How to Train for the AFT 2025: A Complete 12-Week Program

The Army Fitness Test (AFT) officially replaced the ACFT on June 1, 2025. With five events and a maximum score of 500, preparation requires a disciplined, event-specific training approach. This 12-week program will get you ready.

Phase 1: Foundation (Weeks 1–4)

The first four weeks focus on building your base strength and aerobic capacity. Don't try to peak too early — sustainable progress wins on test day.

• Deadlift (MDL): 3×5 trap bar deadlifts at 60% of your max, twice per week. Focus on form — flat back, full hip extension.
• Hand-Release Push-Ups (HRP): 4 sets to near-failure daily, rest 90 seconds between sets. Track total reps each session.
• Sprint-Drag-Carry (SDC): Twice weekly — practice the full shuttle sequence with a lighter sled to lock in technique.
• Plank (PLK): 3×60-second holds daily, rest 30 seconds between sets. Increase by 10 seconds every 5 days.
• Two-Mile Run (2MR): Three easy runs per week at conversational pace. Build your aerobic base before adding speed.

Phase 2: Intensification (Weeks 5–8)

Now you increase load and introduce event-specific interval work. This is where most soldiers see the biggest gains.

• MDL: Work up to 80% of max. Add 10 lbs every two weeks. Prioritize the 3RM format — explosive up, controlled down.
• HRP: Add a max-rep set each session. Track and try to beat your PR weekly.
• SDC: Add a second weekly session with full sled weight. Time each shuttle and aim to improve by 5+ seconds per session.
• PLK: Aim for 2:30 holds. Introduce weighted planks on one session per week.
• 2MR: Add one tempo run (comfortably hard pace for 20 minutes). Keep two easy runs as active recovery.

Phase 3: Peak & Taper (Weeks 9–12)

Weeks 9–10 are your hardest two weeks. Weeks 11–12 taper down so you arrive at test day fresh, not fatigued.

• Reduce volume by 30–40% in week 11, 50% in week 12.
• Do one full practice test in week 10 to simulate test day conditions.
• Prioritize sleep (8+ hours) and nutrition in the final week.

Recovery Tips

Training hard is only half the equation. Recovery separates soldiers who improve from those who plateau:

• Sleep 7–9 hours per night — growth hormone peaks during deep sleep.
• Consume 0.8–1g of protein per pound of bodyweight daily.
• Use a foam roller for 10 minutes post-workout, focusing on hip flexors and thoracic spine.
• Take one full rest day per week — active recovery (light walk or swim) is fine.

Use the AFT Calculator after each simulated test to track your point improvements across all five events. Consistent tracking is the fastest path to a higher score.