How to Pass the Army AFT

The most commonly failed events

The Sprint-Drag-Carry is the most commonly failed AFT event. It demands a combination of speed, grip strength and muscular endurance that most soldiers do not train for specifically. The 2-mile run is the second most common point of failure, especially for soldiers who have put their training into strength at the expense of aerobic capacity.

3-rep max deadlift (MDL)

The MDL is where most soldiers can pick up points with focused training. Even above the 60-point minimum, adding 20–40 lb to your three-rep max can be worth 10–15 points.

Key training principles

• Train with a hex bar if you can — the movement pattern is specific and different from a straight-bar conventional deadlift.
• 3×5 at 85% of your 1RM twice a week drives consistent strength gains.
• Stop two weeks before the test — maximal strength needs full recovery, not last-minute heavy work.
• Grip strength matters — add farmer’s carries and dead hangs.

Hand-release push-up (HRP)

The HRP asks for muscular endurance and a specific movement pattern. The hand-release at the bottom removes momentum and makes every repetition harder than a standard push-up.

Key training principles

• Practise the exact movement — hands must fully leave the ground at the bottom. Train it that way every session.
• Grease the groove: five to ten perfect repetitions every hour through the day builds volume without fatigue.
• Three-week wave loading: week 1 3×15, week 2 3×20, week 3 3×25, then repeat at higher reps.
• Taper the week before — cut volume to about 30% and keep speed and quality.

Sprint-drag-carry (SDC)

The SDC is a 250-metre course of five different movements. It demands explosive speed, grip, lateral movement, loaded-carry capacity and the ability to sustain effort across all five lanes without rest. This is the hardest event on the test for most soldiers.

Key training principles

• Simulate the course — farmer carries with 40-lb dumbbells, sled drags and lateral shuffles substitute if you have no sled.
• Sprint twice a week — six to ten 60-metre sprints at 90% effort with full recovery.
• Grip training is critical — the sled drag and the kettlebell carry are grip-limited for many soldiers.
• Practise transitions — time lost between lanes is where most people lose points.

Plank (PLK)

The plank is one of the most trainable events on the test. Most soldiers can add 30–60 seconds to their hold in four to six weeks of consistent work.

Key training principles

• Train daily but intelligently — three to four sets of near-maximum holds a day is effective and low-risk.
• Use a timer and log every session — small weekly personal records add up fast.
• Brace actively — think about pulling elbows toward toes and toes toward elbows. It increases hold time noticeably.
• Know your own target. The plank scale is age-graded, so the time worth 100 points at 19 is not the time worth 100 points at 39. Read your own figures on the AFT scoring chart or from the calculator.

2-mile run (2MR)

The 2-mile run responds quickly to consistent training. Even soldiers with little running background can take one to two minutes off in eight weeks with the right approach.

Key training principles

• Run three times a week minimum — two easy runs and one interval session.
• Interval training: 6×800 m at goal race pace with 90 seconds rest is the most effective single session for 2-mile time.
• Pacing matters — most soldiers go out too fast and fade. Aim for negative splits, the second mile slightly faster than the first.
• Time-trial every two weeks — it tells you where you actually stand and what to change.

30-day AFT prep plan

If your test is 30 days away, work your two weakest events and nothing else. Stop trying to improve everything — marginal gains on strong events will not overcome a failing one.

1. Days 1–21: targeted training on the two weakest events. Maintain the others with one or two sessions a week.
2. Days 22–28: reduce intensity to about 60%. Focus on movement quality and recovery.
3. Days 29–30: complete rest or very light movement. Sleep, hydrate and eat well.
4. Test day: warm up fully. The SDC and the MDL in particular punish a cold start.

Gear that helps

The right equipment makes a real difference at the margins. A GPS watch to pace your 2-mile splits, running shoes built for speed rather than cushioning, and grip tools for SDC and MDL training are the three highest-impact purchases most soldiers make before a test.

Browse recommended military PT gear, and check military gym discounts before you pay full price for a membership.