Training Program for the Army Combat Fitness Test (ACFT)

The Army Combat Fitness Test has replaced the older Army Physical Fitness Test with a design that better measures combat readiness. It tests strength, endurance, and power through six events that mirror real-life military demands. Preparing for the ACFT takes smart training, not just hard work. This guide explains how to build an effective training program that fits your goals and helps you perform your best on test day.

Understanding the Army Combat Fitness Test

The ACFT includes six events:

1. Three-Repetition Maximum Deadlift (MDL)
2. Standing Power Throw (SPT)
3. Hand-Release Push-Up (HRP)
4. Sprint-Drag-Carry (SDC)
5. Leg Tuck or Plank (LTK/PLK)
6. Two-Mile Run (2MR)

Each event measures a different aspect of fitness. According to the U.S. Army’s official ACFT resources, the events are designed to reflect the physical tasks soldiers face in combat, such as lifting heavy gear, sprinting under load, and maintaining endurance under stress.

Key Fitness Components for ACFT Success

Building a training plan starts with understanding what to train. The ACFT assesses multiple fitness domains. A complete program must improve the following:

• Strength for the deadlift, sprint-drag-carry, and power throw
• Power for explosive movement in the power throw
• Muscular endurance for the push-ups and plank
• Speed and agility for the sprint-drag-carry
• Cardiovascular endurance for the two-mile run

Training should balance these elements. Overemphasizing one area leads to progress in some events but weakness in others.

How to Structure Your Training Program

A practical ACFT program runs between 8 and 12 weeks and follows a structured plan with progressive overload. You’ll train strength, power, endurance, and conditioning in rotation. Below is a week-by-week framework you can adapt to your level.

1. Strength Training

Strength is the base for the deadlift, drag carry, and core stability. Focus on compound lifts like squats, deadlifts, and presses. Aim for 3 to 4 lifting sessions per week, mixing heavy and moderate loads.

• Deadlift: 4 sets of 3–5 reps
• Front squat: 3 sets of 6 reps
• Overhead press: 3 sets of 8 reps
• Pull-ups: 3 sets to failure

Keep your form strict and rest 2–3 minutes between heavy sets. Gradually add weight each week as strength improves. The National Strength and Conditioning Association recommends structured progression to build maximal and relative strength for tactical athletes.

2. Power and Explosive Work

The standing power throw tests upper body explosive power. To train this, include ballistic and plyometric drills:

• Medicine ball throw (forward and backward)
• Broad jump
• Box jump
• Kettlebell swing

Perform power drills 2–3 times weekly after warming up but before heavy lifts. Focus on quality and speed rather than volume. ACE fitness experts suggest keeping reps low (3–6 per set) to train explosiveness without fatigue.

3. Muscular Endurance and Core Training

Push-ups and planks require bodyweight endurance and solid core stability. Include push-up variations, dips, planks, and hanging leg raises. A useful circuit might look like this:

1. Hand-release push-ups: 15 reps
2. Plank hold: 1 minute
3. Hanging leg raises: 12 reps
4. Rest: 60 seconds

Repeat the circuit 3–4 times. As you improve, increase time under tension. Strong core muscles stabilize the body during every ACFT event, not just the plank.

4. Agility and Anaerobic Conditioning

The sprint-drag-carry event demands short bursts of effort under fatigue. Training should simulate that intensity. Sample drills include:

• 30-meter sprint repeats
• Sled drags or heavy bag pulls
• Lateral shuffles
• Farmer’s carries

Set up intervals, such as five rounds of 30-second efforts with one-minute rest. Perform these 2–3 times per week after strength sessions or on standalone conditioning days. For reference on high-intensity conditioning methods, Breaking Muscle provides tactical training insights for military fitness.

5. Aerobic Conditioning

The two-mile run measures endurance and recovery ability. Mix steady runs with intervals for best results:

• One long easy run (3–5 miles) each week
• One interval session: 8×400 meters at goal pace with 90 seconds rest
• One tempo run: 20 minutes at a moderate-hard pace

If running consistently causes joint strain, include low-impact work like rowing or cycling sessions. According to the Mayo Clinic, aerobic cross-training maintains cardiovascular fitness and reduces overuse risk.

Sample Weekly Training Schedule

A balanced schedule might look like this:

• Monday: Strength (lower body) + short run
• Tuesday: Power + push-up/plank circuit
• Wednesday: Interval running + agility drills
• Thursday: Strength (upper body) + core work
• Friday: Sprint-drag-carry simulation + stretching
• Saturday: Long run or active recovery
• Sunday: Rest

Adjust based on recovery, availability, and performance in practice tests. Remember, consistency beats intensity over time.

Tracking Progress and Testing

Every few weeks, repeat the ACFT events as practice runs. Record your scores and note where progress stalls. That’s where to adjust training focus. If your 2-mile time improves but your deadlift stalls, add an extra lower-body strength session or adjust recovery time.

Some coaches recommend logging every session, noting total reps, times, and weights. Detailed tracking helps you see patterns and avoid plateaus. The T-Nation training section often emphasizes quantifiable progress and structured review as key to long-term physical development.

Nutrition and Recovery

Fitness gains depend on fuel and rest. Eat enough protein for muscle recovery and balance carbohydrates to support training intensity. Stay hydrated and spread meals evenly through the day. If body weight management is needed, adjust portion sizes gradually instead of cutting drastically.

Sleep is the most overlooked component of recovery. Aim for 7–8 hours a night. Quality rest improves strength, hormonal balance, and reaction time. Recovery techniques like foam rolling, mobility drills, or yoga can also reduce soreness and prevent injury. The Examine research database compares evidence-based nutrition and recovery aids that may support training performance.

Preparing for Test Day

Use the final two weeks before your ACFT as a taper period. Cut training volume by 25–40 percent, maintain intensity, and prioritize recovery. Practice all six events in sequence once or twice before the actual test to get used to the order and pacing. Test yourself on similar surfaces and conditions to build familiarity and confidence.

On test day, warm up with 5–10 minutes of light jogging, dynamic stretches, and mobility drills for the hips and shoulders. Bring water, stay relaxed, and focus on one event at a time.

Common Mistakes to Avoid

• Overtraining without enough recovery
• Neglecting running endurance
• Ignoring mobility and flexibility
• Failing to practice specific test events
• Skipping nutrition and hydration planning

Don’t let poor preparation undermine hard work. Balance heavy and light days, fuel properly, and maintain steady progress toward your goals.

Final Thoughts

The Army Combat Fitness Test rewards balanced, disciplined preparation. A successful training program builds strength, speed, and stamina while promoting injury resilience. Whether you’re an active-duty soldier or a civilian aiming to match military fitness standards, treat the ACFT as a full-body development program rather than just a test. With structured training and consistent effort, you’ll not only pass the ACFT but become stronger, faster, and more capable across any physical challenge.