AFT Training Resources

Comprehensive training guides and tips to help you excel in each AFT event.

🎯 Training Philosophy

The AFT is designed to measure functional fitness that translates directly to combat readiness. Training should focus on compound movements, functional strength, and military-specific conditioning.

💪

Strength

Build maximum strength and power

🏃

Endurance

Develop cardiovascular capacity

⚡

Power

Enhance explosive movement

🏋️ 3-Repetition Maximum Deadlift Training

Training Focus

  • Progressive overload
  • Proper form and technique
  • Hip hinge movement pattern
  • Posterior chain strength

Key Exercises

  • Conventional deadlifts
  • Romanian deadlifts
  • Hip thrusts
  • Glute bridges
💪 Hand-Release Push-Up Training

Training Focus

  • Upper body endurance
  • Proper hand release technique
  • Chest, shoulder, tricep strength
  • Core stability

Key Exercises

  • Hand-release push-ups
  • Regular push-ups
  • Incline/decline push-ups
  • Push-up holds
🏃 Sprint-Drag-Carry Training

Training Focus

  • Anaerobic power
  • Multi-directional movement
  • Functional strength
  • Speed and agility

Key Exercises

  • Sprint intervals
  • Sled drags
  • Farmer's walks
  • Lateral shuffles
⏱️ Plank Hold Training

Training Focus

  • Core endurance
  • Isometric strength
  • Proper alignment
  • Mental toughness

Key Exercises

  • Standard planks
  • Side planks
  • Plank variations
  • Dead bugs
⏰ 2-Mile Run Training

Training Focus

  • Aerobic base building
  • Lactate threshold
  • Running economy
  • Mental endurance

Key Workouts

  • Long slow distance
  • Tempo runs
  • Interval training
  • Fartlek runs
📅 Sample Weekly Training Schedule
Day Primary Focus Activities
Monday Strength Training Deadlifts, Push-ups, Core work
Tuesday Cardio & Conditioning Sprint-Drag-Carry practice, Interval running
Wednesday Upper Body & Core Push-ups, Plank holds, Accessory work
Thursday Endurance Run 2-mile tempo run, Easy recovery jog
Friday Full Body Power Deadlifts, Explosive movements, Agility
Saturday AFT Practice Test Full AFT simulation or active recovery
Sunday Rest & Recovery Light stretching, mobility work
🧮 Test Your Progress