Your Complete Guide to Training for the Army Combat Fitness Test

Let’s be honest—the Army Combat Fitness Test isn’t your typical fitness exam. When the Army rolled out the ACFT to replace the old APFT, they weren’t playing around. This test measures everything from raw strength to explosive power, from sprint speed to mental toughness during that grueling two-mile run.

I’ve watched countless soldiers struggle with the ACFT simply because they approached their training the wrong way. Some focused only on running. Others just lifted weights. The truth is, you need a balanced approach that hits every physical domain this test demands.

That’s exactly what we’re covering today. Whether you’re preparing for your first ACFT or trying to max out your score, this guide will walk you through everything you need to know.

Why ACFT-Specific Training Actually Matters

Here’s something most people don’t realize until it’s too late: being generally fit doesn’t automatically translate to ACFT success. You might be able to run a decent 5K or bench press your body weight, but that doesn’t mean you’ll crush the Sprint-Drag-Carry or throw that 10-pound ball far enough for a high score.

The ACFT tests your body in ways most regular workouts simply don’t. You’re lifting heavy. You’re exploding with power. You’re sprinting while fatigued. You’re holding a plank until your core screams. And then you’re running two miles while your legs are already burning from everything else you just did.

This is why random workouts won’t cut it. You need a structured approach that builds all these qualities simultaneously while preventing injury and burnout.

Breaking Down What the ACFT Really Tests

Before we dive into training plans, you need to understand what you’re up against. The ACFT consists of six distinct events, each targeting different physical capabilities.

The three-repetition maximum deadlift kicks things off. This tests your absolute strength—can you safely lift heavy weight off the ground? Your posterior chain needs to be strong here: hamstrings, glutes, lower back, and core.

Next comes the standing power throw. Take a 10-pound medicine ball and hurl it backward over your head as far as possible. This isn’t about strength alone; it’s about generating explosive power through your entire body in one coordinated movement.

Hand-release push-ups follow. You’ll perform push-ups where your chest touches the ground, you lift your hands briefly, then push back up. Sounds simple until you’re doing your 40th rep and your triceps are on fire.

The Sprint-Drag-Carry is where things get brutal. You’ll sprint 50 meters, drag a 90-pound sled back, perform lateral shuffles, carry two 40-pound kettlebells, and sprint again. Most soldiers agree this is the most challenging event because it demands speed, strength, and coordination all at once.

After that comes the plank hold. Hold a proper forearm plank position for as long as possible, up to several minutes. Your core endurance is everything here.

Finally, the two-mile run wraps up the test. By this point, your legs are already fatigued, making pacing and mental toughness critical.

Each event pulls from different energy systems and muscle groups. That’s why your training needs to be comprehensive rather than one-dimensional.

Essential Training Principles You Can’t Ignore

Building a Strong Strength Foundation

Strength isn’t just about the deadlift event. When you’re stronger overall, every other event becomes easier. Dragging that sled? Easier with strong legs. Holding that plank? Easier with a strong core. Even your running improves when your legs can generate more force with each stride.

You should be hitting strength training at least three times per week. Focus on compound movements that build functional strength: deadlifts, squats, lunges, rows, and loaded carries. These movements translate directly to ACFT performance.

Don’t forget about core work either. Your core stabilizes every movement in the ACFT. Planks are obvious, but also include dead bugs, hollow holds, and anti-rotation exercises.

Developing Explosive Power

Power is what separates good scores from great scores, especially on the standing power throw. Power means generating maximum force in minimum time. You can be strong, but if you can’t move that strength quickly, you’ll struggle.

Medicine ball throws are your best friend here. Practice explosive movements like jump squats, box jumps, and plyometric push-ups. These train your nervous system to recruit muscle fibers rapidly and coordinate movements explosively.

Start with lighter loads and focus on speed. As you develop better power, gradually increase the resistance.

Building Anaerobic Conditioning

The Sprint-Drag-Carry lives in the anaerobic zone. You’re going all-out for roughly two minutes, which means your body is working without sufficient oxygen. This creates lactic acid buildup and that burning sensation in your muscles.

To prepare, you need to train this energy system specifically. Short, intense intervals work best: 50 to 100-meter sprints with short rest periods, shuttle runs, prowler pushes, and HIIT circuits that mimic the SDC’s demands.

Don’t just run these drills at 70 percent effort. You need to train at the intensity you’ll experience during the actual test.

Aerobic Endurance Matters Too

While the ACFT emphasizes strength and power more than the old APFT, aerobic fitness still matters tremendously. The two-mile run is still there, and better cardiovascular conditioning helps you recover faster between events.

Build your aerobic base with steady-state runs of two to four miles at a comfortable pace. Add in tempo runs where you maintain a challenging but sustainable pace for 15 to 20 minutes. Interval workouts like 800-meter repeats also improve your aerobic power.

Consistency matters more than intensity here. Regular running, even at moderate paces, builds the aerobic engine you need.

Recovery Is Part of Training

This is where many soldiers sabotage themselves. They train hard every single day, thinking more is always better. Then they show up to test day feeling run down, sore, and weaker than they were weeks ago.

Your body doesn’t get stronger during workouts; it gets stronger during recovery. You need rest days. You need quality sleep. You need proper nutrition and hydration. You also need mobility work and stretching to keep your body moving well.

Overtraining leads to decreased performance, increased injury risk, and mental burnout. Build recovery into your plan just as intentionally as you build training.

Training Plans for Different Experience Levels

Starting Out: The First Four Weeks

If you’re new to ACFT training or coming back after time away, start here. The goal during these first four weeks is building a solid foundation without overwhelming your body.

For strength work, keep things simple and focus on learning proper form. Perform deadlifts for three sets of five reps, goblet squats for three sets of 10 reps, and dumbbell rows for three sets of 10 reps. Add in planks, holding for 30 seconds at a time for three sets.

Don’t worry about heavy weights yet. Focus on moving well and building baseline strength.

Power training at this stage means learning the movement patterns. Practice medicine ball chest throws for four sets of five reps using a lighter ball. Try box jumps onto a low box for three sets of five reps, focusing on landing softly and safely.

For Sprint-Drag-Carry preparation, start with shorter distances and lighter weights. Practice 20-meter fast runs for six rounds with rest between. If you have access to a sled, practice dragging it with lighter weight to learn the technique.

Your running at this phase should be accessible and sustainable. Try an interval approach: jog for one minute, walk for one minute, and repeat this cycle for 12 rounds. This builds aerobic fitness without overwhelming beginners.

Train four to five days per week during this phase, with at least two full rest days for recovery.

Intermediate Level: Weeks Four Through Eight

By now your body has adapted to the basic training stimulus. It’s time to increase intensity and volume strategically.

Your strength training gets more challenging. Work up to deadlifts for five sets of three reps, gradually increasing weight each week. Add back squats for five sets of five reps. Include kettlebell swings for four sets of 12 reps to build explosive hip power. Finish with a core circuit including multiple exercises for three rounds.

Power work becomes more demanding. Practice medicine ball overhead throws for five sets of four reps, really focusing on generating power from your hips and core. Add plyometric push-ups for four sets of five reps, where your hands leave the ground at the top of each rep.

Sprint-Drag-Carry conditioning ramps up significantly. Try 30-second max-effort sprints followed by 30 seconds of rest for 10 rounds. Practice sled drags with moderate weight for 40 meters, completing three rounds. Start incorporating lateral shuffles and carries to build event-specific fitness.

Your running should now include tempo runs where you maintain a moderately hard pace for 1.5 to 2 miles without stopping. Add in faster 400-meter intervals for four rounds with recovery jogs between. Your weekly mileage should gradually increase during this phase.

Train five to six days per week, maintaining at least one complete rest day.

Advanced Training: Weeks Eight Through Twelve

This phase is about peaking your performance for test day. Training intensity is high, but volume may actually decrease slightly to allow proper recovery.

Strength training focuses on heavy, quality work. Perform deadlift heavy singles or doubles—lifting near your maximum for one or two reps. These teach your body to recruit maximum muscle fibers. Add front squats for four sets of four reps, weighted lunges for three sets of 10 reps per leg, and weighted planks to challenge your core even more.

Explosive power training should now closely mimic test conditions. Practice rotational medicine ball throws using heavier balls. Perform max-effort standing power throws exactly as you will on test day. Add broad jumps for distance, focusing on controlled landings.

ACFT-specific conditioning becomes the priority. Run through complete Sprint-Drag-Carry simulations two to three times per week. Set up the full course and practice every element: sprint 50 meters, drag the sled back, shuffle laterally for 50 meters total, carry kettlebells for 50 meters, and finish with a sprint. Complete two to three full rounds with adequate rest between. This builds specific fitness and technique.

Advanced running includes challenging interval sessions. Try four rounds of 800 meters at your fastest sustainable pace with recovery jogs between. Follow this with a one-mile run at your ACFT goal pace. Your body learns to run fast while fatigued during these sessions.

At this level, you might train six days per week, but listen to your body carefully. If you feel beat up, take an extra rest day.

Specific Strategies for Each Event

Maximizing Your Deadlift Score

Form is everything on the deadlift. A technically sound deadlift is safer and allows you to lift more weight. Keep the bar close to your body throughout the movement. Push through your heels. Engage your lats by thinking about “bending the bar” or pulling your shoulder blades down and back. Brace your core like someone’s about to punch you in the stomach.

Your hamstrings and glutes are the prime movers here, so train them specifically. Romanian deadlifts, good mornings, and glute-ham raises all build posterior chain strength. Single-leg work like Bulgarian split squats addresses any side-to-side imbalances.

Always warm up properly before heavy deadlifts. Start with mobility work for your hips and thoracic spine. Do several warm-up sets with lighter weight before attempting near-maximal loads. Never skip this—cold muscles lift less weight and get injured more easily.

Throwing the Medicine Ball Farther

The standing power throw is all about technique and explosive hip extension. Many soldiers try to muscle the throw with their arms and shoulders, but the real power comes from your lower body.

Practice with medicine balls regularly—at least once per week. Start in a good athletic stance with the ball held overhead. Sit your hips back slightly, then explosively extend through your hips, knees, and ankles while throwing the ball up and back. Your entire body should create a wave of power from ground to ball.

Hip extension exercises build the specific strength you need here. Kettlebell swings, hip thrusts, and jump squats all develop this explosive hip power. Film yourself throwing occasionally to check your technique and track improvements.

Crushing Hand-Release Push-Ups

Building chest and triceps strength is the obvious solution here, but endurance matters just as much. You need to perform dozens of reps, not just a few heavy ones.

Train push-ups three to four times per week. One day might focus on max rep sets where you do as many as possible. Another day uses tempo push-ups where you slowly lower for three seconds, pause at the bottom, then push up explosively. This builds both strength and control.

Include variations like close-grip push-ups, wide-grip push-ups, and diamond push-ups. These hit your muscles from different angles and prevent overuse injuries. Also strengthen your upper back with rows and pull-ups; a strong back supports better push-up performance.

Dominating the Sprint-Drag-Carry

This event separates soldiers who trained specifically for it from those who didn’t. You need speed, strength, agility, and the ability to maintain all three while fatigued.

Practice the actual event movements regularly. Set up your own SDC course if possible and run through it. Focus on efficient movement: quick transitions, good sprint mechanics, staying low during the drag, and maintaining control during the carries.

Footwork matters enormously during the lateral shuffles. Practice staying low, keeping your feet wide, and moving quickly without crossing your feet or losing balance. This alone can save you precious seconds.

Build explosive leg power with exercises like jump squats, box jumps, and weighted step-ups. Practice short, intense sprints with minimal recovery to build the specific conditioning this event demands.

Holding That Plank Longer

The plank tests pure core endurance. You need to hold a proper position for as long as possible without your hips sagging or hiking up.

Practice planks every single day. Even 30 seconds per day adds up over time. Gradually increase your hold times each week. Use a mirror or have someone watch your form to ensure you’re not compensating with poor positioning.

The RKC plank variation is incredibly effective for building strength. Squeeze your glutes hard, pull your elbows toward your toes (without moving them), and create maximum tension throughout your entire body. You’ll hold this for much shorter times, but it builds tremendous core strength.

Don’t neglect anti-rotation exercises like Pallof presses and side planks. These strengthen your core from different angles and improve your ability to resist movement, which is exactly what the plank tests.

Running Your Best Two Miles

By the time you hit the two-mile run, you’ve already completed five demanding events. Your legs are tired, your breathing is elevated, and you need to dig deep mentally.

Interval training is your best tool for improving two-mile run times. Practice 400-meter repeats, 800-meter repeats, and mile repeats at or near your goal pace. These teach your body to sustain faster speeds even while fatigued.

Hip flexor strength matters more than most people realize. Strong hip flexors help you drive your knees up with each stride, improving efficiency. Include exercises like hanging knee raises, mountain climbers, and high knees in your training.

Maintain consistent weekly mileage rather than cramming all your running into one or two days. Three to four runs per week, even if some are shorter and easier, builds better aerobic fitness than sporadic hard efforts.

Structuring Your Weekly Training Schedule

Here’s an example of how to organize your week for balanced ACFT development. Adjust based on your schedule and recovery needs.

Monday focuses on strength and power. Perform deadlifts, squats, and medicine ball throws. This gives you maximum energy for the heaviest, most demanding work.

Tuesday is conditioning day. Work on sprint mechanics, practice SDC drills with the sled and carries. Keep the intensity high but the duration moderate.

Wednesday is dedicated to running. Depending on your phase, this might be intervals, tempo work, or event practice. Focus entirely on improving your cardiovascular fitness and running economy.

Thursday returns to strength work with an upper body and core emphasis. Hit push-up variations, rows, shoulder work, and extended planks. This gives your legs additional recovery while still training hard.

Friday is mixed ACFT practice day. Run through full event simulations, practice technique on each movement, and identify any weak points that need additional attention.

Saturday could be a longer, easier run or a recovery jog. Keep the intensity low and focus on building aerobic base and recovering from the week’s hard training.

Sunday is complete rest or very light mobility work. Let your body recover fully so you can attack the next week with maximum energy.

Nutrition Strategies That Support Performance

Your training plan is only half the equation. What you eat directly impacts your strength, endurance, recovery, and body composition.

Protein intake supports muscle repair and growth. Aim for 0.7 to 1 gram of protein per pound of body weight daily. Space this throughout the day rather than loading it all into one meal. Good sources include chicken, fish, lean beef, eggs, Greek yogurt, and protein supplements if needed.

Staying properly hydrated improves every aspect of performance. Dehydration decreases strength, slows your run times, and impairs recovery. Drink water consistently throughout the day, not just during workouts. A good rule is drinking half your body weight in ounces daily, more if you’re training hard or in hot weather.

Carbohydrates fuel your training sessions and help you recover. Don’t fall for low-carb trends when you’re training intensely for the ACFT. Your muscles need glycogen for high-intensity work. Focus on quality carb sources like rice, potatoes, oats, fruits, and vegetables.

Avoid crash diets or extreme calorie restriction while training hard. Severe deficits impair your ability to build strength and recover properly. If you need to lose weight, create a modest deficit of 300 to 500 calories daily rather than slashing intake dramatically.

Mistakes That Kill ACFT Performance

Training Only One Quality

Some soldiers only run. Others only lift weights. Both approaches fail because the ACFT demands multiple qualities simultaneously. You need strength and endurance, power and conditioning. Your training must address all these elements in a balanced way.

Neglecting the Sprint-Drag-Carry

Many soldiers avoid SDC practice because it’s uncomfortable and demanding. Then test day arrives and they’re shocked by how difficult it is. This event requires specific practice. Set aside time each week to work on it directly, even if it’s challenging.

Ignoring Technique Development

Poor technique limits your performance and increases injury risk. Take time to learn proper deadlift form, throwing mechanics, push-up positioning, and plank alignment. Small technique improvements can add significant points to your score.

Skipping Recovery

Training hard every single day without rest doesn’t make you tougher—it makes you weaker. Your body adapts and grows stronger during recovery, not during training. Build rest days into your plan intentionally. Prioritize sleep quality. Include mobility work and stretching.

Testing yourself too frequently also falls under poor recovery. You don’t need to run a full mock ACFT every week. Save full tests for specific checkpoints in your training cycle.

Final Thoughts on ACFT Success

The Army Combat Fitness Test represents a significant evolution in how the military measures physical readiness. It’s a challenging, comprehensive assessment that requires dedicated, intelligent training.

Whether you’re just starting your ACFT training journey or refining your approach to maximize your score, remember that consistency beats intensity every time. Follow a structured plan that addresses all components of fitness. Train the specific events you’ll be tested on. Recover properly between sessions. Fuel your body with adequate nutrition.

Most importantly, be patient with the process. Building the strength, power, endurance, and skills the ACFT demands takes time. You won’t achieve elite-level performance in a few weeks, but with consistent effort over months, you’ll see remarkable improvement.

Track your progress objectively. Test your deadlift max every few weeks. Measure your power throw distance. Time your two-mile run. When you see these numbers improving, you’ll know your training is working.

Stay focused on the goal: becoming a stronger, fitter, more capable soldier who’s truly ready for the physical demands of military service. The ACFT isn’t just a test to pass—it’s a standard that pushes you toward genuine combat readiness.