The right way 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, complete physique well being and purposeful energy. Previously, troopers would merely want to attain excessive sufficient on some fundamental workouts similar to push-ups and sit-ups. Just lately, their health checks have acquired a complete revamp, and to be sincere, it is fairly superior. Try 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 operating and push-ups. You gotta push arduous 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 deliver numerous actions similar to;
- Incapability to be promoted
- Ineligible to attend specialty colleges
- Eventual discharge because of quite a few failings
Previous Military Health Exams
Earlier than the newest 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 diversified. Troopers have been typically evaluated via issues like;
- Impediment programs
- Lengthy runs
- Occasion-specific “fight readiness” checks
Nonetheless, there was no normal check given to each soldier.
Improvement 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 may 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. Nonetheless, many leaders started to really feel that health checks wanted to evolve and deal with health capabilities seen in fight.
The New Military Fight Health Check (ACFT/AFT)
In 2017, Military leaders started creating what would develop into referred to as the Holistic Well being and Health (H2F) program. H2F was a whole revamp and improve of their general well being and health program.
As a substitute of measuring some fundamental health checks, H2F sought to acknowledge all the totally different parts of 1’s general well being. This contains;
- 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 People. 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 wished to develop a program that examined purposeful energy and had direct switch to fight – they referred to 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 energy.
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 sooner than shoulders.
- Again straight, motion managed.
(Descent)
- Decrease the bar below management, holding your again straight.
- Plates should contact floor (no dropping).
- Full 3 steady reps on the identical weight.
Repetitions & Makes an attempt
- In the event you fail → one retest at a decrease weight is allowed.
- In the event you go → it’s possible you’ll try a better weight.
- Max makes an attempt = 2.
Hand-Launch Push-Up (HRP)
Hand-release push-ups measure a cadet’s higher physique energy and explosive energy. As it is a body weight motion, it is going to additionally assess relative energy 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.
- Fingers 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.
- Ft 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 licensed 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 facet (T-position).
- Arms and arms could slide, however the physique/legs should keep nonetheless.
(Reset)
- Return arms 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 purposeful energy. It is basically 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 course.
-
Lateral Shuffle (50m)
- Facet-shuffle down 25m and again.
- Face the identical course 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)
- Closing 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’t reduce corners and should contact strains on every shuttle.
Plank (PLK)
Only a fundamental plank to measure core stability and endurance. Full this in the meanwhile.
(Beginning Place)
- Forearms on the bottom, elbows below the shoulders, forming a triangle.
- Fingers flat or fists (pinky facet down), not more than fist-width aside.
- Hips bent, knees on the bottom.
(Execution)
- Elevate knees off the bottom right into a straight line (head → heels).
- Ft 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
- Fingers 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 ends in a fail
- Shaking/trembling from exertion is allowed so long as the place is maintained.
Two-Mile Run
Working is operating. It’s simple yet necessary, testing the cadets’ cardio capability.
Course
- Have to be on an indoor/outside observe or an improved floor (similar to a highway or sidewalk).
- Not allowed: unimproved terrain, trails, or uneven floor.
- Will be run on an out-and-back route or a lap observe.
- The beginning/end line must be near the check website used for the opposite occasions.
Execution
- On command, run 2 miles for time.
- Keep operating 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 relies on the buildup of factors from every occasion.
Nonetheless, this may differ relying on the soldier’s job, as labeled by their Army Occupational Specialty (MOS).¹⁻³
Fight MOS Requirements (Infantry, armor, fight engineers, and so on.)
Troopers in fight MOS (infantry, armor, artillery, fight engineers, and so on.) 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 complete factors out of 500. Because of this solely getting the minimal for every occasion shouldn’t be sufficient.
No teams might sound odd at first, however in actuality, it is smart. Each soldier can be in a fight zone dealing with 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 Help MOS Requirements (logistics, medical, admin, intel, and so on.)
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 totally different efficiency necessities to earn the identical factors.
- Scoring: Minimal 60 factors per occasion, with a required 300 complete factors out of 500. Graded on separate scales by intercourse and age group.
Fundamental Scoring Requirements
Listed here are the minimal passing scores for 2 age teams. We’ll 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
Try the full scoring graph here.
Advantages Of The Military Fight Health Check
We truly actually like this check. Actually, we expect anybody may 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 side.
We’ve spoken about Strongman considerably at Set For Set, because it affords monumental 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 final pop may acquire from coaching for this check.
He notes there can be apparent enhancements in efficiency. As well as, folks can anticipate to “improve 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 supplies a well-rounded coaching program that targets a number of physiological methods. This contains;
- Max energy
- Anaerobic conditioning
- Cardio conditioning
- Explosiveness
- Agility
- Endurance
You may’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 present’s health world. It is easy to stand up with coaching to look good in your button-up shirt or new skirt. Nothing unsuitable with that!
Nonetheless, coaching truly has a goal and actual utility in our lives. Even for those who’re not going to serve, actual life has bodily calls for.
How To Practice 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 may truly be becoming a member of the Military. Be mindful, that is an general energy and conditioning program that is particularly geared in direction of bettering this check. Nonetheless, it is nonetheless a well-rounded program anybody may run to enhance their general conditioning and purposeful energy.
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
- (Optionally available) – 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 start out
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 are 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 so on) 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 are feeling
**You may select the biceps and triceps train
Session 6: Lengthy Run
- Lengthy Run: Start 60min+. Improve 5-10% weekly
Session 7: Lively Restoration
- 30-60 Min Simple Run/Stroll (Based mostly on how you are feeling)
Observe Your Progress!!! This check can be utilized by anybody as a kind of reference level for his or her health. You may run it on a yearly foundation to gauge your general health and conditioning stage. We might love to listen to the way you accomplish that, shoot us a remark!
References
- Hardison CM, Mayberry PW, Krull H, et al. Impartial Overview 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. Obtainable from: https://apps.dtic.mil/sti/trecms/pdf/AD1164650.pdf
- Kime P. New Pentagon Research Exhibits 77% of Younger People 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. Printed June 1, 2025. Accessed September 1, 2025. https://www.army.mil/aft/
