Army ACFT Breakdown + Training Plan

Why the ACFT Replaced the Old APFT

The Army Physical Fitness Test (APFT) — push-ups, sit-ups, 2-mile run — served the Army for decades, but research consistently showed it didn't predict combat performance well. Someone could ace the APFT but still struggle to carry a wounded soldier, lift equipment, or perform explosive movements in the field.

The Army Combat Fitness Test (ACFT) was designed to fix that. Six events that test strength, power, agility, coordination, and endurance. It's harder than the old test, more comprehensive, and takes about 50 minutes to complete. Every soldier needs to pass it — and now that scores are tied to promotions, it matters more than ever.

The 6 ACFT Events Explained

Event 1: 3-Repetition Maximum Deadlift (MDL)

The deadlift is the first event. You perform 3 consecutive deadlifts with the maximum weight you can lift safely. The trap bar (hex bar) is used — not a straight barbell. This tests lower body and core strength, which is directly relevant to lifting equipment, loading ammunition, and casualty evacuation.

Minimum to pass: 140 lbs (60 points). Maximum score (100 points) requires 340 lbs.

How to train: If you've never deadlifted before, start light and learn the movement pattern. Feet hip-width, hinge at the hips, flat back, drive through your heels. Add weight gradually — 5–10 lbs per week for beginners. Three sessions per week of trap bar deadlifts will build strength quickly. Also train Romanian deadlifts and kettlebell swings to reinforce the hip hinge pattern.

Event 2: Standing Power Throw (SPT)

You throw a 10-lb medicine ball backward over your head as far as possible. Each soldier gets two attempts and the better throw counts. This measures explosive power from your legs, hips, and upper body — the kind of power needed for rapid movements in combat.

Minimum to pass: 4.5 meters (60 points). Maximum score requires 12.5 meters.

How to train: The power throw is a skill event. Practice the movement with a 10-lb medicine ball (or similar weight). Drive through your legs first, then your hips, then your arms. It's not just an arm throw — your legs generate most of the power. Also train box jumps and squat jumps to build the explosive hip extension you need.

Event 3: Hand-Release Push-Up — Arm Extension (HRP)

Unlike standard push-ups, hand-release push-ups require you to lift your hands completely off the ground at the bottom of each rep, then extend your arms out to the sides before pushing back up. This prevents bouncing and ensures full range of motion on every rep.

Minimum to pass: 10 reps in 2 minutes (60 points). Maximum score requires 60 reps.

How to train: Practice the exact movement — don't just do regular push-ups. The arm extension step costs time and energy. Train them daily or every other day. Also add dumbbell rows and scapular pull-apart exercises to build the upper back strength that makes the arm extension step easier.

Event 4: Sprint-Drag-Carry (SDC)

The SDC is a 250-meter shuttle run that combines five different movements: a 50m sprint, 50m drag (dragging a 90-lb sled backward), 50m lateral shuffle, 50m kettlebell carry (2x 40 lbs), and another 50m sprint. It's the most demanding event aerobically and the one that surprises people the most.

Minimum to pass: Under 3 minutes (60 points for men, slightly adjusted for women). Maximum score requires under 1:33.

How to train: There's no substitute for practicing the actual movements. Find a sled or improvise with a heavy bag for dragging. Carry heavy weights for the farmer's carry portion. For aerobic conditioning, do interval training and hill sprints. The SDC is brutal if you're aerobically undertrained — your cardio base matters enormously here.

Event 5: Leg Tuck or Plank

Soldiers choose between two options: a leg tuck (hang from a pull-up bar, bring your knees to your elbows, lower, repeat) or a 2-minute plank. The leg tuck requires significant grip and core strength — many soldiers who struggle with pull-ups choose the plank instead. Both test core endurance effectively.

Minimum (plank): 2:09 (60 points). Maximum requires 3:40+.

Minimum (leg tuck): 1 rep (60 points). Maximum requires 20 reps.

How to train: If you choose the plank, practice holding it with perfect form — straight line from head to heels, no sagging hips. Build from 30-second holds and add 10–15 seconds per week. If you want to do leg tucks, start with dead hangs to build grip strength, then progress to knee raises, then full leg tucks. Most beginners should train the plank first.

Event 6: 2-Mile Run (2MR)

The only event carried over from the old APFT. You run 2 miles as fast as possible. Given that this comes after 5 other demanding events, your pacing strategy going into the run matters a lot.

Minimum to pass: Under 21:00 (men age 17–21, 60 points). Exact minimums vary by age group.

How to train: Build an aerobic base with 3–4 runs per week. For the ACFT run specifically, train your body to perform aerobically when already fatigued. Brick workouts — where you do strength training then immediately run — are excellent prep. Also do weekly long runs (3–5 miles) to build the aerobic capacity to recover mid-race.

ACFT Minimum Score Summary

A 10-Week ACFT Training Plan Overview

Because the ACFT tests so many different fitness qualities, you need a training plan that hits all of them without burning you out.

Weeks 1–3: Build the Foundation

• Monday: Trap bar deadlift (work up to 3RM attempt), leg tuck/plank practice
• Tuesday: 3-mile easy run
• Wednesday: Hand-release push-ups (volume work), sprint intervals (8×100m)
• Thursday: Sled drag, farmer carries, med ball throws
• Friday: 4-mile easy run or bike

Weeks 4–7: Increase Intensity

• Add 5–10 lbs per week to your deadlift working weight
• Introduce brick workouts: 30 min strength then 2-mile run at goal pace
• Practice the full SDC event once per week
• Run 4+ miles twice per week at easy pace

Weeks 8–10: Peak and Simulate

• Run one full ACFT simulation per week — all 6 events in order
• Reduce overall volume, maintain intensity
• Focus on recovering between sessions — sleep and nutrition matter

Frequently Asked Questions

Conclusion

The ACFT is harder than the old APFT — and it's supposed to be. It's designed to identify soldiers who are genuinely prepared for the physical demands of service, not just people who can do push-ups and jog. The good news is that with the right training plan and enough time, the vast majority of recruits can pass it comfortably.

Start with the events that feel furthest from your current ability. If you've never deadlifted, start there. If running is your weakness, build your aerobic base now. The ACFT rewards well-rounded training — no single event will carry you.

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