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Army AFT Prep
Hand-release push-ups, the plank, and the conditioning behind them.
A 6-week bodyweight progression for the two calisthenics events of the Army Fitness Test (the AFT, which replaced the ACFT in June 2025) — hand-release push-ups and the plank — with conditioning work alongside. Doesn't cover the deadlift, sprint-drag-carry, or run.
What you get
- —6-week phased progression: movement standards → volume → test-week taper
- —Video for hand-release push-ups, the plank, and every supporting movement
- —Clear notes on which AFT events this circuit does and doesn't train
- —Direct hand-off into the printable PFT sheet for tracking
Prefer the simpler, write-up-only version instead? See the free AFT prep circuit.
How the program is structured
Phase 1 — Movement Standards
Learn the hand-release push-up and a strict plank properly.
Hand-Release Push-Ups
Lower all the way down, lift both hands off the floor briefly, then press back up — the Army Fitness Test standard, removes any bounce out of the bottom.
Plank Hold
Forearms down, straight line from head to heels, brace the core.
Bodyweight Squats
Feet shoulder-width, sit hips back and down, drive through heels.
Phase 2 — Volume & Conditioning
Add rounds and mixed conditioning work.
Mountain Climbers
Hands under shoulders, drive knees to chest quickly, keep hips low.
Plank Hold
Forearms down, straight line from head to heels, brace the core.
Jump Squats
Squat down, explode straight up, land soft with bent knees.
Phase 3 — Test-Week Taper
Reduce volume, sharpen pace, arrive fresh for test day.
Hand-Release Push-Ups
Lower all the way down, lift both hands off the floor briefly, then press back up — the Army Fitness Test standard, removes any bounce out of the bottom.
Plank Hold
Forearms down, straight line from head to heels, brace the core.
5 movements, 3 phases — videos are in production. Everything above works today with the written cue and the free tools linked throughout this site.
Want a heads-up on new videos for this program?
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See the other programs
Foundations, the 30-Day Transformation, Navy SEAL PST Prep, and Army AFT Prep.