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Army Fitness Test (AFT) Training Plan

Army Fitness Test (AFT) Training Plan

Original price was: $29.00.Current price is: $0.00.

  • 7-week plan, 5 days/week
  • Laser-focused to maximize your performance on AFT events: 3RM Dead Lift, Hand Release Push Ups, 2-mile Run, etc.
  • The plan is individually scaled so it can be reused before every AFT and always meet your fitness level.
  • This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

The following 7-week training plan is designed to train specifically for the new Army Fitness Test (AFT). This training plan is designed to be completed in the 7 weeks directly before your scheduled AFT.

The AFT has been designed to replace the current AFT and will be fully implemented in June 1, 2025

The AFT is an event fitness assessment. Below are the following events:

  1. 3RM Dead Lift (3 Repetition Maximum)
  2. Max Hand Release Push Ups in 2 Minutes
  3. Sprint-Drag-Carry for Time
  4. Plank for Time
  5. 2 Mile Run for Time

Please click HERE for an official US Army AFT Website describing the AFT and its events.

This training program deploys the AFT on the Monday of Weeks 1, 4, and 6, and uses your latest AFT event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete and ensures that each athlete is pushed throughout the program.

This is Version 3 of the plan, updated April, 2025.

Below is how this training program trains the specific events in the AFT:

AFT Event How This plan Trains For It
3RM Dead Lift Deadlifts based on your most recent AFT 3RM. We deploy our “Big 24: progression methodology to train your 3RM. Note…the Army video of the AFT uses a Trap Bar for deadlifts. You may not have access to a Trap Bar – if not, do your 3RM Dead Lift in the AFT using a regular straight Olympic bar and use the straight bar for the progressions in this plan.
Hand Release Push Ups This plan deploys our Density progression for bodyweight exercises to train your Hand Release Push Ups.
Sprint-Drag-Carry This plan trains for this event with two methods: (1) 150m Shuttle Repeats to train anaerobic fitness and (2) 100m shuttle efforts for the drag, lateral shuttle, and kettlebell carry.
Plank Assessment-based, density progression using your most recent assessment result.
2 Mile Run For Time 800m and 1-mile interval repeats based on your most recent AFT 2-Mile Run Time.

WEEKLY SCHEDULE

  • Monday: Weeks 1, 4, 7: AFT; Weeks 2-3 and 5-6: Dead Lifts, Hand Release Push Ups, Plank
  • Tuesday: Shuttle Sprint Repeats, 2-Mile Run Work (800m Repeats)
  • Wednesday: Dead Lifts, Hand Release Push Ups, Plank
  • Thursday: Sprint-Drag-Carry, 2-Mile Run Work (1-Mile Repeats)
  • Friday: Dead Lifts, Hand Release Push Ups, Plank

CALISTHENICS PROGRESSIONS

During this program, the number of Hand Release Push Up repetitions you perform is based on the number of repetitions you completed during your most recent AFT in the program.

Example:

The athlete performs 50x Hand Release Push-ups on AFT No.1 (Session 1).

The Plan calls for:

(1) 6 Rounds, every 75 sec.
30% of your Max Rep Hand Release Push-Ups from AFT No. 1

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, set your timer to 75 seconds. On Round 1, do 15x Hand Release Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval. When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting through 15x Hand Release Push-ups as fast as possible with proper form, again resting for the remainder of the 75 seconds. interval after completing all 15 reps. Repeat this through 6 Rounds.

Note: Many athletes have trouble making the final 1-2 rounds of the pushup progression within the interval. If you fail, complete the remaining prescribed push-ups on your knees. Don’t be embarrassed – this is a challenging progression, and many fit, male athletes have to finish the final round or 2 on their knees.

PLANK PROGRESSION

During this program, the duration of each timed plank effort you complete is based on your max plank finish time from your most recent AFT in the program.

Example:

You scored a 3:15 max effort Plank  for your AFT No. 1.

The plan calls for:

(4) 6 Rounds

  • 30% Max Effort Front Plank
  • Rest 30 Seconds between efforts

Which means ….

3:15 = 3 x 60 = 180 + 15 = 195 seconds. 195 x .3 = 58.5 or 59 seconds (round up). For Part (4) do …

6 Rounds

  • 59 second
  • 30 Seconds Rest

RUNNING INTERVALS

The program uses the MTI Running Calculator for your runs. These paces are based on your most recent AFT. Always use the latest assessment results to determine paces for subsequent training sessions.

We use interval training for the 2-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 800m and 1-mile intervals with a rest between efforts.

REQUIRED EQUIPMENT

  • Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
  • Running area (track or other) with known 800m and 1-mile distances.
  • Dragging sled and 90# of loading
  • 2x 45# Kettlebells or dumbbells
  • Pull Up Bar
  • Bar and plates for deadlifts

COMMON QUESTIONS

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

More Questions?
Email: coach@mtntactical.com

Good Luck!

Rob Shaul
Mountain Tactical Institute
Jackson, WY

 

Required Equipment


  • Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)

  • Running area (track or other) with known 800m and 1-mile distances.

  • Dragging sled and 90# of loading

  • 2x 45# Kettlebells or dumbbells

  • Pull Up Bar

  • Bar and plates for deadlifts

Sample Training

Session 1

OBJ: Assessment – AFT No. 1

Warm-Up (Rounds):

  • 5x Deadlift @ 65/95#

  • 5x Hand Release Push-ups

  • 25m Shuttle

  • 5x Sit-ups

  • Instep Stretch

  • Lat + Pec Stretch

Training

Work up to 3RM Deadlift

  • AFT 3RM Deadlift

Note: You have just 5 minutes. We recommend two 3-rep efforts working up, then 1–2x RM attempts. Don’t go heavier than 420 pounds.

Rest 2 Minutes Between Events

Max Hand Release Push-ups in 2 Minutes

  • AFT Hand Release Push-ups

Note: Rest position is in the front leaning rest (plank) position, high plank.

Rest 2 Minutes Between Events

Sprint-Drag-Carry for Time

  • AFT Sprint-Drag-Carry

Note: Start from prone, drag 2x 90# sleds, and carry 45# kettlebells or dumbbells.

Rest 2 Minutes Between Events

Max Plank for Time

  • AFT Plank

Rest 5 Minutes Between Events

Run 2 Miles for Time

  • AFT 2-Mile Run

RECORD ALL SCORES

Session 2

OBJ: Shuttle Sprint Repeats (200m Intervals)

Warm-Up

  • 5 Rounds

    • 5x Deadlift @ 65/95#

    • 25m Shuttle

    • Instep Stretch

Training

  • 4 Rounds

    • 250m Shuttle every 1:15

2 Rounds

  • HAM Hip Mobility Drill

Session 3

OBJ: Deadlift, Hand Release Push-Up, Plank

Warm-Up

  • 3 Rounds

    • 8x Deadlift @ 65/95#

    • 25m Shuttle

    • 5x Sit-ups

    • Instep Stretch

    • Lat + Pec Stretch

Training

  • 8 Rounds AFT Deadlift

    • Round 1: 3x @ 65% of Finish Load

    • Round 2: 3x @ 75% of Finish Load

    • Round 3: 2x @ 85% of Finish Load

    • Rounds 4–8: 3x @ 3RM - 10 lbs

    • 3rd World Squat Stretch between rounds

Example: If your 3RM from Session 1 was 225 lbs, use 215 lbs for Rounds 4–8.

  • 6 Rounds, Every 75 Seconds

    • 30% Max Hand Release Push-ups

Use Session 1 AFT HRPU Assessment to find assigned reps.

  • 2 Rounds

    • Hug – Hip Mobility Drill

    • Instep Stretch

    • Pec Stretch

Session 4

OBJ: Sprint-Drag-Carry, 2-Mile Run

Warm-Up

  • 3 Rounds

    • 5x Deadlift @ 65/95#

    • 25m Shuttle

    • 5x Squat Jumps

    • Instep Stretch

    • Lat + Pec Stretch

Training

  • 3 Rounds

    • 100m Shuttle dragging 90# sled – rest 20s

    • 100m Lateral Shuttle – rest 30s

    • 100m Shuttle carrying 45# kettlebells/dumbbells

  • Run 1 Mile @ "Mile Interval Pace"

    • Use your SESSION 1 AFT 2-Mile Run Time and the MTI Running Calculator

  • Rest 5 Minutes

  • Run 1 Mile again at same pace

2 Rounds

  • Toe Touch Complex

  • 5x Shoulder Dislocates

Testimonials

Just wanted to drop a line and say from when I emailed you in Jan/Feb of this year I began using your ACFT Training Plan and your Military Athlete Ramp Up plan. I had a surprise ACFT at drill this weekend with the opportunity of it being “For Record” if I passed. I decided to kind of half-ass it to see what a “bad performance” for me at 33 years old looked like. I’ll let the results below show what “barely trying” looks like after using your ACFT training plan:

DLFT- 240 lbs 70 pts
SPT- 9.3m 75pts
HRP- 34 reps 82 pts
SDC- 2m 10 s 70 pts
PLK- 2:00m 74 pts
2 MR: 17:00m 82 pts

Total ACFT Score: 453 Pts

If this is what half-assing it looks like for me after using your program, you have a customer for life.

*********************************

10/21/22
I just wanted to follow up and say that your ACFT improvement plan helped me achieve my highest ACFT score yet. It was easily well worth the cost! I am interested in purchasing another plan from your company. I would like to improve my overall strength (upper, lower body, core) and I have access to a fully equipped gym. I am limited on what I can do for running/rucking due to deployment related injuries. I generally limit running to sprint work and do no more than 4 miles a week. I usually use a rower or elliptical for alternate methods of endurance training.

*********************************

My name is Monte Gould, I'm 59 and I just successfully completed US Army Basic training at Fort Jackson. I subscribed to your program to assist and support my efforts, it was instrumental in preparing me to pass the ACFT. I appreciate your efforts, research and support. I was very unsure if I could pass the ACFT, your program gave me the tools to succeed and excel even at 59.




*********************************

"I wanted to send my sincere thanks for putting together such amazing plans. I’ve been using your APFT and Virtue series plans in conjunction for the last few months and just maxed my first record ACFT, getting 600 total points. It wouldn’t have been possible without your plans."

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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