INTRODUCATION
I spent three months grinding in the gym—lifting heavier, running more, doing endless push-ups. My ACFT score barely moved. I went from 420 to 435 points. Fifteen measly points for twelve weeks of brutal training.
Then a crusty old sergeant major pulled me aside and said something that changed everything: “You’re training hard, but you’re training stupid. The ACFT is a test, not a workout. Learn the tricks.”
I thought he was full of it. Tricks? This is a physical fitness test. You either have the strength and endurance or you don’t, right?
Wrong. Dead wrong.
Over the next eight weeks, I learned specific ACFT tips and tricks that had nothing to do with getting stronger or faster. My deadlift max didn’t change. My running pace barely improved. But my score jumped from 435 to 555.
Let me share every trick, hack, and strategy that actually worked.
The ACFT Isn’t Just About Fitness (And That’s Why You’re Stuck)
Here’s what I didn’t understand for way too long: the ACFT isn’t purely a measure of how fit you are. It’s a measure of how well you perform six specific movements under specific conditions.
You can be incredibly fit and still score poorly if you don’t know the tricks. I’ve watched soldiers who could bench 300 pounds struggle with hand-release push-ups because they didn’t understand the technique.
I’ve seen runners who could easily run a 14:00 two-miler barely hit 16:30 on test day because they didn’t pace it properly after being gassed from the Sprint-Drag-Carry.
The soldiers who crush the ACFT aren’t necessarily the strongest or fastest. They’re the ones who figured out the tips and tricks that maximize points with the fitness they already have.
That was my breakthrough moment. I stopped trying to become superhuman and started trying to become smarter about the test itself.
Deadlift Tricks That Added 30 Pounds (Without Getting Stronger)
My deadlift was stuck at 230 pounds for months. I was doing all the “right” things—squats, Romanian deadlifts, accessory work. My gym max slowly crept up to 280 pounds.
But on test day? Still only hitting 230-240.
The problem wasn’t strength. It was setup and technique.
The Setup Trick That Changed Everything
I used to just walk up to the bar and yank it. No real setup, no consistency. Just grip it and rip it.
Then someone showed me the proper sequence, and it was like a lightbulb went off:
Step 1: Position my feet so the bar is over mid-foot (not my toes, not my heels—literally the middle of my foot).
Step 2: Grip the bar without moving my hips down yet. Just bend over and grab it.
Step 3: Drop my hips to the starting position AFTER my hands are already set.
Step 4: Pull my shoulders slightly back and down (engaging my lats).
Step 5: Take a deep breath, brace my core like I’m about to get punched, then push the floor away.
This setup routine alone added 20 pounds to my test-day deadlift without any strength improvement. I was just using my existing strength more efficiently.
The Grip Strength Hack Nobody Talks About
My deadlift would fail because my grip would give out before my legs did. I’d pull 240 once, then my hands would be too fried to pull it two more times.
The fix was stupidly simple: farmer’s carries twice a week.
I’d grab heavy dumbbells or kettlebells (heavier than felt comfortable) and walk for 40 seconds. Rest 90 seconds. Repeat 4 times.
Within three weeks, my grip strength improved so much that I could confidently pull 260 pounds three times. My legs were always strong enough—my hands were the weak link.
This one trick added 10+ pounds to my test-day max and probably 8-10 points to my score.
The Mental Trick for Heavy Attempts
I used to psych myself out on the third rep. I’d pull the first two, then stand there thinking “I don’t know if I can do this again.”
A powerlifter in my unit taught me a simple mental trick: treat each rep like it’s your first. After you put the bar down, walk away for 10 seconds. Reset completely. Then come back to the bar like you’re pulling your first rep.
This mental reset stops you from accumulating fatigue in your mind. The third rep isn’t “one more rep after two hard ones”—it’s just “a rep.”
Sounds dumb, but it works. I went from failing the third rep regularly to hitting it confidently.
Power Throw Tricks That Added 2 Meters
I was stuck throwing 7.5-8.0 meters for months. I couldn’t figure out why. I was doing medicine ball slams, kettlebell swings, box jumps—all the “right” exercises.
Then someone filmed me throwing, and I immediately saw the problem: I was using my arms way too much.
The Hip Drive Secret
The power throw is like 70% hips, 30% everything else. But I was throwing it like a basketball shot—mostly arms and shoulders.
Here’s the technique that fixed it:
Starting position: Hold the ball low, between your knees, with your back to the throw direction.
Phase 1: Squat down slightly and lean back. This loads your hips like a spring.
Phase 2: Explode through your hips FIRST. Drive them forward violently. Your arms are just along for the ride initially.
Phase 3: Only at the top of your hip extension do your arms take over to actually release the ball.
Think of it like a kettlebell swing, not a basketball shot. Your hips generate the power; your arms just direct it.
Once I fixed this, I immediately threw 9.2 meters. Same strength, better technique. That’s 15+ points just from understanding the mechanics.
The Release Angle Trick
I was releasing the ball too low and too early. Someone pointed out that a higher release angle means longer distance.
The trick: aim for a 45-degree angle. Visualize throwing the ball up and over an imaginary basketball hoop 15 feet in front of you.
When I started releasing higher, I gained another half-meter instantly. Now I’m consistently hitting 10+ meters.
The Warm-Up Mistake I Fixed
I used to do 1-2 practice throws, then go for my max attempt.
Bad idea. Cold muscles don’t produce power efficiently.
Now I do:
- 2 light throws at 50% effort
- 2 medium throws at 75% effort
- Then my 3 scored attempts
This warm-up routine adds at least 0.5 meters to my distance. My muscles are primed and my nervous system is activated.
Hand-Release Push-Up Tricks That Added 12 Reps
Hand-release push-ups destroyed me initially. I could do 70+ regular push-ups in the gym, but only 38-40 hand-release push-ups on test day.
The difference? Technique and pacing strategy.
The Descent Control Trick
I used to drop fast and push up fast, trying to bang out reps quickly.
Wrong approach. That burns your shoulders out in the first 20 reps.
The trick: control your descent. Lower yourself in a smooth 2-second count, lift your hands, then explode back up.
The controlled descent actually makes the push-up easier because you’re not slamming into the ground. You maintain tension and control through the full range of motion.
This change alone added 8 reps to my max. Same strength, better efficiency.
The Hand Placement Mistake
I had my hands way too wide. Felt more comfortable, but it was killing my endurance.
The trick: hands directly under your shoulders, maybe slightly narrower. This keeps your elbows closer to your body and uses your triceps more efficiently.
When I fixed my hand position, my shoulders stopped burning out at rep 30. Now I can push through to 50+ reps comfortably.
The Rest Position Secret
Here’s a game-changer: you can rest in the up position as long as you want. No time limit per rep, just a 2-minute total window.
My strategy now:
- Bang out 20 reps
- Rest in up position for 5 seconds
- Do 15 more
- Rest for 5 seconds
- Do 10 more
- Rest for 3 seconds
- Grind out the rest
Breaking it into chunks makes 50+ reps mentally manageable. I’m not thinking “I need to do 50 push-ups.” I’m thinking “give me 20, then we’ll reassess.”
This pacing strategy added 10+ reps to my score without any strength improvement.
Sprint-Drag-Carry Tricks That Saved 15 Seconds
The SDC was my worst event. I’d finish around 2:35-2:40, gasping for air, legs destroyed.
Then I learned that the SDC is more about transitions and technique than pure speed.
The Transition Trick That Saved 8 Seconds
I used to fumble the kettlebells. I’d set them down sloppy, pick them up sloppy, waste 2-3 seconds per transition.
The trick: practice the exact transitions in training. Where you put the kettlebells down matters. How you pick them up matters.
I started doing this drill: set up kettlebells and a sled exactly like test day, then practice ONLY the transitions for 10 minutes. No full sprints, just the movements between events.
Muscle memory kicked in. On test day, my transitions were smooth and automatic. That alone saved me 8 seconds, which is worth 5-7 points.
The Sled Drag Body Position
I was dragging the sled too upright. My form looked good, but it was inefficient.
The trick: lean forward at about 45 degrees. Get your chest low, drive with your legs, and really dig in with each step.
This body angle lets you transfer way more force to the sled. I shaved 3 seconds off my drag time just by leaning forward more.
The Lateral Shuffle Mistake
I was taking big, slow steps during the lateral shuffle. Felt powerful, but it was costing me time.
The trick: quick, light, choppy steps. Think basketball defensive slide, not power movements.
Small, fast steps are way quicker than big, powerful steps. This saved me 2-3 seconds.
The Final Sprint Mental Trick
By the final sprint, I’d be mentally done. I’d jog it in, thinking “I’m too tired to sprint.”
The trick: tell yourself “10 seconds of pain” and empty the tank. The final 25 meters is less than 10 seconds of effort. You can handle 10 seconds of anything.
This mental reframe helped me finish strong instead of coasting. Another 2 seconds saved.
All these SDC tricks combined dropped my time from 2:38 to 2:05. That’s 15-20 points added without improving my conditioning at all.
Plank Tricks That Added 45 Seconds
The plank is 80% mental, 20% physical. Once I figured out the mental tricks, my hold time jumped from 2:45 to 3:30+.
The RKC Technique
I used to just hold a plank. No real tension, just existing in plank position.
Then someone taught me the RKC (Russian Kettlebell Challenge) plank technique:
Squeeze everything: Glutes, abs, quads, arms. Everything maximally contracted.
Pull your elbows toward your toes (they won’t move, but the intent creates tension).
Squeeze your fists hard.
This full-body tension makes the plank way harder initially, but it distributes the load across your entire body instead of just your core.
My hold time jumped 30 seconds just from using proper tension.
The Breathing Trick
I used to hold my breath during planks. Big mistake. Holding your breath causes your body to freak out and quit early.
The trick: breathe slowly and deliberately. In through the nose for 3 seconds, out through the mouth for 3 seconds.
Focusing on breathing also distracts you from the discomfort. You’re counting breaths instead of thinking “this hurts this hurts this hurts.”
This breathing technique added another 15 seconds to my hold.
The Mental Distraction Hack
I used to stare at the timer, watching the seconds tick by. Time felt like it was moving backward.
The trick: stare at a fixed point on the ground about 2 feet in front of you. Don’t look at the timer. Don’t look around. Just lock your eyes on that one spot.
Your brain gets bored and zones out a bit. The pain is still there, but you’re not obsessing over it.
I combine this with breath counting. If I can hit 50 breaths (about 5 minutes at my breathing pace), I know I’m well past the time I need.
Two-Mile Run Tricks That Saved 40 Seconds
The run is the final event after you’re already wrecked. That’s what makes it brutal.
But there are tricks that make it way more manageable.
The Negative Split Strategy
I used to go out fast, thinking “bank some time early.” Bad idea. I’d blow up at the mile mark and suffer through the second mile.
The trick: run the second mile faster than the first. Start at a controlled pace that feels slightly too easy, then gradually speed up.
My old split: 8:00 first mile, 8:30 second mile (16:30 total)
My new split: 8:10 first mile, 7:50 second mile (16:00 total)
Negative splitting feels better mentally (you’re getting faster, not slower) and it’s physiologically more efficient.
This strategy alone saved me 30 seconds.
The Post-Plank Recovery Trick
After the plank, I used to rush immediately into the run. Big mistake. My core would be fried and my breathing would be all over the place.
The trick: take 60 seconds to walk, shake out your legs, and get your breathing under control before you start running.
You’re allowed transition time between events. Use it. That 60 seconds of recovery is worth way more than 60 seconds added to your run time.
The Pacing Landmark Strategy
I used to just run and hope for the best. No real pacing strategy.
The trick: break the run into landmarks. “Sprint to that tree, then maintain to the next corner, then push to the flag” and so on.
Instead of thinking “I need to run two miles,” I’m thinking “I need to reach the next landmark.”
This mental chunking makes the distance feel shorter and keeps me engaged instead of just suffering.
The Weekly Practice Trick That Ties It All Together
Here’s the most important ACFT tip: practice the full test once a week at 80% effort.
Not max effort—that’s too taxing. But go through all six events in order with proper rest between each one.
This weekly practice does three things:
First, muscle memory. Your body learns the sequence. Transitions become automatic.
Second, fatigue management. You learn how to perform when you’re already tired.
Third, progress tracking. You can see your score improving week to week, which keeps you motivated.
I do this every Friday. It’s not glamorous, and it’s not fun, but it’s the single most effective training method I’ve found.
The Warm-Up Sequence That Primes Performance
I used to show up to the ACFT and do a quick jog and some arm swings. That was my “warm-up.”
Bad idea. You’re asking your body to perform at maximum capacity without properly preparing it.
My new warm-up routine (takes 15 minutes):
Phase 1 (5 minutes): Light jogging to raise body temperature
Phase 2 (5 minutes): Dynamic stretching—leg swings, arm circles, hip openers, torso rotations
Phase 3 (5 minutes): Event-specific activation like 3 light deadlifts at 135 pounds, 2 practice throws at 50%, 10 practice push-ups, and a short 15-meter sprint
This warm-up primes my nervous system and gets my muscles ready for max effort. It probably adds 10-15 points to my total score just by optimizing my body’s readiness.
The Recovery Tricks Between Training Sessions
Training hard without recovering properly is like trying to fill a bucket with a hole in it. You’re working your ass off but not seeing progress.
Here are the recovery tricks that actually matter:
Sleep Is Non-Negotiable
When I started sleeping 8 hours consistently instead of 6, my scores improved without changing my training.
Your body repairs and adapts during sleep. Skip it and you’re just breaking yourself down.
The Post-Workout Nutrition Window
Within 45 minutes of finishing a hard training session, I eat protein and carbs. Usually a protein shake and a banana.
This refueling window helps your body recover faster, which means you can train hard again sooner.
Active Recovery Days
I used to take full rest days where I did nothing. That led to stiffness and slower recovery.
Now I do active recovery: light 20-minute walk, easy stretching, maybe some yoga.
This keeps blood flowing and actually speeds up recovery compared to complete rest.
Test Day Strategy That Saved My Score
All the training in the world doesn’t matter if you screw up test day.
Here’s my exact test day routine:
Night before: Light dinner, no alcohol, 8+ hours sleep, visualization for 10 minutes before bed.
Morning of: Wake up 3 hours before test time, eat a familiar breakfast (oats, banana, eggs), hydrate but don’t overdo it.
2 hours before: Stop drinking water (you don’t want to need a bathroom break mid-test).
90 minutes before: Do my full warm-up routine.
Between events: Box breathing (4 seconds in, 4 hold, 4 out, 4 hold) to control heart rate and stay calm.
After each event: Don’t dwell on it. Good or bad, it’s over. Focus on the next event only.
This routine keeps me calm, prepared, and focused. No surprises, no panic, just execution.
The Common Mistakes That Cost Points
Let me save you some pain by highlighting the mistakes I made:
Mistake 1: Overtraining the week before test day. I used to crush myself in training right up until test day. Your body needs rest to perform. Taper your volume the week before.
Mistake 2: Neglecting weak events. I spent all my time on events I was already good at because they felt good to train. Meanwhile, my SDC stayed terrible. Focus on your weakest event—that’s where the biggest point gains are.
Mistake 3: Not practicing the actual test. I’d train events individually but never practice the full sequence. The ACFT isn’t six separate tests—it’s one continuous test. Practice it that way.
Mistake 4: Comparing myself to others. Some guy would crush the deadlift, and I’d get discouraged. Doesn’t matter what he does. Run your own race.
Mistake 5: Ignoring technique in favor of just “trying harder.” Effort is important, but efficiency is more important. Work smarter, not just harder.
The Mindset Shift That Changed Everything
The biggest trick of all wasn’t physical—it was mental.
I stopped viewing the ACFT as a test of how fit I was and started viewing it as a test of how well I could execute six specific movements.
Fitness helps, obviously. But technique, strategy, pacing, transitions, mental toughness—these matter just as much.
When I made that shift, I stopped feeling helpless (“I’m just not strong enough”) and started feeling empowered (“I can learn the tricks to perform better”).
That mindset change is what allowed me to jump from 435 to 555 in eight weeks without becoming significantly stronger or faster.
Final Thoughts: Train Smarter, Score Higher
The ACFT rewards intelligent preparation more than raw fitness.
You can grind in the gym for months and see minimal score improvements. Or you can learn the tips and tricks that optimize your performance with the fitness you already have.
I’m not saying don’t train hard—you should. But add these ACFT-specific tips and tricks to your training, and you’ll see your score jump way faster than brute force alone.
Master the setup on the deadlift. Learn to throw with your hips. Pace your push-ups strategically. Practice SDC transitions. Use proper plank tension. Negative split your run.
These aren’t shortcuts—they’re smart strategies that maximize your existing capabilities.
Your score will thank you for it.
Now go practice those transitions.
Stay strong.