How to Train for the AFT
Component-specific strategies backed by exercise science
Understanding the Components of Fitness
The Army Fitness Test is scientifically designed to assess multiple fitness components essential for combat readiness. To excel on the AFT, your training must address each specific component through targeted exercises.
This follows the S.A.I.D. Principle (Specific Adaptation to Imposed Demands): your body adapts specifically to the demands you place on it.
3-Rep Maximum Deadlift
The Science
Research shows strength gains require loads >80% of your 1-repetition maximum (1RM). Lower repetitions (1-5) with higher weight produce optimal strength adaptations. Rest intervals of 2-5 minutes between sets maximize strength development.
Optimal Training Parameters
sets
3-5
reps
1-5
intensity
80-95% of 1RM
frequency
2-3 times per week
rest
2-5 minutes
Key Exercises
- •Hex Bar Deadlift (the exact movement tested)
- •Conventional Deadlift (posterior chain strength)
- •Front Squat (quad strength and core stability)
- •Romanian Deadlift (hamstrings and hip hinge)
- •Farmer's Carries (grip strength and stability)
Implementation Tips
- →Focus on perfect technique before adding weight
- →Incorporate progressive overload by adding 5-10 pounds when you can complete all prescribed reps
- →Include grip-specific training (dead hangs, farmer's carries, plate pinches)
- →Train the hex bar deadlift specifically at least once weekly
Hand-Release Push-Up & Plank
The Science
Muscular endurance improves with higher repetitions (10-30) at moderate loads. Shorter rest periods promote fatigue adaptation and local muscular endurance. Isometric (static) holds like planks build specific endurance for stabilizer muscles.
Optimal Training Parameters
sets
3-6
reps
10-30 (or 30-120 seconds for isometric holds)
intensity
40-70% of 1RM (or bodyweight)
frequency
3-4 times per week
rest
30-90 seconds
Key Exercises
- •Hand-Release Push-Ups (practice the exact test movement)
- •Tempo Push-Ups (slow 3-5 second eccentric phase)
- •Push-Up Clusters (10 reps, 15 sec rest, repeat 5x)
- •Standard Plank (build baseline endurance)
- •Long-Duration Planks (progressively increase hold times)
- •Weighted Planks (plate on back for increased intensity)
Implementation Tips
- →Train push-ups to failure at least 1-2 times weekly
- →Practice hand-release technique exactly as tested
- →For planks, focus on quality (perfect position) before quantity (time)
- →Incorporate strategic rest-pause training to build endurance
Sprint-Drag-Carry
The Science
Anaerobic system provides energy for high-intensity efforts lasting 10-90 seconds. Lactate threshold training increases ability to buffer hydrogen ions during intense efforts. Work-to-rest ratios of 1:1 to 1:3 optimize anaerobic development.
Optimal Training Parameters
duration
10-90 seconds per interval
intensity
75-95% of maximum effort
intervals
4-12 total
rest
Equal to or slightly longer than work period
frequency
2-3 times per week
Key Exercises
- •Sprint-Drag-Carry Practice (replicate exact test)
- •Shuttle Runs (25-50m sprints with direction changes)
- •Sled Drags (heavy sled at various speeds)
- •Kettlebell Carries (farmer's walks with 40lb kettlebells)
- •Lateral Shuffles (with and without resistance)
- •HIIT Circuits (multiple movements with limited rest)
Implementation Tips
- →Practice the exact SDC layout at least once every two weeks
- →Train individual components separately for skill development
- →Focus on transition speed between movements
- →Simulate test conditions with full-effort SDC practice monthly
2-Mile Run
The Science
Aerobic capacity improves through both low-intensity, long-duration work and high-intensity intervals. Running economy improves through proper technique, strength training, and specific running drills. VO2max can be improved through training near anaerobic threshold.
Optimal Training Parameters
long Runs
30-60 minutes at conversational pace (1-2x weekly)
tempo Runs
20-30 minutes at comfortably hard pace (1x weekly)
intervals
400-800m repeats at faster than 2-mile pace (1x weekly)
recovery Runs
15-25 minutes at easy pace (1-2x weekly)
Key Exercises
- •Long Slow Distance (builds aerobic base and fatigue resistance)
- •Tempo Runs (improves lactate threshold and running economy)
- •Interval Training (increases VO2max and running speed)
- •Hill Repeats (develops power and economy)
- •Fartlek Training (varied-pace running for mental toughness)
Implementation Tips
- →Follow the 80/20 rule: 80% low-intensity, 20% high-intensity
- →Gradually increase weekly mileage by no more than 10%
- →Include one longer run weekly to build endurance
- →Practice running on similar terrain to your test location
- →Time your 2-mile run monthly to track progress
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