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3-Rep Max Deadlift
Why soldiers struggle
Most soldiers undertrain the posterior chain because military fitness historically focused on push-ups and running. The hex bar movement is also unfamiliar to many, and grip failure ends sets prematurely.
Key exercises
- 1
Hex Bar Deadlift
The closest movement to the actual test. Train with the same implement you will be tested on. Focus on driving through your heels and keeping your chest up.
- 2
Romanian Deadlift (RDL)
Builds hamstring and glute strength that directly transfers to the test. Use a straight bar with moderate weight for 3 sets of 8 to 10 reps.
- 3
Rack Pull
A partial range deadlift starting from knee height. Allows heavier loading to build top-end strength. Great for soldiers who struggle with the lockout.
- 4
Farmer Carry
Walk with heavy dumbbells or kettlebells for 40 to 50 meters. Builds grip strength and overall pulling capacity directly.
- 5
Barbell Row
Builds the upper back strength needed to maintain a neutral spine under heavy load. 3 sets of 8 to 10 reps.
4-week progression
| Week | Plan |
|---|---|
| Week 1 | 3 sets of 5 reps at 70% of your current max. |
| Week 2 | 4 sets of 4 reps at 75% of your current max. |
| Week 3 | 4 sets of 3 reps at 80% of your current max. |
| Week 4 | Work up to a new 3-rep max on test day. |
Test day tips
- ✓Take your time between the 3 reps. There is no time limit on the MDL so reset your grip and breath between each rep.
- ✓Start conservative on your opening attempt. A failed lift scores zero points for that attempt.
- ✓Wear the same footwear you trained in. Flat shoes or deadlift slippers outperform running shoes for this event.
Hand-Release Push-Up
Why soldiers struggle
The hand-release requirement catches many soldiers off guard. Soldiers who train standard push-ups build the wrong movement pattern. The brief pause at the bottom also requires more shoulder endurance than a standard push-up test.
Key exercises
- 1
Hand-Release Push-Up Practice
Train the exact movement you will be tested on. Touch your chest to the ground, fully lift your hands, then press back up. Build volume gradually over 4 weeks.
- 2
Tricep Dips
Builds the pushing endurance needed for high rep sets. Use parallel bars or a bench. 3 sets to near failure.
- 3
Diamond Push-Up
Increases tricep contribution and builds the strength to maintain form when fatigued. 3 sets of 8 to 12 reps.
- 4
Resistance Band Push-Down
Isolates tricep endurance with less fatigue than compound movements. High reps of 15 to 20 with a light band.
- 5
Plank Hold
Core stability directly affects how long you can maintain push-up form. Add plank training alongside your push-up work.
4-week progression
| Week | Plan |
|---|---|
| Week 1 | 5 sets of push-ups with 90 seconds rest, stopping 2 reps before failure each set. |
| Week 2 | 6 sets with 75 seconds rest. |
| Week 3 | 7 sets with 60 seconds rest. |
| Week 4 | 3 sets to near failure with 2 minutes rest, then taper 3 days before the test. |
Test day tips
- ✓Pace yourself from the start. Going out too fast in the first 30 seconds causes early muscle failure.
- ✓Count your reps quietly to maintain rhythm and avoid losing track under fatigue.
- ✓Keep your core tight throughout. A sagging hips position causes faster fatigue and risks a failed rep.
Sprint-Drag-Carry
Why soldiers struggle
The sled drag is an unfamiliar movement for most soldiers. Pacing across 5 different shuttle types is also a skill that requires practice. Soldiers who train only running are unprepared for the lateral shuffle and loaded carry.
Key exercises
- 1
Sled Drag
The most specific preparation for the SDC. Drag a weighted sled backwards for 25 to 50 meters. If no sled is available, use a tire or weighted bag with a rope.
- 2
Kettlebell Farmer Carry
Walk quickly with two kettlebells of similar weight to the test implements (40 lbs each). Practice turning at the 25-meter mark.
- 3
Lateral Shuffle
Drill the lateral shuffle technique over 25 meters. Stay low, do not cross your feet, and drive off the outside foot at each turn.
- 4
Sprint Intervals
Short 25 to 50 meter sprints with full recovery. Builds the acceleration needed for the sprint shuttles.
- 5
Loaded Step-Up
Builds the leg power for the drag and carry phases. Use a 20-inch box with dumbbells for 3 sets of 10 per leg.
4-week progression
| Week | Plan |
|---|---|
| Week 1 | Practice each shuttle individually at moderate pace. Focus on technique not speed. |
| Week 2 | Run the full SDC sequence twice per session at 80% effort with full recovery between runs. |
| Week 3 | 3 full SDC runs per session, targeting your goal time on the third run. |
| Week 4 | 2 full SDC runs at goal pace. Rest completely 2 days before the test. |
Test day tips
- ✓The sled drag is the slowest shuttle. Accept that and do not burn out trying to rush it.
- ✓On the carry shuttle, grip the kettlebell handles firmly and keep them away from your legs to avoid breaking stride.
- ✓Save a sprint for the final shuttle. Your last 50-meter sprint is where you can make up time.
Plank Hold
Why soldiers struggle
Core endurance is undertrained in most fitness programs. Soldiers who can hold a plank for 60 seconds often collapse under the sustained tension required for 2 minutes or more. Form breakdown under fatigue also causes premature failure.
Key exercises
- 1
Progressive Plank Hold
Hold a plank for as long as possible with perfect form. Rest twice as long as you held. Repeat 3 times per session. Add 5 seconds per session over 4 weeks.
- 2
Dead Bug
Lie on your back, extend opposite arm and leg while keeping your lower back pressed to the floor. Builds deep core stability that supports long plank holds.
- 3
Hollow Body Hold
Lie on your back, lift shoulders and legs slightly off the ground, hold the position. Directly trains the anterior core tension needed for a strong plank.
- 4
Ab Wheel Rollout
One of the most effective core strength exercises. Start from your knees and progress to standing rollouts over 4 weeks.
- 5
Side Plank
Trains lateral core stability. Hold each side for 30 to 60 seconds. Prevents the hip rotation that causes plank failures.
4-week progression
| Week | Plan |
|---|---|
| Week 1 | 3 plank holds daily, stopping 10 seconds before failure. Rest 2 minutes between holds. |
| Week 2 | 3 holds daily, stopping 5 seconds before failure. Rest 90 seconds between holds. |
| Week 3 | 2 holds to near failure daily. Rest 2 minutes between holds. |
| Week 4 | 1 maximum hold every other day. Rest completely 2 days before the test. |
Test day tips
- ✓Focus on a fixed point on the ground slightly ahead of you. Looking around breaks concentration and destabilizes your position.
- ✓Squeeze your glutes and quads actively. Many soldiers focus only on the abs but full-body tension extends hold time significantly.
- ✓Breathe steadily. Holding your breath causes rapid fatigue. Inhale through the nose, exhale slowly through the mouth.
Two-Mile Run
Why soldiers struggle
Pacing is the most common mistake. Soldiers who go out too fast in the first half mile pay for it in the final quarter mile. Many soldiers also lack the aerobic base needed to sustain their goal pace for the full distance.
Key exercises
- 1
Easy Base Runs
Run at a conversational pace for 20 to 40 minutes, 3 times per week. Builds the aerobic base that supports faster race efforts. Most soldiers run these too fast. You should be able to hold a conversation throughout.
- 2
Interval Training
Run 400-meter repeats at faster than your goal 2-mile pace with equal rest between each repeat. Start with 4 repeats and build to 8 over 4 weeks.
- 3
Tempo Run
Run 1 to 2 miles at a comfortably hard pace, around 85% of your maximum effort. Teaches your body to sustain a faster pace for longer.
- 4
Hill Repeats
Run hard up a moderate hill for 30 seconds, walk back down. Repeat 6 to 10 times. Builds running strength and improves form.
- 5
Strides
After an easy run, do 4 to 6 x 100-meter accelerations at near-sprint pace with full recovery. Improves leg turnover and running economy.
4-week progression
| Week | Plan |
|---|---|
| Week 1 | 3 easy runs (20 to 30 minutes each) plus 1 session of 4 x 400m intervals. |
| Week 2 | 3 easy runs plus 1 tempo run (1.5 miles) plus 1 interval session (6 x 400m). |
| Week 3 | 2 easy runs plus 1 tempo run (2 miles) plus 1 interval session (8 x 400m). |
| Week 4 | 2 easy runs, no hard sessions. Rest completely 2 days before the test. |
Test day tips
- ✓Know your target pace per mile before the test. If you need 18:00 total, that is 9:00 per mile. Go through the first mile at exactly that pace even if you feel good.
- ✓Use the first 400 meters to settle into your pace. Adrenaline will push you out too fast if you do not consciously hold back.
- ✓Pick up your pace in the final 400 meters when you can see the finish. Save something for the end.
General AFT Training Tips
Train the test
The most effective preparation is practicing the exact AFT events regularly. Do not just train general fitness and hope it transfers.
Fix your worst event first
Improving from 65 to 80 points on your worst event adds 15 points to your total. Improving from 90 to 95 on your best event adds only 5. Focus on the bottom.
Taper before the test
Reduce training volume in the final 3 to 4 days before the test. Arriving rested outperforms arriving tired from last-minute training.
Test day strategy
Complete all events in order. Pace conservatively in events where lower time is better. Save effort in the early events for the 2-mile run at the end.