After the AFT Standards Were Announced, Which Events Require Enhanced Training?
With the official release of the AFT (Army Fitness Test) standards, significant changes have been made to certain event requirements compared to the previous ACFT (Army Combat Fitness Test) standards. In order to successfully pass the new fitness test, it is crucial to focus training on those events where the standards have been raised. The following analysis, based on the changes in each event, highlights which areas require targeted training.
1. Deadlift (MDL, 3 Repetition Maximum Deadlift)
Standard Changes:
- Male: Weight increased by 10 lbs
- Female (non-MOS): No change
- Female (MOS): Weight increased by 30 lbs
Training Recommendations:
- Both males and MOS females need to strengthen lower body and core muscle groups, focusing on increasing maximum strength and explosiveness. It is recommended to increase the frequency and intensity of deadlifts, squats, and leg presses.
- Especially for MOS females, the increase is significant, so training weights should be gradually increased to avoid injury.
2. Hand Release Push-Up - Arm Extension (HRP)
Standard Changes:
- Male: 5 more repetitions required
- Female (non-MOS): 1 more repetition required
- Female (MOS): 5 more repetitions required
Training Recommendations:
- All groups need to enhance upper body and core endurance. Multiple sets of push-ups, push-up variations (such as diamond or explosive push-ups), and dumbbell bench presses are recommended to improve strength and endurance.
- For males and MOS females, who face a larger increase, high-intensity interval training (HIIT) can be used to further improve muscular endurance.
3. Sprint-Drag-Carry (SDC)
Standard Changes:
- Male, Female (non-MOS): No change
- Female (MOS): Time requirement shortened by 39 seconds, making it much more challenging
Training Recommendations:
- MOS females should focus on improving short-distance sprint speed, explosiveness, and overall body coordination. Sprint drills, weighted drags, agility ladder training, and interval training are effective methods.
- Enhance cardiovascular fitness as well as lower body and core strength to improve overall performance.
4. Plank (PLK)
Standard Changes:
Training Recommendations:
- Although the standard remains the same, regular training should be maintained to avoid performance decline due to neglect.
5. Two-Mile Run (2MR)
Standard Changes:
- Male: Time requirement shortened by 2 minutes 3 seconds
- Female (non-MOS): Time requirement shortened by 27 seconds
- Female (MOS): Time requirement shortened by 3 minutes 25 seconds
Training Recommendations:
- Everyone needs to strengthen aerobic endurance to improve running speed and stamina. Interval running, tempo runs, and long slow distance runs should be combined for best results.
- The increase is most significant for males and MOS females, so a systematic training plan is necessary to gradually improve cardiovascular capacity and lower body endurance, while avoiding overtraining injuries.
Summary
In summary, after the announcement of the AFT standards, males and MOS females face the most significant increases in physical requirements, especially in the deadlift, push-up, and two-mile run events. It is recommended that all affected individuals develop a scientific and reasonable training plan according to their own situation, with a focus on improving strength, endurance, and explosiveness to ensure successful completion of the AFT. Those in groups with minor changes should also maintain their training intensity to consolidate their current performance.
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