How to Pass the Army AFT in 2026

Start Here: Diagnose Before You Train

The most important thing you can do before starting an AFT training plan is know your current score. Many soldiers spend weeks training the wrong events. If you are scoring 90 on the deadlift but 62 on the plank, every hour you spend under the bar instead of holding a plank is wasted time.

Run a practice AFT with honest effort, use our free Army AFT calculator to find your current score, and identify your bottom two events. Those are where all your focused training energy goes first.

Event 1: 3-Rep Max Deadlift (MDL)

Minimum to pass: 140 lbs (60 points)  |  Common failure reason: Poor hip hinge mechanics, attempting too much weight

Training Approach

The AFT deadlift tests maximum strength, not endurance. You get three attempts at the same weight. The key is to choose a conservative opening weight that you are certain you can lift three times, then attempt a heavier weight if you have additional attempts.

For strength development, work up to a heavy triple (3 reps) twice per week. Add 5-10 lbs per week. Focus on the hip hinge: push the floor away with your legs, not your back. Soldiers who round their lower back under load are both less efficient and at injury risk.

If you are not currently deadlifting, start with the Romanian Deadlift (RDL) to build the hip hinge pattern before adding maximal load. 3 sets of 8 RDLs per session for 4 weeks establishes the mechanics needed for heavy AFT pulls.

Event 2: Hand-Release Push-Ups (HRP)

Minimum to pass: 10 reps (60 points)  |  Common failure reason: Not fully releasing hands at bottom of each rep

Training Approach

The hand-release requirement means each rep takes longer than a standard push-up. Soldiers who train standard push-ups only are often surprised by the pace difference. Always practice the hand-release technique during training.

For endurance development, do daily high-rep sets to failure. The goal is muscular endurance, not strength. Do 5 sets of hand-release push-ups to failure with 2 minutes rest between sets, every day. Most soldiers add 2-4 reps per week to their max set this way.

Pace yourself during the actual test. Going maximum effort in the first 30 seconds and hitting failure at minute 1:15 is worse than a steady pace that holds through minute 2:00. Practice with a 2-minute timer.

Event 3: Sprint-Drag-Carry (SDC)

Minimum to pass: Under 3:00 (60 points)  |  Common failure reason: Slow sled drag transition, poor kettlebell grip

Training Approach

The SDC has 5 movements in 5 lanes across 50 meters each: Sprint, Drag (90-lb sled), Lateral Shuffle, Carry (two 40-lb kettlebells), Sprint. Most time is lost in the drag and carry lanes. See the SDC scoring chart to understand exactly how many points each second improvement is worth.

Train the drag specifically. Pull a heavy sled or weighted object backward for 50 feet, twice per week. If you do not have a sled, use a tire or sandbag. The drag requires hip extension and grip endurance that sprinting alone does not build.

Train kettlebell farmer carries. Pick up two 40-lb kettlebells and walk 50 meters without setting them down. This builds the grip and postural endurance needed for the carry lane. Add this to the end of leg days.

Event 4: Plank (PLK)

Minimum to pass: 1:30 (60 points)  |  Common failure reason: Hips dropping or rising, shoulders collapsing

Training Approach

The plank is the event soldiers most underestimate. It is also one of the easiest to improve with consistent daily practice. Hold a plank every day.

The AFT plank position is strict: forearms flat, body parallel, hips level. Any deviation and the judge will give a warning, then terminate your hold. Practice the exact position, not a sagging approximation of it.

Training protocol: Hold 80% of your current maximum every day, rest 90 seconds, repeat 4 times. If your max is 2 minutes, train 4 sets of 1:36 daily. This builds endurance faster than one maximum effort per day because you accumulate more time under tension without CNS fatigue.

Expect to add 10-15 seconds per week consistently with this approach. Most soldiers can go from 1:30 to 3:00 in 8-10 weeks.

Event 5: 2-Mile Run (2MR)

Minimum to pass: Under 21:00 (60 points)  |  Common failure reason: Going out too fast, poor pacing

Training Approach

The 2-mile run is the most heavily weighted event in terms of score variance. The difference between a 60-point run (21:00) and a 100-point run (13:22) is almost 8 minutes. Small improvements in your run time produce large score gains.

Know your goal pace before test day. If you need 18:00, your goal mile pace is 9:00. Run one mile at exactly 9:00. That is your target for every training run at or near your goal distance.

Interval training produces faster results than long slow distance for AFT improvement. Twice per week: run 6 x 400 meters at your goal mile pace, with 90 seconds rest between each. This trains your body to run at test pace without the fatigue of a full test effort.

Once per week: run 3 miles at a conversational pace (30-60 seconds slower per mile than your goal pace). This builds aerobic base. Do not skip base runs in favor of only intervals.

The Week Before Your AFT

Training mistakes the week before the test are common and costly. Follow these rules:

Days 7-4 before: Reduce training volume by 40%. Do not attempt new personal records. Your fitness is set by now. Additional hard training only creates fatigue without improving performance.

Days 3-2 before: Light movement only. A 20-minute easy jog or bodyweight circuit. Focus on sleep and hydration. Aim for 8 hours per night.

Day before: Rest or light stretching only. Eat your normal diet. Do not try new pre-workout supplements or dietary changes.

Test day: Eat a familiar meal 2-3 hours before. Warm up properly for 10-15 minutes. Start each event conservative on pacing.