what the research actually shows.
Should You Train Cardio or Strength First? Optimal Workout Order for AFT Success
The order you train cardio and strength matters more than most Soldiers realize. Learn what the research says about concurrent training and how to prioritize based on your weakest AFT events.
Caffeine and AFT Performance: How Your Genetics Determine the Best Pre-Test Strategy
Your genetic makeup determines whether pre-test caffeine helps or hurts your AFT scores. Learn how to identify your caffeine metabolizer type and optimize your timing for each event.
Training for the AFT: 2-Mile Run
The 2-Mile Run is often the most challenging AFT event. Learn the science of running improvement, training methods, pacing strategies, and mental techniques to crush your run time.
Beta-Alanine & Sodium Bicarbonate for High-Intensity AFT Events
Learn how beta-alanine and sodium bicarbonate can improve your performance on the Push-Up and Sprint-Drag-Carry by buffering acid build-up in your muscles.
Will Creatine Supplementation Help Your AFT Performance?
A comprehensive guide to creatine supplementation for military personnel preparing for the Army Fitness Test. Learn how this proven supplement can enhance your strength, power, and recovery.
How to Train for the AFT: Maximum Deadlift
Build the strength needed to crush the 3-Rep Maximum Deadlift. Learn proper technique, progressive training programs, and strategies for maximizing your MDL score.
How to Train for the AFT: The Plank Hold
Master the plank event with proper technique, progressive training plans, and mental strategies. Learn how to build the core strength and endurance needed for a maximum score.
How to Train for the AFT: Push-Up with Arm Extension
Master the Hand-Release Push-Up with proper technique, targeted exercises, and progressive training methods to maximize your repetitions in the 2-minute window.
How to Train for the AFT: Sprint-Drag-Carry
The SDC is the most functional AFT event. Master each segment with proper technique, targeted training, and race-day strategies to maximize your score.
Pre-Test Anxiety: Conquering Nerves Before Your AFT
Learn proven strategies to manage pre-test anxiety and perform your best on AFT day. From breathing techniques to mental reframing, discover how to turn nervous energy into a competitive advantage.