How to Train for the AFT: Sprint-Drag-Carry

The Sprint-Drag-Carry (SDC) is widely considered the most functional and combat-relevant event in the Army Fitness Test. This demanding task combines speed, strength, anaerobic capacity, and coordination into one challenging package. When done correctly, it's a powerful assessment of your military readiness—and when trained for properly, it can be your highest-scoring event.

Understanding the Sprint-Drag-Carry

The Sprint-Drag-Carry is the third event in the AFT, testing anaerobic endurance, strength, agility, and coordination through five consecutive shuttles covering a total distance of 250 meters.

The Event Protocol

Sprint (50m): Start prone with head behind the start line. On "GO," stand and sprint 25m, touch the line with foot and hand, turn and sprint back
Drag (50m): Grasp handles of a 90-pound sled, drag it backward until the entire sled crosses the 25m line, then turn and drag back to start
Lateral (50m): Perform lateral movement for 25m facing one direction, touch the line with foot and hand, return to start line facing the same direction
Carry (50m): Grasp two 40-pound kettlebells, run to the 25m line, step on or over it, then return to start
Sprint (50m): Place kettlebells down, sprint 25m, touch the line with foot and hand, sprint back to finish

Why the Sprint-Drag-Carry Matters

The Sprint-Drag-Carry might be the most tactically relevant event in the entire AFT. Each segment replicates common battlefield movements:

Sprint: Simulates rapid movement under fire or quick rushes between covered positions
Drag: Replicates dragging a wounded comrade to safety
Carry: Represents transporting ammunition, equipment, or supplies under pressure
Final Sprint: Tests your ability to perform even when fatigued

Physiological Demands

Energy Systems Used

Anaerobic Alactic System: Provides immediate energy for the first 10-15 seconds
Anaerobic Lactic System: Primary energy source for most of the event (30-120 seconds)
Aerobic System: Supports recovery between segments and contributes during longer performances

Muscular Requirements

Lower Body Power: Essential for acceleration in sprints and generating force in the drag
Posterior Chain Strength: Critical during the sled drag (hamstrings, glutes, lower back)
Core Stability: Vital for maintaining posture during all segments, especially the drag and carry
Upper Body Strength: Important for the kettlebell carry and maintaining arm drive during sprints
Grip Strength: Crucial for controlling the sled handles and kettlebells

Common Mistakes and Fixes

Poor Pacing

Problem: Starting too fast and crashing later, or being too conservative. Fix: Practice at 90-95% effort on the first sprint, then maintain that intensity throughout.

Inefficient Turns

Problem: Wasting seconds with wide, uncontrolled turns at the 25m line. Fix: Practice tight, controlled turns. Touch the line and explode in the new direction.

Improper Drag Technique

Problem: Pulling with the arms instead of driving with the legs. Fix: Stay low, keep your center of gravity back, and drive through your heels. Think "push the ground away."

Lateral Movement Errors

Problem: Crossing feet, bouncing excessively, or using poor arm mechanics. Fix: Practice lateral shuffles focusing on staying low and maintaining a wide base.

Kettlebell Positioning

Problem: Holding the kettlebells incorrectly, causing them to swing and waste energy. Fix: Keep kettlebells tight to your sides, elbows slightly bent, shoulders engaged.

Training Program

Phase 1: Foundation (Weeks 1-3)

Focus: Build base conditioning and movement competency

Strength Work (2x/week):

Back Squats: 4 × 8
Romanian Deadlifts: 4 × 10
Farmer's Walks: 4 × 40m
Sled Pushes: 4 × 25m

Conditioning (2x/week):

400m repeats: 6 × 400m at moderate pace with 90-second rest
Lateral shuffle drills: 4 × 25m each direction
Shuttle sprints: 6 × 25m with 60-second rest

Phase 2: Specific Preparation (Weeks 4-6)

Focus: Event-specific training and increased intensity

Strength Work (2x/week):

Trap Bar Deadlifts: 5 × 5
Sled Drags: 5 × 50m (90lb)
Kettlebell Carries: 5 × 50m (2 × 40lb)
Box Jumps: 4 × 6

Conditioning (2x/week):

SDC segment practice: Work each segment individually
Full SDC practice at 80% effort: 2-3 reps with 5-minute rest
Sprint intervals: 8 × 50m at 95% effort with 90-second rest

Phase 3: Peak Performance (Weeks 7-8)

Focus: Test simulation and fine-tuning

Week 7:

Full SDC test simulation: 2 attempts with 10-minute rest
Identify weakest segment and address with targeted work
Reduce overall training volume by 20%

Week 8 (Test Week):

Monday: Light technique work
Tuesday: Rest
Wednesday: 2 × 50m sprints, mobility work
Thursday: Rest
Friday or Saturday: Test Day

Nutrition and Recovery

Pre-Training

30-50g carbohydrates 60-90 minutes before training
Stay hydrated—16oz water minimum
Consider caffeine for high-intensity sessions

Post-Training

20-30g protein within 30 minutes
Replenish glycogen with carbohydrates
Foam roll and stretch tight muscles

Recovery Priorities

Sleep 7-9 hours nightly
Active recovery on rest days (walking, light cycling)
Address any muscle tightness before it becomes an issue

Mental Approach

Segment Focus: Break the event into five manageable segments rather than viewing it as one overwhelming challenge
Tactical Breathing: Practice controlling your breathing during training to manage the physiological stress response
Visualization: Mentally rehearse perfect execution of each segment and smooth transitions
Positive Self-Talk: Develop specific cues for challenging moments ("drive", "power", "fast feet")
Performance Triggers: Create a pre-event routine that puts you in an optimal state of readiness

Test-Day Strategies

Warm-Up: Perform a thorough 15-minute progressive warm-up including dynamic stretches and a few short sprints
Equipment Check: Test the sled's friction on the surface and get a feel for the kettlebells
Pacing Strategy: Decide on your target approach—controlled aggression from the start
Technical Cues: Identify 1-2 key focus points for each segment
Stay Composed: If you make a mistake on one segment, let it go and focus on the next

Conclusion

The Sprint-Drag-Carry tests everything that makes a Soldier combat-ready: speed, strength, endurance, and mental toughness. By following a structured training program that addresses each component of this complex event, you can transform the SDC from a weakness into a strength.

Remember: the SDC rewards those who train all five segments equally. Don't neglect any component, and always practice transitions between segments. Your test-day performance will reflect the quality and specificity of your training.