ACFT Standards: What You Need to Pass, and How to Train for Them

The Army Combat Fitness Test (ACFT) measures more than grit. It checks strength, power, speed, and endurance with events that look a lot like real work: lifting, carrying, dragging, sprinting, and moving under fatigue. If you’ve heard mixed info about ACFT standards, you’re not alone. The scoring rules have changed over time, and unit expectations can be higher than the minimum.

This article breaks down what ACFT standards mean, how scoring works, what each event tests, and how to train in a way that actually helps your score.

What “ACFT standards” really means

When people say “ACFT standards,” they usually mean one of three things:

• The minimum score you must hit to pass
• The score your job (MOS) or unit expects
• The score you need to look competitive for schools or promotion

Those are not the same. Passing keeps you in good standing. Competitive scores open doors.

Minimums vs expectations

The Army sets official minimums and scoring rules, and those are what count on record tests. But many units train to a higher bar because the ACFT rewards well-rounded fitness. If you only train to “just pass,” you’ll feel it in the Sprint-Drag-Carry and the 2-mile run.

Where to verify the latest rules

ACFT policy updates happen. Before you plan around any chart you saw on social media, check an official source. Start with the Army’s ACFT page, and for the full policy language, review Army Publishing Directorate documents.

How ACFT scoring works (in plain English)

The ACFT uses a point system. Each event earns points based on performance. Your total score is the sum of the event scores. You also need to meet the minimum standard for each event to pass.

Two practical takeaways:

• You can’t “make up” for a failed event with a great score on another. You must meet the minimum in all events.
• Small gains in weak events often raise your total score faster than chasing a few extra points in your best event.

The 6 ACFT events and what they test

The current ACFT has six events. Each one targets a different trait. Train for the trait, not just the test.

1) 3-Repetition Maximum Deadlift (MDL)

This tests lower-body and trunk strength. It also checks how well you brace under load.

• What helps most: consistent deadlift practice, stronger glutes and hamstrings, and better bracing
• Common mistake: rounding the lower back because the lifter rushes setup

If you want a solid breakdown of safe pulling mechanics, see strength coaching resources from the NSCA (National Strength and Conditioning Association). Keep your setup repeatable: midfoot under the bar, lats tight, breath and brace, then pull.

2) Standing Power Throw (SPT)

This is a backward overhead throw with a medicine ball. It measures explosive power, mainly from the hips, plus timing and coordination.

• What helps most: broad jumps, kettlebell swings, hip hinge speed work, and throw practice
• Common mistake: using only arms and upper back instead of driving with hips

SPT improves fast when you practice the skill. Film a few throws. Look for full hip extension and a clean release angle.

3) Hand-Release Push-Up (HRP)

The HRP checks upper-body endurance and trunk control. The “hand release” forces a full rep standard. You can’t shorten the range.

• What helps most: high-quality push-up volume, strict tempo reps, and stronger shoulders and triceps
• Common mistake: sagging hips or worming up, which burns energy and can lead to no-reps

For form cues and progressions, ACE’s exercise library offers clear, no-nonsense coaching points you can apply to push-ups and accessory moves.

4) Sprint-Drag-Carry (SDC)

This is the event people fear for a reason. It’s a brutal mix of sprinting, sled drag, lateral movement, and loaded carries. It tests speed, anaerobic conditioning, grip, and the ability to change gears while tired.

• What helps most: short interval sprints, sled drags, farmer carries, and smart pacing
• Common mistake: going out too hard and falling apart on the last shuttle

If you train this right, you don’t need to “max effort” the whole time. You need repeatable speed. Practice the transitions: how you grab the sled, how you turn, and how you pick up kettlebells without wasting steps.

5) Plank (PLK)

The plank measures trunk endurance. It’s not just abs. It’s shoulders, glutes, and your ability to hold position while breathing.

• What helps most: planks with good form, side planks, dead bugs, and carries
• Common mistake: holding a bad position and hoping it counts

Judge yourself hard in training. If your hips drop or pike high, fix it. A shorter, cleaner plank builds capacity faster than sloppy time.

6) 2-Mile Run (2MR)

The 2-mile run is still here, and it still separates people. The strongest lifters can bleed points if they ignore aerobic work. The fastest runners can lose time if they skip strength and get beat up.

• What helps most: a weekly long easy run, one interval day, and one tempo or steady effort
• Common mistake: running every session hard, which stalls progress and invites injury

For running workout structure that matches how the body adapts, use guidance from CDC physical activity recommendations as a baseline, then build specifics around your current weekly mileage and recovery.

How to check your ACFT score (and track progress)

You’ll find score charts in official documents, but most people want a quick way to estimate totals while they train. A practical option is an ACFT calculator where you plug in event results and see the point breakdown.

Use a tool like an ACFT score calculator to spot weak links and set clear targets for the next 6 to 12 weeks. Don’t obsess over daily fluctuations. Track your trend.

What usually trips people up (and how to fix it)

They train events, not fitness

If you only rehearse the six events, you can improve for a while, then hit a wall. Build the base traits:

• Strength: deadlift patterns, squats, loaded carries
• Power: jumps, swings, medicine ball throws
• Speed: short sprints with full rest
• Engine: mostly easy running plus one hard session
• Trunk: planks, anti-rotation work, carries

They ignore transitions and standards

On test day, you lose time and reps in the small stuff: wasted steps, sloppy setup, poor pacing, and guessing at form. Fix that by practicing like a test:

• Deadlift: same stance, same breath, same grip every rep
• Power throw: same dip, same hip snap, same release point
• Push-ups: clean lockout, stable trunk, no rush at the bottom
• SDC: smooth turns, controlled drag, fast hands on kettlebells

They train hard, but recover poorly

Training breaks you down. Recovery builds you back up. If your run times stall and your push-ups drop, check the basics:

• Sleep: aim for a consistent schedule
• Food: eat enough protein and carbs to support work
• Rest days: at least one true down day each week for most people

For nutrition detail that stays grounded in evidence, Precision Nutrition’s guides are a practical place to start without getting lost in fads.

A simple 8-week training outline built around ACFT standards

This is a general template for healthy adults. If you have pain, injuries, or a long layoff, get checked by a medical pro and scale the plan.

Weekly schedule (3 strength days + 3 run days)

• Day 1: Strength (deadlift focus) + short intervals (8-10 x 200m fast, easy jog rest)
• Day 2: Easy run (30-45 minutes) + trunk (plank variations)
• Day 3: Strength (push-up volume + upper back) + SDC practice (short, clean rounds)
• Day 4: Rest or easy walk
• Day 5: Strength (power focus: jumps, swings, throws) + tempo run (15-25 minutes steady)
• Day 6: Easy run (40-60 minutes) + carries (farmer carry, suitcase carry)
• Day 7: Rest

How to progress without burning out

1. Weeks 1-2: Keep weights moderate, build clean volume, keep sprints crisp
2. Weeks 3-5: Add load to deadlifts and carries, add one interval rep, add a bit of tempo time
3. Weeks 6-7: Practice 1-2 events on the clock each week, but don’t do full test simulations often
4. Week 8: Cut volume, keep a little intensity, then test when you feel fresh

Most people improve fastest by lifting enough to get stronger, running easy enough to recover, and sprinting hard enough to build speed. That mix looks boring on paper. It works.

Event-specific tips that add points fast

Deadlift: build strength, then peak skill

• Train the hinge twice a week (one heavy day, one lighter technique day)
• Add glute bridges or Romanian deadlifts for volume if your hamstrings lag
• Stop chasing maxes every week. Make progress in small jumps.

Power throw: treat it like a skill

• Do 10-20 high-quality throws 2-3 times per week
• Pair throws with jumps or swings, not long slow workouts
• Don’t throw when you’re wiped out. You’ll practice bad timing.

Push-ups: grease the groove

• On non-test days, do small sets through the day (well short of failure)
• Use a timer: 10 minutes, every minute do 5-10 clean reps
• Balance pressing with rows or pull work to keep shoulders happy

SDC: train the bottlenecks

• If the sled crushes you, do heavier drags for short distances
• If the carries crush you, do farmer carries twice a week
• If your lungs crush you, do more short sprints with full recovery

Plank: own position first

• Start with sets you can hold perfectly (20-40 seconds), then add time
• Use nasal breathing for control
• Add side planks to shore up weak links

2-mile run: build the base

• Run easy most days you run
• Do one hard session per week
• Track your pace in a simple log so you can spot progress

Looking ahead: how to train once you meet ACFT standards

When you can pass every event with room to spare, shift from “don’t fail” to “build capacity.” That’s when training gets easier to plan. You can rotate focus blocks without losing your base:

• Strength block (4-6 weeks): push deadlift and carries while you maintain run volume
• Speed and SDC block (4-6 weeks): more sprints and sled work while you hold strength steady
• Run block (4-6 weeks): build mileage and tempo work while you keep lifting heavy once per week

Pick the block that matches your weak event and your calendar. If you have a record test in 8 weeks, train like it. If you have 6 months, build the engine and the strength base first, then sharpen the events. ACFT standards aren’t just a hurdle. They’re a clear map of the kind of fitness that carries over to real tasks, on and off the clock.