Methods to practice for the AFCT (Plus free coaching plan)
Are you able to go the New Military Fight Health Check? Issues are altering within the navy as there’s been a larger concentrate on holistic, whole physique well being and useful power. Prior to now, troopers would merely want to attain excessive sufficient on some primary workout routines resembling push-ups and sit-ups. Just lately, their health exams have acquired a complete revamp, and to be sincere, it is fairly superior. Take a look at this text and decide the way you measure up; are you bodily match sufficient?
What Is The Military Health Check?
Many civilians affiliate boot camp with working and push-ups. You gotta push onerous for a few months, after which it is easy crusing.
Not so.
As soon as a soldier passes boot camp, they have to nonetheless meet navy bodily necessities. To evaluate a soldier’s health stage, they have to full a bodily check on an annual foundation.
Not doing so can carry numerous actions resembling;
- Incapability to be promoted
- Ineligible to attend specialty faculties
- Eventual discharge because of quite a few failings
Previous Military Health Exams
Earlier than the latest health check, the Military had a number of models.
Military Health Exams Pre-1980. Earlier than the APFT (Military Bodily Health Check) existed, health requirements assorted. Troopers have been typically evaluated by issues like;
- Impediment programs
- Lengthy runs
- Occasion-specific “fight readiness” exams
Nevertheless, there was no customary check given to each soldier.
Growth of the Military Bodily Health Check (APFT) 1980 – 2019. In 1980, the primary standardized health check was developed: the Military Bodily Health Check, or APFT.
The APFT had three occasions that might be scored:
- Push-ups (Max in 2 minutes)
- Sit-ups (Max in 2 minutes)
- 2-mile run (For time)
This check offered a common overview of an individual’s health stage. Nevertheless, many leaders started to really feel that health exams wanted to evolve and deal with health capabilities seen in fight.
The New Military Fight Health Check (ACFT/AFT)
In 2017, Military leaders started growing what would develop into generally known as the Holistic Well being and Health (H2F) program. H2F was an entire revamp and improve of their general well being and health program.
As an alternative of measuring some primary health exams, H2F sought to acknowledge the entire completely different elements of 1’s general well being. This consists of;
- Health
- Vitamin
- Sleep
- Spirituality (sense of goal/values)
- Psychological (esteem, cognitive, stress resilience)
This was partly because of a response to the decline within the health of Individuals. It is estimated that 75% of American youth are unfit for service.²
A part of this was an overhaul of their health testing. They needed to develop a program that examined useful power and had direct switch to fight – they known as it the Military Fight Health Check (ACFT), which might later develop into the Military Health Check (AFT).
Testing Protocol For The Military Health Check (AFT)
The Military Health Check (AFT) consists of 5 occasions (the unique model contained six, however one was dropped). The 5 occasions and order are³;
- 3RM Most Deadlift (Max weight)
- Hand-Launch Push-up (Max reps)
- Dash-Drag-Carry (For time)
- Plank (For time)
- 2-Mile Run (For time)
All 5 occasions are carried out in succession with 2-5 minutes of relaxation between occasions 1-4. A soldier can have a 10-minute relaxation earlier than the ultimate 2-mile run.
Three-Repetition Most Deadlift (MDL)
The 3RM max deadlift is carried out with a hex bar and is designed to measure your uncooked power.
Directions:
(Beginning Place)
- Step contained in the hex bar, ft shoulder-width aside.
- Grip handles with a closed grip, arms straight.
- Again flat, head impartial, heels on floor.
(Ascent)
- Brace your core, drive your ft into the bottom, and lengthen your hips till erect.
- Hips should not rise quicker than shoulders.
- Again straight, motion managed.
(Descent)
- Decrease the bar below management, conserving your again straight.
- Plates should contact floor (no dropping).
- Full 3 steady reps on the identical weight.
Repetitions & Makes an attempt
- Should you fail → one retest at a decrease weight is allowed.
- Should you go → you could try the next weight.
- Max makes an attempt = 2.
Hand-Launch Push-Up (HRP)
Hand-release push-ups measure a cadet’s higher physique power and explosive energy. As it is a body weight motion, it should additionally assess relative power and physique composition.
This is carried out for max reps in two minutes.
Directions:
(Beginning Place)
- Lie inclined: chest, hips, and thighs on the bottom.
- Arms flat, index fingers simply inside shoulders.
- Toes on floor, ft collectively (≤ 1 boot width aside).
- Ankles flexed; head doesn’t want to the touch floor.
- Toes should keep down (could also be adjusted however not lifted).
(Motion Execution)
- Carry out a push-up by pushing your physique up as one unit.
- On the high, elbows absolutely prolonged, physique straight, head-to-ankles.
- Any sagging or bending = no rep.
- Solely approved relaxation = plank (straight-body maintain).
- Decrease physique as one unit till chest, hips, and thighs all contact the bottom on the identical time.
(Hand Launch)
- From the underside, lengthen each arms straight out to the aspect (T-position).
- Arms and fingers could slide, however the physique/legs should keep nonetheless.
(Reset)
- Return fingers to the beginning place below the shoulders.
- That completes one rep.
Troopers repeat for max reps in 2 minutes.
Dash-Drag-Carry (SDC)
The sprint-drag-carry is an correct measure of useful power. It is primarily a medley that consists of 5 occasions carried out on a 25m observe. Every occasion is carried out up and down the observe for a complete of 50m every.
Occasion Sequence:
-
Dash (50m)
- Dash down 25m, contact the road with foot and hand, dash again.
-
Drag (50m)
- Seize sled straps, drag backwards down 25m, then again to the beginning.
- Should cross the road with the sled in every route.
-
Lateral Shuffle (50m)
- Aspect-shuffle down 25m and again.
- Face the identical route the entire time; do not cross your ft.
-
Carry (50m)
- Choose up two 40-lb kettlebells (one in every hand).
- Farmer’s carry down 25m and again.
- Each kettlebells should cross the road.
-
Dash (50m)
- Remaining all-out dash down 25m and again.
Guidelines
- Complete = 250 meters (5 × 50m).
- Time stops when the soldier crosses the beginning line on the ultimate dash.
- Tools should not be dropped or dragged improperly.
- Troopers can not reduce corners and should contact traces on every shuttle.
Plank (PLK)
Only a primary plank to measure core stability and endurance. Full this in the intervening time.
(Beginning Place)
- Forearms on the bottom, elbows below the shoulders, forming a triangle.
- Arms flat or fists (pinky aspect down), not more than fist-width aside.
- Hips bent, knees on the bottom.
(Execution)
- Raise knees off the bottom right into a straight line (head → heels).
- Toes as much as boot-width aside, toes down, ankles flexed.
- The physique should stay straight, with no sagging or arching.
- Maintain plank for time.
Guidelines
- Arms should keep on the bottom (can change from fists ↔ palms).
- Solely ft, forearms, and fists/palms could contact the bottom.
-
Place ends if:
- Physique touches floor (chest, hips, knees).
- A hand or foot lifts off the bottom.
- Straight-line alignment is misplaced.
- One verbal warning allowed; second fault leads to a fail
- Shaking/trembling from exertion is allowed so long as the place is maintained.
Two-Mile Run
Operating is working. It’s simple yet necessary, testing the cadets’ cardio capability.
Course
- Should be on an indoor/out of doors observe or an improved floor (resembling a highway or sidewalk).
- Not allowed: unimproved terrain, trails, or uneven floor.
- May be run on an out-and-back route or a lap observe.
- The beginning/end line ought to be near the check web site used for the opposite occasions.
Execution
- On command, run 2 miles for time.
- Preserve working type all through (no strolling breaks counted as a disqualification, however will have an effect on time).
- Time stops when the soldier crosses the end line.
Military ACFT Requirements
The Military Fight Health Check scoring is predicated on the buildup of factors from every occasion.
Nevertheless, this could fluctuate relying on the soldier’s job, as categorized by their Army Occupational Specialty (MOS).¹⁻³
Fight MOS Requirements (Infantry, armor, fight engineers, and many others.)
Troopers in fight MOS (infantry, armor, artillery, fight engineers, and many others.) are judged on a sex-neutral, age-norm scoring system. This implies that women and men of the identical age are judged on the identical scoring system.
- Scoring: Minimal 60 factors per occasion, with a required 350 whole factors out of 500. Which means that solely getting the minimal for every occasion isn’t sufficient.
No teams may appear odd at first, however in actuality, it is smart. Each soldier might be in a fight zone going through the identical challenges. Every member of a unit depends on everybody, so each soldier should have the ability to carry out to the identical requirements.
Fight Assist MOS Requirements (logistics, medical, admin, intel, and many others.)
Troopers in help MOS are evaluated utilizing age- and sex-adjusted scoring tables. Which means women and men, in addition to youthful and older troopers, have completely different efficiency necessities to earn the identical factors.
- Scoring: Minimal 60 factors per occasion, with a required 300 whole factors out of 500. Graded on separate scales by intercourse and age group.
Fundamental Scoring Requirements
Listed below are the minimal passing scores for 2 age teams. We are going to use two numbers;
- Male rating or Fight rating / Feminine rating
(17-21yo)
- 3-Rep Max Deadlift (MDL) — 150 lbs / 120 lbs
- Hand-Launch Push-Ups — 15 reps / 11 reps
- Dash-Drag-Carry (SDC) — 2 minutes 28 seconds / 3 minutes 15 seconds
- Plank — 1 minute 30 seconds / 1 minute 30 seconds
- 2-Mile Run (2MR) — 19 minutes 57 seconds / 22 minutes 55 seconds
(32-36yo)
- 3-Rep Max Deadlift (MDL) — 144 lbs / 120 lbs
- Hand-Launch Push-Ups — 13 reps / 11 reps
- Dash-Drag-Carry (SDC) — 2 minutes 36 seconds / 3 minutes 22 seconds
- Plank — 1 minute 15 seconds / 1 minute 15 seconds
- 2-Mile Run (2MR) — 20 minutes 44 seconds / 22 minutes 50 seconds
Take a look at the full scoring graph here.
Advantages Of The Military Fight Health Check
We really actually like this check. In truth, we predict anybody might run this yearly as a great way to evaluate their general health and athleticism.
1. Develop Useful Power
The brand new Military health check will develop functional strength thanks to the selection of exercises. We actually just like the 3RM deadlift and sprint-drag-carry for this facet.
We now have spoken about Strongman considerably at Set For Set, because it presents huge advantages. Now, we see the Military adopting a few of its coaching strategies.
We caught up with Dr. Brandon Roberts, an Military physiologist, and requested what the overall pop might acquire from coaching for this check.
He notes there might be apparent enhancements in efficiency. As well as, folks can count on to “enhance their longevity and general wellness“
2. Hybrid Coaching
A 3RM deadlift is superior, however are you able to run after? The brand new Military health check offers a well-rounded coaching program that targets a number of physiological methods. This consists of;
- Max power
- Anaerobic conditioning
- Cardio conditioning
- Explosiveness
- Agility
- Endurance
You possibly can’t slack in any space of your coaching if you wish to conquer the Military fight health check.
3. Acknowledges Objective In Coaching
This can get misplaced in at the moment’s health world. It is easy to rise up with coaching to look good in your button-up shirt or new skirt. Nothing incorrect with that!
Nevertheless, coaching really has a goal and actual software in our lives. Even in the event you’re not going to serve, actual life has bodily calls for.
How To Prepare For Military Fight Health Check
Right here is an instance coaching plan for anybody wanting to make use of this check as a problem or anybody who would possibly really be becoming a member of the Military. Bear in mind, that is an general power and conditioning program that is particularly geared in direction of enhancing this check. Nevertheless, it is nonetheless a well-rounded program anybody might run to enhance their general conditioning and useful power.
Session 1: Decrease Physique / Carries
- Entice Bar Deadlift 5X5/3/1*
- Farmer Carry 50lb X 5 Journeys w/ 30s relaxation (max distance)
- Sled Push + Sled Drag 5 X 10m (Ramp Up weight)
- Broad Jumps 5X5 or 3X10
- Barbell Rollouts 5X5
- (Non-obligatory) – 5k/30-min run, ideally separate out of your gymnasium session
* Deadlift 5X5/3/1.
- Week 1– 5X5 @ 70% / 75% / 80% / 85% / 70% X 2-3RIR
- Week 2– 5X3 @ 80% / 85% / 90% / 92-95% / (AMRAP @ 80%)
- Week 3 – 5X1 @ 80% / 85% / 90 % / 95% / Max (RPE9)
- Week 4 – Deload
Session 2: Higher Physique / Core / Sprints
- Push Press 5X3 @75% / 80% / 85% / 90% / 70% X 2-3RIR
- Bench Press EMOM 5X10*
- Pull-Ups + Dips 3-5 rounds
- Kettlebell Marches 3X20
- Dash / Row Interval Coaching :30/:30 X 5 or :15/:45 X 10
*Use 60-70% of your 1RM to begin
Session 3: Lively Restoration
Session 4: Decrease Physique / Biking
- Again Squat 5X5 @ 70% / 75% / 80% / 85% / 70% 2-3RIR
- Entice Bar Deadlift + Carry* 5X5 + 10m (Ramp Up)
- Kettlebell Lunges 3-5X10
- Biking 20min Med/Heavy Resistance
*Begin with 60% from Session A and ramp up as you’re feeling. You carry out 5 reps, then instantly carry 10m
Session 5: Higher Physique / Cardio
- Push-Ups 10min EMOM
- Overhead Press + Bent Over Row (Tremendous) 3X6-8
- Seated Sled Pull 5X10m
- Isolation Circuit (Face pull, biceps, triceps)** 3X8-12
- Cardio of alternative (cycle, row, incline, and many others) 15-20min
*Begin by utilizing 50% of your max (in a single set). Add 1-2 reps on a weekly foundation, relying on how you’re feeling
**You possibly can select the biceps and triceps train
Session 6: Lengthy Run
- Lengthy Run: Start 60min+. Enhance 5-10% weekly
Session 7: Lively Restoration
- 30-60 Min Simple Run/Stroll (Primarily based on how you’re feeling)
Observe Your Progress!!! This check can be utilized by anybody as a type of reference level for his or her health. You possibly can run it on a yearly foundation to gauge your general health and conditioning stage. We would love to listen to the way you accomplish that, shoot us a remark!
References
- Hardison CM, Mayberry PW, Krull H, et al. Unbiased Evaluate of the Military Fight Health Check: Abstract of Key Findings and Suggestions. Report No. AD1164650. RAND Arroyo Middle; March 24, 2022. Accessed September 1, 2025. Out there from: https://apps.dtic.mil/sti/trecms/pdf/AD1164650.pdf
- Kime P. New Pentagon Research Exhibits 77% of Younger Individuals Are Ineligible for Army Service. Army.com. September 28, 2022. Accessed September 1, 2025. https://www.military.com/daily-news/2022/09/28/new-pentagon-study-shows-77-of-young-americans-are-ineligible-military-service.html
- U.S. Military. Military Health Check (AFT) overview. Military.mil. Revealed June 1, 2025. Accessed September 1, 2025. https://www.army.mil/aft/
