Армейский боевой фитнес-тест (ACFT): полное руководство по подготовке 2026

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

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

*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:

Programming approach:

Common mistakes:

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:

Technique tips:

Programming approach:

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:

Pacing strategy:

Common mistakes:

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:

Segment breakdown for a sub-2:00 time:

Key tips:

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:

Programming approach:

Mental strategy:

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:

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

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:

Phase 1: Foundation (Weeks 1–4)

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

Monday — Strength:

Tuesday — Running + Core:

Wednesday — Endurance + Agility:

Thursday — Recovery:

Friday — Simulation:

Saturday — Aerobic:

Phase 2: Build (Weeks 5–8)

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

Phase 3: Peak (Weeks 9–12)

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

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:

Test day nutrition:

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:

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