AFT Prep
Orange Diamond Preparedness Group
Tactical / Military, Functional Fitness, Strength & Conditioning, WeightliftingBuilt for Soldiers. Proven by Soldiers.
This 6-Week Army AFT Prep Program is designed to improve performance across all Army Fitness Test domains—strength, power, muscular endurance, anaerobic conditioning, aerobic capacity, and functional movement.
This is not a generic workout plan. It is a structured, progressive, field-tested system used by military athletes to reliably increase AFT scores while reducing injury risk.
⭐ Program Overview
Over six weeks, training progresses from foundational strength and movement quality to high-intensity, test-specific performance. Each week includes:
- Strength Development
Trap Bar Deadlift, Bench Press, Squat Variations Progressive loading increases force output, bar speed, and total-body resilience. Deadlift rep schemes descend to peak strength in Weeks 5–6.
- Upper-Body Muscular Endurance
Push-Ups, DB Press, Pulling Movements Targeted accessories improve Hand Release Push-Up endurance and reduce fatigue across multiple events.
- Functional Power & Athleticism
Hang Snatch, Carries, Sled Drags Develop hip drive, grip strength, trunk stability, and coordination—directly improving Sprint-Drag-Carry performance.
- Core Strength & Trunk Stability
Planks and Anti-Rotation Work Build postural endurance for lifting, sprinting, and running.
- AFT-Specific Run Conditioning
A structured running progression including:
Aerobic base building
Speed-focused intervals
Test-pace and mock 2-mile efforts
Designed to improve performance while minimizing overuse injuries.
- Recovery & Mobility
Every session ends with guided cooldowns and soft-tissue work to support recovery and readiness.
🎯 Who This Program Is For
Soldiers preparing for the Army AFT
Tactical athletes seeking improved performance
Recruits entering Basic Training
Anyone wanting structured, military-tested training
🔥 Expected Results
Athletes commonly improve:
Trap Bar Deadlift max
AFT Push-Up endurance
Sprint-Drag-Carry performance
Run speed and aerobic efficiency
Joint durability and test-day confidence
📅 Program Structure
Duration: 6 Weeks Training Days: 4 per week Week 6: Tapered intensity with mock AFT practice
🪖 Ready for the Test
Finish Week 6 stronger, faster, and better prepared to perform—not just on test day, but in real-world military demands.
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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