ACFT Prep: Stop Sucking and Start Training Smarter
- chandlerrhunt
- Feb 10
- 3 min read
By: Chandler Hunt
Alright, let’s get one thing straight—the Army Combat Fitness Test (ACFT) is not just another PT test. You can’t wing it, half-ass your training, and expect to crush it. You might get away with that on the plank (past 2 minutes, it's all mental—just pray and hang on for dear life), but the rest? Yeah, you actually have to train.
If you’re here thinking, “Maybe if I read through all six events in order, I’ll be better at them!” … No, Kyle. That’s not how this works. But since you’re clearly looking for a real training plan, let’s break this down in a way that actually helps you score high and dominate.
Deadlift: Because You Wanna Look Strong, Right?
You want to pull heavier weight? Of course, you do. The deadlift is the first event and arguably the one that separates the athletes from the soft-bodies. If you’re struggling to move weight, stop maxing out every damn session and build up with hex bar deadlifts, Romanian deadlifts, and sled pushes.
Also, plyometrics. I played college basketball, and we did a ton of agility work—stuff that translates straight into raw explosiveness for the deadlift, ball throw, and sprint-drag-carry. Box jumps, broad jumps, depth jumps—you name it, they all help.
Want to make real gains? Train smart, not just heavy. You’re not a powerlifter, you’re prepping for combat readiness.
Ball Throw: You Ever Thrown a Grenade? Same Concept.
If your standing power throw looks more like a grandma tossing a loaf of bread, you need to fix that ASAP. More power = more distance.
Work on hip extension with kettlebell swings.
Do rotational med ball throws to mimic the movement.
Plyo push-ups and overhead presses will build the upper body pop you need.
If you can’t throw this ball at least 6 meters, I don’t know what to tell you—maybe start questioning your life choices.
Sprint-Drag-Carry: The Event That Separates the Quitters from the Winners
This is the one where people break. Your lungs will burn, your legs will feel like cinder blocks, and the sled will feel ten times heavier than you remember. If you’re not training for this, you’re setting yourself up to fail spectacularly.
✅ Sled Drags & Carries—Train heavier than test weight so game day feels easier.
✅ Shuttle Sprints—Interval work at max effort builds sprint endurance.
✅ Plyometrics (again, yes, they’re that important)—Broad jumps, lateral bounds, and agility drills will keep you moving fast.
Wanna max this event? Push yourself harder in training than you do on test day. No one ever wished they trained less.
Push-Ups & Plank: Mental Toughness Check
Push-ups? You either do them right or get no-repped into oblivion. Stop bouncing off the ground and start building endurance with hand-release variations, dips, and ring push-ups.
The plank? There’s no real hack for this. You hold it, your body screams, and after two minutes, it’s just a mental warzone. Start practicing now, and when you hit two minutes on test day, just pray and hold on.
The 2-Mile Run: Don’t Be the Guy That Walks It In
You can deadlift 400 lbs, but if you’re sucking wind on this run, your score is toast. Get your Zone 2 runs, interval training, and tempo runs in weeks before test day. You wouldn’t show up to Selection without rucking first, so don’t think you can jog twice a week and suddenly run a sub-14-minute two-miler.
Sprint Days: 400m and 800m repeats at a hard pace.
Zone 2 Work: 30-40 min at an easy, steady effort.
Progression Runs: Start at 8-minute pace, drop 10-15 sec per mile each week.
If you hate running, that’s fine. The ACFT doesn’t care. Just get better at it.
Final Thoughts: Train Like You Actually Want to Win
The ACFT isn’t about checking a box—it’s about readiness and performance. If you half-ass your training, expect half-ass results. But if you commit and train like an athlete, you’ll walk into test day ready to dominate.
Want a full training plan? Grab my FREE Military Prep Guide here.
Need next-level coaching? Get started with my programs here.
Now quit reading and go train.
Here is my Free E-Book to Help you Prep:
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