Army Combat Fitness Test (ACFT): Complete Training Guide for 2026

The Army Combat Fitness Test (ACFT) replaced the legacy Army Physical Fitness Test (APFT) as the official fitness assessment for the United States Army. Whether you are an active-duty service member, a reservist, or a civilian who wants to train at military-grade fitness standards, the ACFT provides a comprehensive framework for developing true functional fitness. This guide breaks down every event, provides a complete 12-week training programme, and shares the strategies that help athletes consistently score 500+ points.

Understanding the ACFT

What Is the ACFT?

The ACFT is a six-event fitness assessment designed to measure the physical fitness components most critical to combat readiness: muscular strength, muscular endurance, anaerobic power, anaerobic endurance, aerobic endurance, and explosive power. Unlike the APFT, which tested only push-ups, sit-ups, and a 2-mile run, the ACFT evaluates a broader range of physical capabilities that directly relate to common soldier tasks.

The Six Events

Event	What It Tests	Time Limit	Max Score
3 Repetition Maximum Deadlift (MDL)	Muscular strength	N/A	100
Standing Power Throw (SPT)	Explosive power	N/A	100
Hand Release Push-Up (HRP)	Muscular endurance	2 minutes	100
Sprint-Drag-Carry (SDC)	Anaerobic endurance	N/A	100
Plank (PLK)	Core endurance	N/A	100
2-Mile Run (2MR)	Aerobic endurance	N/A	100

Maximum total score: 600 points

Scoring Standards (2026)

The ACFT uses age- and gender-normed scoring tables. Here are the minimum and maximum performance standards for the moderate physical demand category (most common):

Minimum passing scores (per event): 60 points

Maximum score (per event): 100 points

Event	Minimum (60 pts)	Maximum (100 pts)
MDL	140 lbs (64 kg)	340 lbs (154 kg)
SPT	4.5 m	12.5 m
HRP	10 reps	60+ reps
SDC	3:00	1:33
PLK	1:30	3:30+
2MR	21:00	13:30

*Note: Standards vary by age group and gender. Check the official Army PFT website for your specific scoring table.*

Detailed Event Analysis and Training Strategies

Event 1: 3 Repetition Maximum Deadlift (MDL)

The event: Perform three repetitions of the deadlift at the heaviest weight you can manage with proper form using a hex bar (trap bar).

Available weights: 60, 70, 80, 90, 100, 110, 120, 130, 140, 150, 160, 170, 180, 190, 200, 210, 220, 230, 240, 250, 260, 270, 280, 290, 300, 310, 320, 330, 340 lbs.

Training strategy:

The deadlift tests pure lower body and posterior chain strength. Your training should focus on progressive overload with the trap bar (hex bar) deadlift as your primary movement.

Key exercises:

Hex bar deadlift — primary movement; train 3x per week with varying intensity

Conventional barbell deadlift — builds raw pulling strength and transfers to hex bar

Romanian deadlift (RDL) — strengthens hamstrings and hip hinge pattern

Barbell hip thrust — develops glute strength for lockout power

Farmer's carries — builds grip strength and full-body stability

Front squat — strengthens quads and core for the initial drive off the floor

Programming approach:

Week 1–4: Build a base with 4 sets of 5 reps at 70-75% of 1RM

Week 5–8: Increase intensity to 3 sets of 3 reps at 80-85% of 1RM

Week 9–12: Peak with heavy triples and singles at 85-95% of 1RM

Practice the exact 3RM protocol weekly: warm up, then hit your target weight for 3 clean reps

Common mistakes:

Rounding the lower back — maintain a neutral spine throughout

Jerking the bar off the floor — build tension gradually before lifting

Neglecting grip strength — your hands will fail before your legs if you do not train grip

Only training deadlift — accessory work is essential for balanced development

Event 2: Standing Power Throw (SPT)

The event: Throw a 10-pound (4.5 kg) medicine ball backwards over your head for maximum distance. You get two attempts and the best throw counts.

Training strategy:

The power throw measures explosive hip extension, shoulder power, and whole-body coordination. Think of it as a vertical jump combined with an overhead throw.

Key exercises:

Medicine ball backward overhead throw — practice the exact test movement 2-3x per week

Kettlebell swings — develops explosive hip hinge power

Box jumps — builds lower body explosiveness

Overhead medicine ball slams — trains the overhead throwing pattern

Power cleans — develops full-body explosive power

Broad jumps — builds horizontal power transfer

Technique tips:

Start facing away from the throwing lane with feet shoulder-width apart

Squat down while bringing the ball between your legs

Explosively extend hips, knees, and ankles while launching the ball up and back

The angle of release should be approximately 45 degrees behind you

Let momentum carry you — falling backward is allowed (you just cannot step over the line before release)

Programming approach:

Practice 10-15 throws per session, 2-3x per week

Film yourself to analyse release angle and timing

Supplement with 2-3 explosive lower body exercises per week

Event 3: Hand Release Push-Up (HRP)

The event: Perform as many hand release push-ups as possible in 2 minutes. At the bottom of each rep, you must fully release your hands from the ground (lift them briefly) before pressing back up.

Training strategy:

This event rewards both muscular endurance and efficient pacing. Most failures come from going too fast early and burning out.

Key exercises:

Hand release push-ups — practice the exact movement 3-4x per week

Standard push-ups — high-volume sets (aim for 100+ total reps per session)

Bench press — builds raw pressing strength at 60-70% of 1RM for higher reps

Dumbbell floor press — mimics the bottom position of the HRP

Tricep dips — builds lockout strength

Plank variations — develops the core stability needed to maintain form under fatigue

Pacing strategy:

First 30 seconds: establish a sustainable rhythm (about 15-18 reps)

30 seconds to 1:30: maintain steady pace, focus on breathing (about 25-30 reps)

Last 30 seconds: push through fatigue with shorter sets and brief pauses (about 10-15 reps)

Target: 50-60 total reps for a maximum score

Common mistakes:

Going too fast in the first 30 seconds and hitting a wall

Not fully releasing hands at the bottom (reps will not count)

Sagging hips — maintain a rigid plank position throughout

Holding breath — exhale on the push, inhale on the descent

Event 4: Sprint-Drag-Carry (SDC)

The event: A 250-metre shuttle run consisting of five 50-metre segments: sprint, sled drag, lateral shuffle, carry (two 40-lb kettlebells), and sprint.

Training strategy:

The SDC is the most complex event, testing anaerobic power, grip strength, agility, and mental toughness. It is also where the most time can be gained or lost.

Key exercises:

Sled drags — practice with a 90-lb sled, focusing on powerful leg drive

Farmer's walks — carry two 40-lb (or heavier) kettlebells/dumbbells for 50+ metres

Lateral shuffle drills — practice the exact 50-metre lateral movement

Sprint intervals — 50-metre sprints with 30-second rest, 8-10 reps

Shuttle runs — 25-metre down-and-back sprints to practice turning

Kettlebell carries — practice the exact carry movement with 40-lb kettlebells

Segment breakdown for a sub-2:00 time:

Sprint 1 (50m): 8-9 seconds

Sled drag (50m): 25-30 seconds

Lateral shuffle (50m): 18-22 seconds

Kettlebell carry (50m): 18-22 seconds

Sprint 2 (50m): 9-10 seconds

Key tips:

The sled drag is where most time is lost — focus on short, powerful steps

During the lateral shuffle, stay low and move your feet quickly

On the kettlebell carry, grip the handles firmly and take quick, controlled steps

Practice transitions — how you pick up and set down equipment matters

Event 5: Plank (PLK)

The event: Hold a forearm plank position for as long as possible. The clock starts when you assume the correct position and stops when any part of your body other than your forearms and toes touches the ground (or when you exceed the maximum time).

Training strategy:

The plank replaced the leg tuck in 2023 as the core endurance event. It tests isometric core strength and mental fortitude.

Key exercises:

Standard forearm plank — build to 4+ minute holds

Weighted planks — place a 10-25 lb plate on your back for added resistance

Side planks — 60-second holds each side to build oblique strength

Dead bugs — develops deep core stability and coordination

Ab wheel rollouts — builds anti-extension core strength

Pallof press — trains anti-rotation core stability

Programming approach:

Week 1–4: Build to 3-minute unweighted plank holds, 3x per week

Week 5–8: Add weight (10-15 lbs) and hold for 2-minute sets, plus unweighted holds to 3:30+

Week 9–12: Maintain 3:30+ unweighted holds; add variety with side planks and dynamic plank variations

Mental strategy:

Break the hold into 30-second segments — focus only on the current segment

Control your breathing: inhale for 4 counts, exhale for 4 counts

Find a spot on the ground to focus your eyes and block out discomfort

Squeeze your glutes and quads to distribute the load away from your shoulders

Event 6: 2-Mile Run (2MR)

The event: Run 2 miles (3.2 km) as fast as possible on a measured, generally flat course.

Training strategy:

The 2-mile run is the final event and tests aerobic endurance when you are already fatigued from five preceding events. Your training must account for this cumulative fatigue.

Key workouts:

Long runs (5-8 miles at conversational pace) — builds aerobic base

Tempo runs (2-3 miles at goal 2MR pace minus 15-20 seconds per mile) — builds lactate threshold

Interval training (400m or 800m repeats at faster than goal pace) — builds speed and VO2max

Easy recovery runs (2-3 miles at very easy pace) — promotes recovery between hard sessions

ACFT simulation runs — practice running 2 miles immediately after completing a bodyweight circuit to simulate event fatigue

Pacing strategy for a sub-14:00 2-mile run:

Lap 1 (400m): 1:45 — controlled start, find your rhythm

Lap 2 (400m): 1:44 — settle into pace, relax your shoulders

Lap 3 (400m): 1:44 — maintain focus, steady breathing

Lap 4 (400m): 1:44 — halfway point, stay mentally engaged

Lap 5 (400m): 1:45 — dig deep, maintain form

Lap 6 (400m): 1:45 — second-to-last lap, prepare to push

Lap 7 (400m): 1:43 — increase effort

Lap 8 (400m): 1:40 — all-out sprint finish

12-Week ACFT Training Programme

Programme Overview

This programme assumes you train 5 days per week with 2 rest days. Each day focuses on specific ACFT events while building overall fitness.

Weekly structure:

Monday: Deadlift + Power Throw

Tuesday: Running (intervals or tempo) + Core

Wednesday: Push-ups + Sprint-Drag-Carry Practice

Thursday: Easy Run + Mobility/Recovery

Friday: Full ACFT Simulation or Heavy Training Day

Saturday: Long Run + Accessory Work

Sunday: Rest

Phase 1: Foundation (Weeks 1–4)

Focus: Build a base of strength, endurance, and movement quality.

Monday — Strength:

Hex bar deadlift: 4×5 at 70% 1RM

RDL: 3×8

Medicine ball backward throw: 3×5

Kettlebell swings: 3×15

Farmer's carries: 3×40m

Tuesday — Running + Core:

400m intervals: 6×400m at goal 2MR pace, 90-second rest

Forearm plank: 3×90 seconds

Dead bugs: 3×12 each side

Wednesday — Endurance + Agility:

Hand release push-ups: 5×15

Standard push-ups: 3×25

Lateral shuffle practice: 4×50m

Sprint intervals: 6×50m with walk-back recovery

Thursday — Recovery:

Easy run: 3 miles at conversational pace

Full-body mobility routine: 20 minutes

Foam rolling: 10 minutes

Friday — Simulation:

Practice ACFT events at moderate intensity

Focus on technique and transitions, not maximum effort

Saturday — Aerobic:

Long run: 5 miles at easy pace

Accessory work: 3×10 hip thrusts, 3×10 floor press, 3×10 ab wheel rollouts

Phase 2: Build (Weeks 5–8)

Focus: Increase intensity and specificity. Begin training events at near-test conditions.

Increase deadlift intensity to 80-85% 1RM for triples

Increase push-up volume to 6×20 HRP

Introduce full SDC practice with equipment

Running: add tempo runs (3 miles at goal pace)

Plank holds: build to 3:00+ unweighted

Power throw: increase to 15 throws per session, track distances

Phase 3: Peak (Weeks 9–12)

Focus: Sharpen performance, practice full ACFT simulations, taper for test day.

Deadlift: heavy triples and singles at 85-95% 1RM

Push-ups: timed 2-minute sets at max effort 2x per week

SDC: full-speed practice 2x per week, targeting sub-2:00

Running: reduce volume, maintain intensity; race-pace 2-mile efforts

Plank: maintain 3:30+ holds

Week 11–12: Reduce training volume by 30-40% while maintaining intensity (taper)

Full ACFT simulation: at least twice during this phase, with 5+ days between simulations

Nutrition for ACFT Performance

Caloric needs: Most soldiers training for the ACFT need 2,800–3,500 calories per day, depending on body weight, training volume, and metabolic rate.

Macronutrient guidelines:

Protein: 1.6–2.2 g per kg bodyweight (supports muscle repair and growth)

Carbohydrates: 4–6 g per kg bodyweight (fuels high-intensity training)

Fats: 0.8–1.2 g per kg bodyweight (supports hormone production and recovery)

Test day nutrition:

Eat a familiar meal 2–3 hours before the test

Include complex carbohydrates and moderate protein (e.g., oatmeal with banana and protein powder)

Hydrate well the day before — aim for clear or light yellow urine

During the test: sip water between events, avoid drinking large amounts at once

Train Like a Soldier at 369MMAFit

You do not need to be in the military to benefit from ACFT-style training. At 369MMAFit, our training philosophy aligns perfectly with the functional fitness demands of the ACFT. Our programmes incorporate:

Strength training with deadlifts, squats, and pressing movements

Explosive power development through medicine ball throws, kettlebell work, and plyometrics

High-intensity conditioning that builds the anaerobic and aerobic endurance needed for events like the SDC and 2-mile run

Core stability training that goes beyond crunches to build real-world functional strength

MMA and combat fitness that develops the warrior mindset essential for pushing through the ACFT

Whether you are preparing for an actual ACFT or simply want to train at the highest standard of physical fitness, our Dubai-based trainers can design a programme tailored to your goals.

Final Tips for ACFT Success

Practice the exact events — specificity is king; train the test movements regularly

Do not neglect the SDC — this is the most technically complex event and benefits most from practice

Build your aerobic base — the 2-mile run comes last when you are fatigued; a strong aerobic foundation is critical

Rest before the test — take 2-3 easy days before your ACFT; do not try to cram last-minute training

Know the standards — understand your scoring table so you know exactly what performance you need for your target score

Train the transitions — practice moving between events efficiently; wasted time and energy during transitions adds up

Stay consistent — 12 weeks of consistent training beats 4 weeks of intense cramming every time

Army Combat Fitness Test (ACFT): Complete Training Guide for 2026