AFT Prep
Orange Diamond Preparedness Group
Tactical / Military, Functional Fitness, Strength & Conditioning, Weightlifting, General FitnessThe Army Fitness Test doesn’t reward guesswork—it rewards preparation. Strength under load. Speed under fatigue. Endurance when it matters. This 6-Week Army AFT Prep Program was built with that reality in mind.
This is not a generic workout plan. It is a structured, progressive, field-tested training system designed to improve performance across every AFT domain—strength, power, muscular endurance, anaerobic conditioning, aerobic capacity, and functional movement—while reducing injury risk.
Training begins by establishing a strong foundation: sound movement, resilient joints, and controlled strength. As the weeks progress, intensity increases with purpose. By Weeks 5 and 6, strength peaks, conditioning sharpens, and confidence replaces uncertainty.
Strength work centers on proven lifts—trap bar deadlift, bench press, and squat variations—progressed methodically to build total-body force and durability. Deadlift rep schemes descend over time to peak performance when it counts.
Upper-body endurance is developed through push-ups, dumbbell pressing, and pulling movements to support hand-release push-up performance and repeated efforts across the test.
Power and athleticism are trained using hang snatches, carries, and sled drags, reinforcing hip drive, grip strength, trunk stability, and coordination—qualities that directly improve Sprint-Drag-Carry performance.
Core training emphasizes planks and anti-rotation work, building the postural endurance required for lifting, sprinting, and running under fatigue.
Running is approached with structure, not guesswork. Athletes progress through aerobic base work, speed intervals, and test-pace efforts to improve run performance while minimizing overuse injuries.
Every session concludes with guided recovery and mobility work to support readiness and longevity.
Program Details • Duration: 6 Weeks • Frequency: 4 training days per week • Week 6 includes reduced volume and mock AFT practice
This program is built for Soldiers, tactical athletes, recruits, and anyone seeking disciplined, military-tested training.
Finish stronger, faster, and better prepared—not just to pass the AFT, but to meet real-world demands.
Built for Soldiers. Proven by Soldiers.
A
OD General Warm-Up
For Completion
B
Hand Release Push-Up - Arm Extension (HRP)
@ 1:00, 0:45, 0:30
C
Sled Pull
@ 40
D1
Standing DB Press
D2
DB Skull Crushers
E1
DB Lateral Raise
E2
Plank
F
Sprint > Carry > Lateral > Sprint
G
OD Recovery
For Completion
A
OD General Warm-Up
For Completion
B
Trap Bar Deadlift
12, 10, 8, 6, 6, 6
C
Hang Snatch
D
Chin-Up
E
DB Reverse Fly
F
KB Russian Twist
G
1-mile Run
@ 1
H
OD Recovery
For Completion
A
OD General Warm-Up
For Completion
B
Bench Press
10, 9, 8, 7
C
Box Squat
15, 13, 11, 9
D1
Standing DB Press
D2
OD Tricep Rope Pulldowns
E1
DB Lateral Raise
E2
Plank
F
400 m repeats
G
OD Recovery
For Completion
A
OD General Warm-Up
For Completion
B
Trap Bar Deadlift
12, 10, 8, 6, 6, 6
C
Hang Snatch
D
Chin-Up
E
DB Reverse Fly
F
KB Russian Twist
G
1-mile Run
@ 1
H
OD Recovery
For Completion
Casey Van Bastelaar
Former Special Operations, Former US Army Battalion Master Fitness Trainer, Certified Personal Trainer
This program is designed for Soldiers who expect more from their training than minimum standards. It develops strength, conditioning, and durability to perform confidently across every AFT event—not just pass it.
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