2-Week Quick Improvement Plan
Need to boost your ACFT score fast? This 2-week plan is designed for rapid improvement in all six events. Each day targets a different aspect of the test, with built-in recovery and links to our calculators, standards, and training hub for deeper guidance.
2-Week Schedule
| Day | Focus | Details |
|---|---|---|
| Day 1 | Deadlift & Power | 3RM Deadlift, Power Throw drills, core work |
| Day 2 | Push-Ups & Plank | Hand-Release Push-Ups, Plank holds, upper body mobility |
| Day 3 | Sprint-Drag-Carry | SDC intervals, sled drags, shuttle runs |
| Day 4 | Run & Recovery | 2-mile run, stretching, foam rolling |
| Day 5 | Full Body | Mix of all events, focus on weak areas |
| Day 6 | Active Recovery | Mobility, light cardio, rest |
| Day 7 | Mock ACFT | Test all six events, use calculators for scoring |
| Day 8 | Deadlift & Power | Repeat Day 1, increase intensity |
| Day 9 | Push-Ups & Plank | Repeat Day 2, add reps/time |
| Day 10 | Sprint-Drag-Carry | Repeat Day 3, faster intervals |
| Day 11 | Run & Recovery | Repeat Day 4, aim for faster time |
| Day 12 | Full Body | Mix of all events, focus on improvement |
| Day 13 | Active Recovery | Mobility, light cardio, rest |
| Day 14 | Final ACFT | Test all six events, compare to standards |
Tip: Use the ACFT calculators after each mock test to track your progress.
More Training Resources
- Training Hub – Explore all programs
- Equipment Guides – Gear for each event
- Official Regulations – Army ACFT rules
- ACFT Standards – Minimums and scoring