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The U.S. Army has made a major change in how it assesses physical preparedness with the replacement of the Army Physical Fitness Test (APFT) with the Army Combat Fitness Test (ACFT). This guide provides a clear, beginner-friendly training strategy to help you succeed, regardless of whether you're beginning from zero, preparing for basic training, or trying to raise your current ACFT score.
To make sure you're physically ready and self-assured on test day, we'll dissect the ACFT's components in this post and offer a beginner-friendly training schedule.
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The Army Combat Fitness Test (ACFT): What is it?
The ACFT simulates actual fighting movements to evaluate overall body fitness. Each of the six events focuses on a distinct facet of strength, power, agility, and endurance:
1. 3 Maximum Deadlift Repetitions (MDL)
2. Power Throw Standing (SPT)
3. Push-ups with a hand release (HRP)
4. SDC, or sprint-drag-carry
5. PLK, or Plank Hold
6. The 2-Mile Run (2MR)
Your overall level of fitness is determined by the sum of your individual scores for each event. Age- and gender-specific standards differ.
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Suitable for Beginners ACFT Training Schedule: 6-Week Course
Those with little to moderate fitness experience are the target audience for this 6-week training program. Pay attention to consistency, form, and increasing overload.
Timetable: Five Days a Week
Two days of rest, such as Wednesday and Sunday
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Weeks 1–2: Establish a Base
Objectives: Improve general fitness, develop endurance, and learn correct form.
Monday: Core + Strength
• Lightweight deadlifts: three sets of five repetitions
• Plank: 3 sets of 30 seconds • Goblet Squats: 3 sets of 10 reps • Bird-Dogs: 2 sets of 12 per side
Tuesday: Agility + Cardio
One mile of steady-state jogging, three rounds of a 25-meter sprint and a 25-meter kettlebell carry, and a sprint-drag-carry simulation
• Jump Rope: three one-minute sets
Wednesday: Relax or take a quick stroll or stretch
Thursday: Strength Training for the Upper Body
• Three sets of eight reps for hand-release push-ups
• Dumbbell Rows: three 10-set sets
Three sets of eight overhead presses and three sets of twenty push-up plank holds
Friday: Conditioning & Power
• Practice the Standing Power Throw:
Five repetitions of the medicine ball throw (10–15 lbs) and three rounds of the sled push/pull or substitution (resistance bands)
Jog/walk: one and a half kilometers
Saturday: Recovery + Core
• Three sets of 40 seconds for the plank hold
Three sets of twenty Russian twists; fifteen to twenty minutes for slow stretching and foam rolling
On Sunday, take some time to relax.
Weeks 3–4: Development of Strength and Skills
Objectives: Develop stamina, improve technique, and increase resistance.
Monday: Attention on the Lower Body
• Moderate deadlifts: four sets of five repetitions
Three sets of eight Bulgarian split squats each leg and three sets of twenty planks with shoulder taps
Tuesday: Conditioning & Sprint
30 m × 6 reps of sprinting with a 30-second break in between; 4 rounds of drag exercise using a weighted bag, rope, or sled
• A 1.5-mile run
Wednesday: Stretch or take a quick swim
Thursday: Challenge for the Upper Body
Pull-ups or assisted pull-ups: three sets of three to five; hand-release push-ups: three sets of ten to twelve; and incline push-ups: two sets of ten.
3 sets of 8 dumbbell presses
Power Day is Friday.
• Longer distance medicine ball throws: 6 repetitions • Broad jumps: 3 sets of 5 • High knees or box jumps: 3 rounds
Saturday: Cardio + Core
• Plank Hold: three one-minute sets
• Three 30-second sets of mountain climbers
• Jog: 2 km at a leisurely pace
On Sunday, take some time to relax.
Weeks 5–6: Test and Simulation Preparation
Objectives: Increase speed and endurance while imitating the ACFT format.
Monday: Part 1 of the ACFT Simulation
• Hand-release push-ups: maximum in two minutes; • Deadlift: 3RM test • Standing Power Throw: three attempts
Tuesday: Core & Recovery
Three 90-second repetitions of planks, ten minutes of foam rolling, and thirty minutes of light walking
Wednesday: Part 2 of the ACFT Simulation
• Sprint-Drag-Carry: Time each of the five components
Plank Hold: Maximum duration; 2-Mile Run: Time and evaluate
Thursday: Technique & Strength
Resolve test-related weaknesses, moderately increase weight, and perform push-ups and core endurance exercises.
Cardio Endurance on Friday
• Sprint intervals (6x 50m sprints) • 2.5-mile jog
Saturday: Adaptability & Movement
• Dynamic stretching or yoga • A quick stroll or relaxation
Sunday: Complete Rest
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Crucial Advice for Novices
1. Put Form First
Performance is enhanced and injuries are avoided with proper technique. To learn proper technique, particularly for deadlifts and push-ups, consult a trainer or consult online resources.
2. Make Slow Progress
Begin with moderate cardio and mild weights. Increase effort gradually to prevent injury and fatigue.
3. Nutrition and Hydration
Drink lots of water, eat lean protein, and consume complex carbohydrates to fuel your training. Steer clear of severe diets and meal skipping.
4. Sleep Is Essential
While during rest, muscles grow and repair. Don't disregard your days off; they are a necessary component of the plan.
5. Monitor Your Development
Keep track of your workouts, times, and results. This keeps you inspired and demonstrates your progress.
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Bring athletic attire, a water bottle, running shoes with adequate traction, and an optimistic outlook on test day!
Even a novice can succeed on the ACFT with systematic preparation and persistent work.
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Concluding remarks
A contemporary, comprehensive assessment of physical preparedness is the Army Combat Fitness Test. Building a solid foundation, training regularly, and progressively increasing intensity are the keys to success, even though it might seem daunting at first.
In addition to preparing your body for the exam, this beginner-friendly 6-week training regimen will help you build the strength, endurance, and discipline that the Army looks for in every soldier.
This strategy will help you reach your maximum level of fitness, regardless of whether you desire to train like a warrior or are enlisting in the military.
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