ACFT Training Guide: Improve Your Military Fitness Scores
Complete Army Combat Fitness Test (ACFT) training guide with the new Army Fitness Test (AFT) updates for 2025
Critical Update: ACFT to AFT Transition
The Army Combat Fitness Test (ACFT) will be replaced by the Army Fitness Test (AFT) on June 1, 2025. This guide covers both the current ACFT and the new AFT standards.
Key Changes in 2025
Test Transition
AFT becomes official test of record on June 1, 2025, replacing the ACFT
Event Removed
Standing Power Throw (SPT) removed due to technical nature and injury risk
New Standards
Combat MOSs: 350+ total score, sex-neutral. Combat enabling: 300+ total score
AFT Implementation Timeline
April 23, 2025
Army Directive published on Army Publishing Directorate
May 1, 2025
Execution Order published with implementation guidance
June 1, 2025
AFT becomes official test of record
January 1, 2026
New scoring standards for combat MOSs take effect for active component
June 1, 2026
New scoring standards for combat MOSs take effect for Reserve and National Guard
Combat MOSs Requiring 350+ Score
Infantry
- 11A – Infantry Officer
- 11B – Infantryman
- 11C – Indirect Fire Infantryman
- 11Z – Infantry Senior Sergeant
Engineers
- 12A – Engineer; General Engineer
- 12B – Combat Engineer
Field Artillery
- 13A – Field Artillery Officer
- 13F – Fire Support Specialist
Special Forces
- 18A – Special Forces Officer
- 180A – Special Forces Warrant Officer
- 18B – Special Forces Weapons Sergeant
- 18C – Special Forces Engineer Sergeant
- 18D – Special Forces Medical Sergeant
- 18E – Special Forces Communications Sergeant
- 18F – Special Forces Intelligence Sergeant
- 18Z – Special Forces Senior Sergeant
Armor
- 19A – Armor Officer
- 19C – Bradley Crew member
- 19D – Cavalry Scout
- 19K – M1 Armor Crewman
- 19Z – Armor Senior Sergeant
AFT Test Events (5 Events)
Event 1: 3 Repetition Maximum Deadlift (MDL)
Deadlift the maximum weight possible three times
Purpose & Benefits
- Assesses muscular strength, balance, and flexibility
- Measures lower body, grip, and core strength
- Helps prevent hip, knee, and lower back injuries
Equipment & Execution
- 60-pound hex bar and plates
- Maximum 2 attempts allowed
- Proper form required for all 3 reps
Training Exercises
Sumo Deadlift
Wide stance deadlift variation
Staggered Squat Jump
Explosive power training
Forward Lunge
Unilateral leg strength
Event 2: Hand-Release Push-Up – Arm Extension (HRP)
Complete as many Hand-Release Push-ups as possible in two minutes
Purpose & Benefits
- Assesses muscular endurance and flexibility
- Measures upper body endurance
- Drives upper body and core strength training
Equipment & Execution
- Level surface required
- 2-minute time limit
- Hand release and T-position required
Training Exercises
Supine Chest Press
Chest strength building
8-count T Push-up
Progressive training
Incline Bench
Upper chest focus
Quadraplex
Full body integration
Event 3: Sprint-Drag-Carry (SDC)
Conduct 5 x 50 meter shuttles for time – sprint, drag, lateral, carry and sprint
Purpose & Benefits
- Muscular endurance and strength
- Anaerobic power and endurance
- Balance, coordination, agility
Equipment & Execution
- 90-pound sled, 2×40-pound kettlebells
- 4-minute time limit
- 5 different movement patterns
Training Exercises
Straight Leg Deadlift
Posterior chain strength
Bent Over Row
Pulling strength
300M Shuttle Run
Anaerobic conditioning
Event 4: Plank (PLK)
Maintain a proper plank position for as long as possible
Purpose & Benefits
- Assesses muscular endurance and balance
- Measures core strength and endurance
- Promotes spinal stability
Equipment & Execution
- Level surface required
- Hold until failure
- Straight body alignment required
Training Exercises
Bent-Leg Raise
Lower ab strengthening
Leg Tuck and Twist
Oblique strengthening
Side Bridge
Lateral core stability
Event 5: Two-Mile Run (2MR)
Run two miles for time on a measured, generally flat outdoor course
Purpose & Benefits
- Assesses aerobic endurance
- Enables work for long periods
- Improves recovery time
Equipment & Execution
- Measured 2-mile course
- Timed for record
- Indoor or outdoor approved
Training Applications
Dismounted Movement
Tactical movement on foot
Ruck March
Load-bearing endurance
Infiltration
Covert movement
AFT Scoring Standards
Combat MOSs Standard
- Sex-neutral scoring
- Age-normed standards
- Minimum 60 points per event
- Applies to 21 combat MOSs
Combat Enabling Standard
- Sex and age-normed scoring
- Standard passing score
- All other MOSs
- Current ACFT standards maintained
12-Week AFT Training Program
Weeks 1-4
Foundation Building
- Focus on form and technique
- Build base strength and endurance
- 3-4 training sessions per week
- Gradual volume increase
Weeks 5-8
Strength Development
- Increase training intensity
- Event-specific training
- 4-5 training sessions per week
- Progressive overload
Weeks 9-12
Test Preparation
- Peak performance training
- Practice full AFT events
- Taper before test day
- Mental preparation
Sample Weekly Schedule
AFT Score Distribution
Nutrition and Recovery
Nutrition Guidelines
-
Protein: 1.2-1.6g per kg body weight daily
-
Carbohydrates: 3-5g per kg body weight for training days
-
Hydration: 35-40ml per kg body weight daily
-
Pre-workout: Consume carbs 1-2 hours before training
Recovery Strategies
-
Sleep: 7-9 hours per night for optimal recovery
-
Active Recovery: Light walking or swimming on rest days
-
Stretching: 15-20 minutes daily flexibility work
-
Massage: Weekly self-massage or foam rolling
Test Day Success Tips
24 Hours Before
- Get 8+ hours of sleep
- Eat a balanced, familiar meal
- Hydrate well throughout the day
- Avoid strenuous exercise
Test Day Morning
- Eat 2-3 hours before test
- Arrive early for warm-up
- Stay hydrated but don’t overdrink
- Mentally rehearse each event
Mental Preparation
Mental toughness is crucial for AFT success. Use these techniques to optimize your mental state:
Visualization
Mentally rehearse perfect execution
Breathing
Deep breathing to control nerves
Focus
One event at a time mindset
Official Resources
Official Documents
Success Through Preparation
The transition from ACFT to AFT represents a significant evolution in Army fitness standards. Success requires dedicated preparation, proper training, and understanding of the new requirements.
Plan Ahead
Start training early for the June 1, 2025 transition
Train Smart
Focus on event-specific training and proper form
Achieve Excellence
Meet the new standards and exceed expectations