Step-by-Step Army Combat Fitness Test Training Strategy

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The Army Combat Fitness Test (ACFT) is the official physical readiness assessment for U.S. Army soldiers. Replacing the old Army Physical Fitness Test (APFT), the ACFT measures not only endurance but also strength, agility, and combat readiness. Whether you are preparing for basic training, already serving, or just curious about military fitness, having a step-by-step training strategy can make a big difference in your performance.

In this guide, we’ll break down the ACFT events, scoring system, and a structured training plan to help you maximize your results.

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Understanding the Army Combat Fitness Test (ACFT)

The ACFT consists of six events designed to test full-body fitness:

1. Three-Repetition Maximum Deadlift (MDL)—Measures lower-body strength.

2. Standing Power Throw (SPT)—Tests explosive power using a 10-pound medicine ball.

3. Hand-Release Push-Ups (HRP)—Builds upper-body endurance and muscular strength.

4. Sprint-Drag-Carry (SDC)—A test of speed, agility, and anaerobic capacity.

5. Plank Hold (PLK)—Replaced the leg tuck; measures core strength and stability.

6. Two-Mile Run (2MR)—Evaluates aerobic endurance and stamina.

Each event is scored on a scale of 0–100 points, with 600 being a perfect score. Passing requires a minimum of 60 points per event.

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Step-by-Step Training Strategy for the ACFT

Step 1: Assess Your Current Fitness Level

Before starting any training plan, test yourself on each event. Write down your baseline numbers—for example, how much you can deadlift, how long you can plank, or your 2-mile run time. This will help you track progress.

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Step 2: Build a Weekly Training Schedule

A good balance of strength, endurance, and recovery is crucial. Here’s a sample 5-day ACFT training schedule:

• Day 1 – Strength Training (Deadlift & Power)

  • Deadlifts (5 sets of 5 reps)

  • Squats (4 sets of 8 reps)

  • Power cleans or kettlebell swings (3 sets of 10 reps)

  • Medicine ball throws (practice SPT technique)

• Day 2 – Upper Body & Core

  • Hand-release push-ups (4 sets to failure)

  • Bench press (4 sets of 8 reps)

  • Pull-ups (3 sets to failure)

  • Plank holds (3 rounds of max time)

• Day 3 – Sprint & Agility Training (SDC Prep)

  • 5 × 100-meter sprints

  • Shuttle runs (10 × 25 meters)

  • Weighted sled drag or farmer’s carry

  • Burpees (3 sets of 15)

• Day 4 – Endurance & Conditioning

  • 3–4 mile run at moderate pace

  • Interval training: 6 × 400m sprints

  • Bodyweight circuit: push-ups, lunges, sit-ups

• Day 5 – Full ACFT Practice Session

  • Run through all 6 events back-to-back with rest periods.

  • Record your scores to measure improvement.

• Day 6 – Active Recovery

  • Light jog, yoga, or mobility stretching.

• Day 7 – Rest

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Step 3: Focus on Event-Specific Skills

• For Deadlift (MDL): Improve posterior chain strength with Romanian deadlifts, squats, and hip thrusts.

• For Power Throw (SPT): Practice medicine ball throws 2–3 times weekly. Explosive training like box jumps also helps.

• For Push-Ups (HRP): Work on chest, triceps, and shoulders. Try weighted push-ups and incline push-ups for variety.

• For Sprint-Drag-Carry (SDC): Train with weighted sled drags, farmer’s carries, and agility ladder drills.

• For Plank (PLK): Build core endurance with planks, side planks, and ab rollouts.

• For the 2-Mile Run (2MR): Mix long runs with interval training to build both speed and endurance.

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Step 4: Track Progress & Adjust Training

Every 2–3 weeks, perform a mini-ACFT to check your progress. If you are struggling with a specific event, adjust your training. For example, if your run time is slow, add more intervals and endurance runs.

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Step 5: Focus on Nutrition and Recovery

• Eat for performance:High-protein meals (chicken, fish, eggs, beans) support muscle repair. Complex carbs (oats, rice, and sweet potatoes) fuel long workouts.

• Stay hydrated: Dehydration can ruin endurance and strength.

• Sleep well: Aim for at least 7–8 hours per night for optimal recovery.

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Step 6: Mental Preparation & Test Day Strategy

The ACFT is not just physical—it’s mental. Stay confident, pace yourself, and approach each event with focus. On test day:

• Warm up properly with dynamic stretches.

• Conserve energy during strength events for the run at the end.

• Breathe deeply during planks and push-ups.

• Run negative splits (start slower, finish faster) for the 2-mile run.

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Final Thoughts

Passing the Army Combat Fitness Test requires more than random workouts—it demands a structured plan. By following this step-by-step training strategy, you’ll build strength, endurance, agility, and confidence to succeed. Whether you’re aiming to meet minimum standards or achieve a perfect 600 score, consistency and dedication are the keys to success.

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