How to Train for the ACFT: Complete 8-Week Plan

An 8-week ACFT program works if you respect the demands. Six events across strength, power, anaerobic capacity, and endurance — each trained on rotation, not all on the same day.

This plan is for soldiers currently scoring 360-450 who want to push to 500+. Already over 500? The principles still apply but add weighted carries, longer runs, and PR attempts in week 7.

Weekly Training Split (6 days)

The split separates lower strength (deadlift focus), upper strength (push/pull), two cardio sessions, and one event-specific practice day.

• Monday: Lower strength — Deadlift 5x3 @ 80%, walking lunges 3x10, farmer carries 4x40m
• Tuesday: Cardio intervals — 6x400m @ 5K pace, 90s rest
• Wednesday: Upper strength + plank — Bench 4x6, rows 4x8, weighted planks 5x :30-:60
• Thursday: Power + SDC practice — Box jumps 4x5, med-ball throws 5x3, full SDC 2-3 rounds
• Friday: Aerobic run — 30-45 min Zone 2, strides at the end
• Saturday: Long conditioning — 5-mi run or 30-min AMRAP with push-ups, sandbag, rowing
• Sunday: Rest / mobility

Event-Specific Protocols

Deadlift (MDL): Triples at 80-85% of 3RM build real strength. Sumo or conventional — whichever you pull stronger. Accessory: good mornings 3x8, hamstring curls 3x10.

Standing Power Throw (SPT): Med-ball slams and heavy kettlebell swings 2x per week. Practice the actual throw 1x per week.

Hand-Release Push-Ups (HRP): 150-250 daily reps in clean sets of 20-30. The release kills most soldiers — drill form from day one.

Sprint-Drag-Carry (SDC): Practice the full sequence weekly. Sled drags, 40m sprints, and farmer carries as separate conditioning work.

Plank (PLK): Weighted planks and hollow-body holds daily. Train for 4 minutes by holding 3:30 with 10-15 lb on your back.

2-Mile Run (2MR): 80% easy Zone 2 volume, 20% intervals. Don't run every run hard. Weekly tempo run at goal pace.

Weeks 1-4: Base Phase

Build work capacity and fix technique. Moderate volume, moderate intensity. Log every session. If you can't hit the prescribed reps, reduce load before skipping the session.

Weeks 5-7: Intensity Phase

Pull intensity up — deadlift triples at 85%, intervals at 5K pace, max-effort SDC every 10 days. Maintain aerobic volume; cut one easy day if fatigue stacks.

Week 8: Peak and Test

Light Monday-Wednesday. Full ACFT Friday or Saturday. Track every event — the result tells you what to train next cycle.

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Final Word

500+ is achievable in 8 weeks if you're starting from 400. Don't skip the easy days, don't chase fatigue, and don't ignore your weakest event. The ACFT rewards balance — you're only as strong as your lowest score.