How to Train for the AFT: Maximum Deadlift

With the introduction of the new Army Fitness Test (AFT) and its emphasis on strength, many service members are facing a critical question: how do I train effectively to meet these new standards? This comprehensive guide will walk you through the fundamentals of strength training to help you crush the AFT and build lasting physical resilience.

Why Strength Training Matters for Military Fitness

The transition from the ACFT to the AFT brings with it higher standards, particularly for those in combat roles. The new "sex-neutral" policy means that female Soldiers in combat positions must meet the same physical standards as their male counterparts in events like the deadlift.

But strength isn't just about passing a fitness test. It's about:

• Injury Prevention: Strong muscles, tendons, and bones are more resistant to the stresses of military life
• Holistic Health: Strength training improves bone density, metabolic health, and mental resilience
• Career Longevity: Maintaining strength helps you perform throughout your military career

The Science Behind Strength Gains

Understanding how your body builds strength helps you train more effectively:

• Neuromuscular Adaptation: Initially, your nervous system becomes more efficient at recruiting muscle fibers. This is why beginners see rapid strength gains
• Muscle Hypertrophy: With consistent training, muscle fibers increase in size, providing more contractile tissue
• Connective Tissue Strengthening: Tendons, ligaments, and fascia become more resilient over time
• Metabolic Improvements: Your body becomes better at producing and utilizing energy for high-force activities

MDL Event Overview

Scoring Standards

• Males and combat MOS (17-21): 150 lbs for 60 points, 340 lbs for 100 points
• Non-combat MOS females: 120 lbs for 60 points, 220 lbs for 100 points

Proper Technique for the Three Repetitions

• Starting Position: Begin with feet shoulder-width apart inside the hex bar. Bend at the knees and hips while maintaining a flat back
• The Lift: Lift the bar by simultaneously straightening the hips and knees. Drive through your heels
• Full Extension: At the top of each repetition, achieve full extension at the knees and hips. Stand tall
• Controlled Lowering: Lower the weight back to the ground under complete control
• No Bouncing: Each repetition must start from a dead stop on the ground
• Continuous Movement: Complete all three repetitions without excessive rest or releasing the bar

Core Principles of Effective Strength Training

Progressive Overload

This is the cornerstone of all strength development. You must gradually increase the demands on your muscles over time. This can be accomplished by:

• Adding weight to exercises
• Increasing repetitions or sets
• Decreasing rest periods
• Improving exercise technique
• Increasing time under tension

Specificity

Your training should directly support the movements tested in the AFT. For the deadlift:

• Train the hex bar deadlift specifically
• Include accessory work that builds the same muscle groups
• Practice the exact test protocol (3 reps, controlled descent, dead stop)

Recovery

Strength is built during recovery, not during training. A properly structured program includes:

• 48-72 hours of recovery between training the same muscle groups
• Adequate sleep (7-9 hours) and nutrition
• Deload weeks or lighter training phases every 4-6 weeks
• Proper warm-up and cool-down protocols

Exercise Selection

Focus on these movement patterns to build comprehensive strength:

Primary Movements

• Hinge: Deadlifts (hex bar, conventional), Romanian deadlifts, kettlebell swings
• Squat: Back squats, front squats, goblet squats

Accessory Movements

• Lunge: Walking lunges, Bulgarian split squats
• Push: Push-ups, bench press, overhead press
• Pull: Rows, pull-ups, lat pulldowns
• Carry: Farmer's walks, sandbag carries

Core Work

• Planks, Pallof press, dead bugs, bird dogs

Simple 7-Week Deadlift Progression

Execute the deadlift twice per week with at least 2 days between efforts:

• Week 1: 4 × 8 @ 75-80% of your estimated 3RM
• Week 2: 4 × 8 @ last week's weight + 5 lbs
• Weeks 3 & 4: 4 × 6 @ previous weight + 10 lbs
• Weeks 5 & 6: 3 × 5 @ previous weight + 10 lbs
• Week 7: Re-Test 3RM

Accessory Work (2-3x/week)

• Romanian Deadlifts: 3 × 10
• Barbell Rows: 3 × 10
• Goblet Squats: 3 × 12
• Farmer's Walks: 3 × 40m
• Planks: 3 × 45 seconds

Sets, Reps, and Intensity Guidelines

Strength Focus (Primary Goal for MDL)

• 3-5 sets of 4-6 reps at 80-85% of maximum effort
• Rest 2-3 minutes between sets
• Focus on perfect technique

Hypertrophy Focus (Building Muscle Mass)

• 3-4 sets of 8-12 reps at 70-80% of maximum effort
• Rest 60-90 seconds between sets
• Good for accessory work

Muscular Endurance Focus

• 2-3 sets of 15-20 reps at 60-70% of maximum effort
• Rest 30-60 seconds between sets
• Useful during deload weeks

Common Mistakes to Avoid

Program Hopping

Switching programs before giving them time to work. Commit to a program for at least 6-8 weeks before evaluating its effectiveness.

Ego Lifting

Using weights that are too heavy for proper form. Leave your ego at the door and prioritize technique over weight.

Neglecting Recovery

Not getting enough sleep, nutrition, or rest days. Remember: you get stronger during recovery, not during the workout.

Imbalanced Training

Focusing too much on "show" muscles and neglecting the posterior chain. The deadlift requires strong hamstrings, glutes, and back—train them accordingly.

Inconsistency

Sporadic training without a progressive plan. Consistency over weeks and months is what builds real strength.

Nutrition for Strength Development

• Protein: Consume 1.6-2.2g per kg of bodyweight daily
• Calories: Don't drastically restrict calories while trying to build strength
• Timing: Time carbohydrates around workouts for energy and recovery
• Hydration: Stay well-hydrated for optimal performance
• Supplements: Consider creatine monohydrate (3-5g daily)—it's the most well-researched supplement for strength gains

Test-Day Strategy

• Warm-Up: Progressive warm-up sets (empty bar, 50%, 70%, 85% of target weight)
• Attempt Selection: Choose a weight you're confident you can hit for 3 clean reps
• Mental Preparation: Visualize successful lifts, use your established pre-lift routine
• Technique Cues: Focus on 1-2 key cues (e.g., "drive through heels," "chest up")
• Breathing: Take a deep breath, brace your core before each rep

Conclusion

Building strength for the MDL is a process that requires patience, consistency, and intelligent programming. By following the principles outlined in this guide—progressive overload, proper technique, adequate recovery, and specificity—you can significantly improve your deadlift performance and overall military readiness.

Remember: strength training is a long-term investment in your health and career. Trust the process, stay consistent, and the results will follow.