To crush your Army Combat Fitness Test (ACFT), it’s not enough to just practice the test events. You need a smart, structured training plan that targets the muscles and energy systems required for each event. In this guide, we’ll break down the best exercises to improve your Deadlift, Plank, and 2-Mile Run scores — and get you ready to ace your ACFT.
🏋️ Best Workouts to Improve Your Deadlift (MDL)
The 3-Repetition Maximum Deadlift tests lower body strength, back stability, and grip. To boost your score:
Top Exercises:
- Barbell Deadlifts (heavy and moderate weight)
- Trap Bar Deadlifts
- Romanian Deadlifts (RDLs)
- Kettlebell Swings
- Farmer’s Carries (for grip and core)
- Glute Bridges / Hip Thrusts
Pro Tip:
Train deadlifts 2–3 times per week, focusing on both heavy singles and volume sets.
💪 Best Core Workouts for the ACFT Plank
Since the Plank replaced the Leg Tuck, core endurance and stability are critical.
Top Exercises:
- Planks (front, side, and weighted)
- Hanging Leg Raises
- Cable Woodchoppers
- Russian Twists
- Deadbugs
- Bird Dogs
- Suitcase Carries
Pro Tip:
Train core stability daily or every other day with a mix of static holds and dynamic movements.
🏃♂️ Best Workouts to Improve Your 2-Mile Run (2MR)
The 2-Mile Run challenges cardiovascular endurance and pacing strategy.
Top Workouts:
- Interval Sprints (200m, 400m, 800m repeats)
- Tempo Runs (sustain 80–85% max effort)
- Long Slow Distance Runs (3–5 miles)
- Hill Repeats
- Plyometrics (bounding, jump squats, box jumps)
Pro Tip:
Run 3–4 days per week, including one long run, one interval day, and one tempo run for optimal progress.
📊 Track Your Progress with an ACFT Calculator
After improving your lifts, core holds, and run times — input your latest scores into our free ACFT Calculator to see your updated test score instantly.
What to do:
Targeted training makes all the difference when it comes to maximizing your ACFT performance. Focus on these workouts consistently, track your improvements, and use an ACFT calculator to gauge your progress.