How to Train for the Army Fitness Test: The Plank Hold

When the Army transitioned from the leg tuck to the plank in their fitness test, many Soldiers breathed a sigh of relief. But don't be fooled—achieving a top score on the Plank event requires serious muscular endurance and mental toughness. If you're looking to maximize your points on this component of the Army Fitness Test (AFT), you've come to the right place. This comprehensive guide will break down everything you need to know about mastering the plank and boosting your overall AFT score.

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Understanding the Plank Event in the AFT

The Plank event measures core strength, stability, and endurance—critical components for military readiness and injury prevention. Unlike dynamic exercises that test explosive power, the plank evaluates your ability to maintain proper position under isometric tension for an extended period.

Current Standards and Scoring

Under the new AFT, the plank standards are as follows:

• Minimum passing time (60 points): 1 minute 30 seconds for everyone 17-21 years old

• Maximum score time (100 points): 3 minutes 40 seconds for everyone 17-21 years old

These standards apply to all soldiers regardless of MOS. Grab the full scoring table here.

Proper Plank Technique for the AFT

Your plank technique must strictly comply with the test standards:

1. Starting Position: Begin in the prone position with your elbows/forearms on the ground aligned under your shoulders, forming a triangle. Your hands can be in fists (pinky side down) or palms flat, no more than a fist-width apart.

2. Body Alignment: Your head, shoulders, back, hips, and legs must form a straight line from head to heels. Your feet should be no more than boot-width apart.

3. Contact Points: Only your forearms, fists/palms, and toes should touch the ground throughout the event.

4. Common Violations:

   • Breaking the straight line (sagging hips, pike position, raised rear)

   • Raising a hand or foot from the ground

   • Any other body part touching the ground

You'll receive one warning to correct your position. If you can't maintain proper form after that, the event is terminated, and your time is recorded.

Why Core Strength and Endurance Matters for Military Fitness

The plank doesn't just exist to make you uncomfortable for a few minutes during a test. Core strength is critical for numerous military functions:

1. Injury Prevention: A strong core stabilizes the spine during lifting, carrying, and movement, reducing the risk of lower back injuries, one of the most common medical issues in the military.

2. Enhanced Performance: Core strength improves performance in other AFT events, particularly the Hand-Release Push-Up and Sprint-Drag-Carry.

3. Combat Readiness: Functional core strength supports tactical movements like getting up from prone positions, carrying equipment, and maintaining stability during dynamic movements.

4. Load-Bearing Capacity: Your core acts as the foundation when carrying heavy equipment, body armor, and rucksacks.

A strong, enduring core isn't just about passing a test—it's about combat effectiveness and career longevity.

Core Anatomy: What Muscles Are Working During the Plank

Understanding the muscle groups engaged during the plank helps target your training effectively:

1. Rectus Abdominis: The "six-pack" muscle running down the front of your abdomen.

2. Transverse Abdominis: The deep core muscle that wraps around your midsection like a corset, providing stability.

3. Internal and External Obliques: The muscles along the sides of your abdomen, responsible for rotation and lateral flexion.

4. Erector Spinae: The group of muscles running parallel to your spine that maintain back extension.

5. Hip Flexors: Muscles connecting the lumbar spine, pelvis, and femurs.

6. Shoulders and Upper Back: The deltoids and trapezius help maintain proper upper body position.

7. Quadriceps and Glutes: These large muscle groups engage to maintain proper leg alignment.

The plank doesn't isolate single muscles—it requires synchronized engagement of multiple muscle groups, making it an excellent gauge of functional core strength.

Common Plank Problems and How to Fix Them

Even experienced soldiers struggle with these common plank issues:

1. Hip Sagging

Problem: Hips drop below proper alignment, putting strain on the lower back.

Fix:

• Engage your glutes by squeezing them throughout the hold

• Imagine pulling your belly button toward your spine

• Practice shorter holds with perfect form rather than longer holds with poor form

2. Pike Position (Elevated Hips)

Problem: Hips rise above the proper plane, reducing core engagement.

Fix:

• Focus on keeping shoulders directly over elbows

• Draw your ribs down toward your hips

• Have a training partner place a PVC pipe or broomstick along your back to provide feedback

3. Neck and Shoulder Tension

Problem: Shoulders shrug toward ears, creating unnecessary tension.

Fix:

• Actively press the ground away while keeping shoulders down

• Look at a spot on the floor about 6-12 inches in front of your hands

• Practice "shoulder packing" exercises to improve positioning

4. Improper Breathing

Problem: Holding breath or shallow breathing reduces endurance.

Fix:

• Practice rhythmic breathing (inhale for 4 counts, exhale for 4 counts)

• Focus on expanding your ribcage laterally rather than vertically

• Include breath work in your training regimen

5. Mental Fatigue

Problem: Giving up before physical failure due to perceived discomfort.

Fix:

• Develop mental cues or mantras ("Strong core," "Hold position")

• Practice timed holds with a clock visible

• Set incremental goals during longer holds (15-second milestones)

The Ultimate Plank Progression Training Plan

Follow this 8-week program to systematically build your plank endurance from wherever you are now to a test-dominating level. Each phase builds upon the previous one, gradually increasing both intensity and endurance.

Phase 1: Foundation (Weeks 1-2)

Focus on proper form and building baseline endurance.

Monday/Thursday:

• Standard Plank: 4 sets, hold for 70% of your current max time

• Side Plank: 3 sets each side, 20-30 seconds

• Bird-Dog: 3 sets of 8 reps each side

• Rest 45-60 seconds between sets

Tuesday/Friday:

• Standard Plank: 3 sets, hold for 80% of your current max time

• Hollow Hold: 3 sets, 20-30 seconds

• Glute Bridge: 3 sets of 15 reps

• Rest 45-60 seconds between sets

Weekend:

• One "test" plank at 90% effort to gauge progress

• Gentle mobility work

Phase 2: Volume Building (Weeks 3-4)

Increase total time under tension with multiple sets.

Monday/Thursday:

• Standard Plank: 5 sets, hold for 80% of your current max time

• Side Plank with Rotation: 3 sets each side, 30 seconds

• Ab Rollout or Sliding Mountain Climber: 3 sets of 10 reps

• Rest 30-45 seconds between sets

Tuesday/Friday:

• Forearm-to-Hand Plank (Up-Downs): 4 sets of 6-8 transitions each arm

• 3-Point Plank (alternating limb lifts): 3 sets of 6 reps each limb

• Dead Bug: 3 sets of 12 reps per side

• Rest 30-45 seconds between sets

Weekend:

• One "test" plank at 90% effort

• Core-focused mobility work

Phase 3: Strength Building (Weeks 5-6)

Add resistance to increase core strength.

Monday/Thursday:

• Weighted Plank: 4 sets with 10-25 lbs on lower back, 45 seconds

• RKC Plank (maximum tension): 3 sets, 30 seconds

• Hanging Leg Raise or Toes-to-Bar: 3 sets of 8-12 reps

• Rest 60 seconds between sets

Tuesday/Friday:

• Long-Lever Plank (arms extended): 4 sets, 30-45 seconds

• Side Plank with Weighted Hip Raise: 3 sets each side, 8-10 reps

• Ab Wheel Rollout: 3 sets of 8-12 reps

• Rest 60 seconds between sets

Weekend:

• One "test" plank at 95% effort

• Core-specific mobility work

Phase 4: Endurance Specialization (Weeks 7-8)

Focus on maximum time under tension.

Monday/Thursday:

• Standard Plank: 2 sets at max effort (aiming for test time)

• Active Recovery: Child's Pose, 30 seconds

• Plank Reach and Touch: 3 sets of 30 seconds

• Rest 90 seconds between max effort sets

Tuesday/Friday:

• EMOM (Every Minute On the Minute) Planks: 10 rounds, 30-second hold, 30-second rest

• Side Plank Hold: 2 sets each side, max effort

• Hollow Rock: 3 sets of 20 reps

• Rest as needed for quality

Weekend:

• Full AFT Plank Test Simulation

• Thorough recovery work

Supplementary Exercises for Plank Excellence

These exercises complement your plank training to address weaknesses and build supporting muscles:

For Hip and Posture Stability

1. Glute Bridge: Strengthens posterior chain and improves hip positioning.

   • Lie on your back, feet flat on floor, hip-width apart

   • Press through heels to raise hips until knees, hips, and shoulders form a straight line

   • Hold for 2 seconds at top, repeat for 12-15 reps, 3 sets

2. Birddog: Enhances core stability during limb movement.

   • Start on hands and knees

   • Extend opposite arm and leg while maintaining neutral spine

   • Hold for 3-5 seconds, perform 8-10 reps per side, 3 sets

For Core Endurance

3. Hollow Hold: Builds anterior core endurance.

   • Lie on back, press lower back into floor

   • Extend arms overhead, raise shoulders and legs off floor

   • Hold position for 20-60 seconds, 3-4 sets

4. Farmers Carry: Develops functional core stability.

   • Hold heavy kettlebells or dumbbells at sides

   • Walk with upright posture for 30-60 seconds

   • Perform 3-4 sets with 1-2 minute rest

For Core Strength

5. Ab Wheel Rollout: Develops deep core control.

   • Start on knees with ab wheel in front

   • Roll forward as far as possible while maintaining flat back

   • Return to start, repeat for 8-12 reps, 3 sets

6. Hanging Leg Raise: Builds lower abdominal strength.

   • Hang from pull-up bar with arms straight

   • Raise legs until parallel to ground (or higher if possible)

   • Lower with control, repeat for 8-12 reps, 3 sets

For Plank Specificity

7. RKC Plank: Teaches maximum tension.

   • Assume standard plank position

   • Create full-body tension by squeezing glutes, quads, and abs while pulling elbows toward toes

   • Hold for 20-30 seconds, 4-5 sets

8. Plank Shoulder Taps: Enhances stability during movement.

   • Assume high plank position

   • Tap opposite shoulder with hand while maintaining hip stability

   • Perform 10-12 taps per side, 3 sets

Nutrition and Recovery for Core Development

Proper nutrition and recovery are essential for developing core strength and endurance:

Nutrition Tips

1. Protein Intake: Consume 1.6-2.0g of protein per kg of bodyweight to support muscle repair and growth.

2. Strategic Carbohydrates: Fuel your workouts with carbs consumed 1-2 hours before training.

3. Hydration: Dehydration significantly reduces muscular endurance. Aim for clear or pale yellow urine.

4. Anti-inflammatory Foods: Include fish, berries, leafy greens, and turmeric to aid recovery.

5. Timing: Consider a 4:1 carb-to-protein ratio post-workout to replenish glycogen stores and initiate repair.

Recovery Strategies

1. Sleep Quality: Prioritize 7-9 hours of quality sleep when training intensely.

2. Active Recovery: Incorporate light movement (walking, swimming) on rest days.

3. Mobility Work: Dedicate 10-15 minutes daily to hip, thoracic spine, and shoulder mobility.

4. Stress Management: High stress levels can impair core function and recovery. Practice meditation, deep breathing, or other relaxation techniques.

Mental Strategies for Test Day

The plank is as much a mental challenge as a physical one. Use these strategies to maximize your performance:

1. Segmentation: Break the test into manageable 30-second segments rather than focusing on the total time.

2. Visualization: Before the test, visualize yourself maintaining perfect form through your target time.

3. Breathing Control: Establish a rhythmic breathing pattern from the beginning (4-count inhale, 4-count exhale).

4. Focal Points: Identify a specific point on the ground to focus your gaze, helping maintain head position.

5. Mantra Development: Create a personal mantra to repeat during challenging moments ("Strong core, straight line").

6. Progressive Tension Management: Learn to direct tension only to the muscles that need it, relaxing others.

7. Pre-Test Routine: Develop a consistent warm-up that primes your core without fatiguing it.

Common Questions About Plank Training

Q: How quickly can I improve my plank time?

A: Most soldiers can expect a 15-30% improvement in their plank time within 4-6 weeks of dedicated training. Those starting with very short hold times may see even greater improvements.

Q: Should I train planks every day?

A: No. The core muscles, like all muscles, need recovery time. Training planks 3-4 times per week allows for adequate recovery while promoting adaptation.

Q: Is it better to do several shorter planks or one long plank?

A: Both have value. Multiple shorter planks with perfect form build the foundation, while longer holds develop the specific endurance needed for the test. As you approach your test date, incorporate more test-specific long holds.

Q: What should I do if I feel lower back pain during planks?

A: Lower back pain usually indicates improper form or core weakness. Focus on maintaining a neutral spine position, engage your glutes, and consider regressing to shorter holds or modified positions until you build proper strength.

Q: Will abdominal training machines help my plank?

A: Machine-based ab exercises have limited carryover to plank performance. Focus on isometric exercises (holds) and functional movements that train the entire core as a unit.

Final Tips for AFT Success

1. Practice Test Conditions: Perform your plank on the same surface and under similar conditions as the test.

2. Warm Up Properly: Include dynamic movements like hip bridges, bird dogs, and cat-cow stretches before testing.

3. Dress Appropriately: Wear comfortable, non-restrictive clothing that allows for proper body position feedback.

4. Consider Foot Position: Experiment with foot spacing during practice to find your most stable position (within boot-width).

5. Master Hand Position: Practice both fist position and flat palm position to find which allows you to generate more tension.

6. Time Your Training: Schedule your most intense plank sessions at the same time of day as your upcoming test.

7. Track Your Progress: Keep a log of your plank times to monitor improvements and identify plateaus.

The plank may not be the most glamorous event in the Army Fitness Test, but it's one where dedicated training can yield significant score improvements. By following this comprehensive guide, you'll build the strength, endurance, and mental toughness needed to maximize your plank time and boost your overall AFT score.

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Want to know exactly how many points your current plank time is worth? Use our AFT Calculator to track your progress and see what you need to achieve your target score.