AFT Training Guide
Comprehensive training plans and techniques for Army Fitness Test success
Expert GuidanceEvent-SpecificProgressive Plans
Training Plans
Beginner
Beginner (8-Week Plan)
For those new to military fitness training
8 weeks
4-5 days/week
Building base fitness and learning proper form
Intermediate
Intermediate (12-Week Plan)
For those with basic fitness foundation
12 weeks
5-6 days/week
Improving performance in all events
Advanced
Advanced (16-Week Plan)
For experienced athletes seeking maximum scores
16 weeks
6 days/week
Peak performance and score optimization
Event-Specific Training
🏋️
3 Repetition Maximum Deadlift
Build maximum strength with progressive overload
Training Tips
- • Focus on proper form and technique
- • Progressive overload training
- • Include accessory exercises
- • Allow adequate recovery time
Key Exercises
Conventional DeadliftsRomanian DeadliftsRack PullsHip ThrustsGlute Bridges
⚾
Standing Power Throw
Develop explosive power and coordination
Training Tips
- • Practice throwing technique
- • Build core and shoulder strength
- • Work on hip drive
- • Focus on follow-through
Key Exercises
Medicine Ball ThrowsOverhead PressRotational ThrowsPlyometric ExercisesCore Strengthening
💪
Hand-Release Push-Up
Build upper body endurance and strength
Training Tips
- • Master proper form first
- • Build up volume gradually
- • Include push-up variations
- • Strengthen supporting muscles
Key Exercises
Standard Push-upsIncline Push-upsDecline Push-upsDiamond Push-upsTricep Dips
🏃
Sprint-Drag-Carry
Develop anaerobic power and functional strength
Training Tips
- • Practice the exact movements
- • Build anaerobic capacity
- • Improve transition speed
- • Focus on technique under fatigue
Key Exercises
Sprint IntervalsSled DragsFarmer's WalksLateral ShufflesBurpees
🤸
Leg Tuck
Build core strength and grip endurance
Training Tips
- • Start with assisted variations
- • Build grip strength
- • Focus on controlled movement
- • Strengthen hip flexors
Key Exercises
Hanging Knee RaisesDead HangsAssisted Leg TucksV-upsPlanks
🏃♂️
2-Mile Run
Build cardiovascular endurance and speed
Training Tips
- • Build aerobic base first
- • Include interval training
- • Practice race pace
- • Focus on consistent pacing
Key Exercises
Long Slow DistanceTempo RunsInterval TrainingFartlek TrainingHill Repeats
Training Principles
Progressive Overload
Gradually increase training intensity, volume, or complexity to continuously improve performance.
Recovery
Allow adequate rest between sessions for adaptation and injury prevention.
Specificity
Train movements and energy systems specific to AFT requirements for optimal transfer.
Nutrition and Recovery
Essential guidelines for supporting your training and performance
Nutrition Guidelines
- • Maintain adequate protein intake (0.8-1.2g per lb bodyweight)
- • Stay hydrated throughout training
- • Time carbohydrate intake around workouts
- • Include anti-inflammatory foods
- • Consider micronutrient needs
Recovery Strategies
- • Prioritize 7-9 hours of quality sleep
- • Include active recovery days
- • Use mobility and stretching routines
- • Monitor training load and stress
- • Consider massage and foam rolling