A max AFT score is 500 — 100 points in all five events. Few soldiers max every event, but smart, event-specific training can add dozens of points to your total. Here’s how to attack each event.
3RM deadlift: build maximal strength
Train heavy deadlifts in the 3–5 rep range twice a week, with progressive overload. Perfect your setup — neutral spine, hips loaded, bar close — because failed reps at heavy weight are usually technical, not strength, failures. Know the exact poundage you need for your target score on the score chart and train 10–15 lb above it.
Hand-release push-up: grease the groove
This is a 2-minute muscular-endurance event. High-frequency submaximal sets through the week (“grease the groove”) plus one weekly 2-minute max-effort test build both capacity and pacing. Practice the hand-release standard exactly — sloppy reps don’t count and waste energy.
Sprint-drag-carry: train the transitions
The SDC is won or lost in transitions. Drill the sprint-to-drag, drag-to-lateral, lateral-to-carry, and carry-to-sprint changeovers until they’re automatic. Train with the actual implements (sled, kettlebells) at test weight — grip and awkward loading are the limiting factors, not raw conditioning.
Plank: progressive time under tension
Add 10–15 seconds to your hold each week. Train planks 3–4 times weekly with varied holds (standard, weighted, long-lever) and always finish one set at true max effort. The scoring curve rewards long holds, so the difference between 2:30 and 3:30 is significant — check your age/sex table.
2-mile run: aerobic base plus intervals
Build an aerobic base with 2–3 easy runs weekly, then add one interval session (400m–800m repeats at goal pace) and one tempo run. Most soldiers leave points here because they only run hard — the easy miles build the engine that makes the hard miles possible.
Test-day strategy
- Know your target numbers for every event before test day — use the AFT calculator to set them
- Pace the events you can control (push-ups, plank, run); go all-out on the ones you can’t (deadlift, SDC)
- Never sacrifice a 60-point minimum chasing 100 somewhere else — one failed event fails the test
- Fuel, hydrate, and sleep like the test matters — because it does
General fitness information, not medical advice. Train within your limits and consult unit fitness staff or medical professionals about injuries.