ACFT Training Hub
Comprehensive training resources to help you excel in all six events of the Army Combat Fitness Test.
Event-Specific Training
Targeted workouts for each of the six ACFT events
Focus on improving your performance in specific events with specialized training programs designed by military fitness experts.
- • Detailed exercise progressions
- • Video demonstrations
- • Technique improvement tips
- • Event-specific mobility work
Complete Programs
Full training programs for different fitness levels
Follow comprehensive training plans designed to improve your overall ACFT performance, with options for beginners to advanced soldiers.
- • 8-12 week programs
- • Periodized training cycles
- • Progressive overload
- • Balanced approach to all events
Quick Improvement
Rapid improvement strategies for upcoming tests
Need to improve quickly? Access our specialized programs designed to boost your performance in a short timeframe.
- • 2-4 week rapid improvement plans
- • Focus on technique optimization
- • Strategic event prioritization
- • Test-day preparation strategies
Event-Specific Training
Targeted training programs to improve your performance in each ACFT event
3-Rep Max Deadlift Training
Build lower body and grip strength
Our deadlift program focuses on building proper technique, progressive overload, and grip strength to maximize your MDL score.
- Progressive weight training
- Proper form and technique
- Grip strength development
- Accessory exercises
Power Throw Training
Develop explosive power
Our power throw program develops the explosive strength and technique needed to maximize your distance in the SPT event.
- Medicine ball drills
- Plyometric exercises
- Technical throw practice
- Hip power development
Hand-Release Push-Up Training
Build upper body endurance
Our push-up program builds the upper body strength and muscular endurance needed for maximum repetitions in the HRP event.
- Push-up progression plans
- Upper body strength building
- Muscular endurance training
- Proper hand-release technique
Sprint-Drag-Carry Training
Improve anaerobic capacity
Our SDC program develops the speed, strength, and anaerobic capacity needed to excel in this challenging event.
- Sprint training protocols
- Sled drag technique
- Lateral shuffle development
- Interval training methods
Plank Training
Build core endurance
Our plank program builds the core strength and endurance needed to maintain proper position for maximum time.
- Plank progression program
- Core stability exercises
- Proper plank form
- Mental endurance strategies
Two-Mile Run Training
Develop aerobic endurance
Our run program builds the aerobic capacity and pacing strategy needed to achieve your best time in the 2MR event.
- Interval training workouts
- Progressive distance plans
- Pacing strategies
- Recovery optimization
Complete Training Programs
Comprehensive training plans for different fitness levels and goals
Beginner ACFT Program
Perfect for those new to the ACFT or returning to fitness after a break. This 12-week program focuses on building a foundation of strength, power, and endurance.
Program Features
- 3-4 training sessions per week
- Gradual progression in all events
- Focus on proper technique
- Balanced development of all fitness components
- Suitable for those scoring below 450 points
Sample Week
- Monday: Strength focus (MDL, HRP)
- Tuesday: Cardio development (2MR)
- Wednesday: Rest/Active recovery
- Thursday: Power & speed (SPT, SDC)
- Friday: Core & endurance (PLK, HRP)
- Weekend: Light activity/Rest
Rapid Improvement Strategies
Short-term plans to boost your ACFT score when time is limited
2-Week Score Booster
Maximize your score with minimal time before your test
This accelerated program focuses on technique optimization and strategic event prioritization to help you gain points quickly before an upcoming ACFT.
Key Focus Areas:
- Technical efficiency in all events
- Strategic event prioritization based on your strengths
- Test-day pacing and execution strategies
- Recovery optimization between practice sessions
- Nutrition and hydration planning
Note: This program is not designed for long-term fitness development but for maximizing your current capabilities.
4-Week Performance Builder
Balance quick improvements with sustainable progress
This 4-week program provides a balanced approach to improving your ACFT score, with enough time to make meaningful fitness gains while preparing for an upcoming test.
Key Focus Areas:
- Targeted strength development for MDL and HRP
- Technical refinement in SPT and SDC
- Core endurance building for PLK
- Interval training for 2MR improvement
- Weekly practice tests with performance analysis
This program balances immediate improvements with sustainable progress to set you up for future success.
Expert Training Advice
Training tips from military fitness specialists and ACFT experts
Training Principles
- Progressive Overload: Gradually increase training volume and intensity to continue making gains.
- Specificity: Include exercises that directly mimic the movements in the ACFT.
- Recovery: Allow adequate rest between training sessions for optimal adaptation.
- Periodization: Structure your training in phases to peak for your test date.
- Balance: Develop all fitness components: strength, power, endurance, and mobility.
Common Mistakes to Avoid
- Neglecting Technique: Poor form limits performance and increases injury risk.
- Overtraining: Too much intensity without recovery leads to diminishing returns.
- Imbalanced Focus: Spending too much time on strengths while neglecting weaknesses.
- Inconsistency: Sporadic training patterns prevent steady progress.
- Improper Nutrition: Failing to fuel your body appropriately for training demands.
Content reviewed by Dr. Lila Sharma, Search Intelligence Consultant, PhD NLP
Last updated: June 1, 2024 | Source: Official Army ACFT Guidelines
Ready to Improve Your ACFT Score?
Start with one of our training programs today and track your progress with our ACFT calculators.