Physical Readiness Training
The Army Vision says that the physical lethality and mental toughness of the American Soldier are keys to the success of our Army in ground combat. The ACFT will strengthen our fitness culture, our Soldier’s fitness for battle and our Army’s readiness for war.
MG LONNIE HIBBARD
COMMANDER
CENTER FOR INITIAL MILITARY TRAINING
Select an event below to learn more.
Events
These are the six events of the ACFT.
- 3-Repetition Maximum Deadlift (MDL)
- Standing Power Throw (SPT)
- Hand-Release Push-Up (HRP)
- Sprint-Drag-Carry (SDC)
- Leg Tuck (LTK)
- 2-Mile Run (2MR)
- ACFT Modified (MOD)
Tools
The tools provided are for educational purposes only and are not to be used in place of official U.S. Army forms.
Select an event below to learn more about the needed equipment.
Equipment
Specifications for ACFT equipment are described in Appendix A of the ACFT IOC Manual. Minimum equipment requirements for a single lane and a 16-lane set of ACFT equipment are as follows:
- 2 x barbell collars
∗ To equip a single lane with the minimum weight (the 140lb lane):
- 2 x 5lb bumper plates
∗ To equip a single lane with the maximum weight (the 340lb lane):
- 2 x 5lb bumper plates
∗ To equip 16 lanes for the MDL using the plate arrangement in Table 1.1 requires 2110lbs:
- 10 x 35lb bumper plates
- 2 x 25lb bumper plates
- 8 x 15lb bumper plates
- 12 x 5lb bumper plates
| Plates (lbs) | Hex Bar + Plates (lbs) | Weight Level (lbs) |
|---|---|---|
| 2 @ 35 + 2 @ 5 = 80 | 80 + 60 = | 140 |
| 2 @ 45 + 2 @ 5 = 100 | 100 + 60 = | 160 |
| 2 @ 45 + 2 @ 15 = 120 | 120 + 60 = | 180 |
| 2 @ 45 + 2 @ 25 = 140 | 140 + 60 = | 200 |
| 4 @ 35 = 150 | 150 + 60 = | 210 |
| 2 @ 45 + 2 @ 35 = 160 | 160 + 60 = | 220 |
| 4 @ 45 = 180 | 180 + 60 = | 240 |
| 4 @ 45 + 2 @ 5 = 190 | 190 + 60 = | 260 |
| 4 @ 45 + 2 @ 15 + 2 @ 5 = 220 | 220 + 60 = | 280 |
| 4 @ 45 + 4 @ 15 = 240 | 240 + 60 = | 300 |
| 4 @ 45 + 2 @ 35 + 2 @ 5 = 260 | 260 + 60 = | 320 |
| 6 @ 45 + 2 @ 5 = 280 | 280 + 60 = | 340 |
| *plate arrangement will change if the weight of the bar does not weigh 60lbs. | ||
- 1 x 25 meter measuring tape (also used for SDC)
- 1 x measuring stick
- 12 x field cones (also used for SDC) to mark the start and finish lines and the 5 meter points in each lane
- 1 x hand towel
∗ 16-Lane set
- 8 x 25 meter measuring tapes (also used for SDC), placed between 2 lanes
- 8 x measuring sticks
- 110 x field cones (also used for SDC)
- 16 x hand towel
∗ 16-Lane set
- 2 x 45 lb bumper plates
- 2 x 40 lb kettlebells
∗ 16-Lane set
- 32 x 45 lb bumper plates
- 32 x 40 lb kettlebells
∗ 16-Lane set has 16 x pull-up bars or one x Climbing Pod with the following dimensions and features:
- 8 x 5ft wide climbing bars at 8.0ft off the ground with step ups at 1.5ft and 2ft off the ground.
Select an event below to learn more.
Events
These are the alternate assessments for the ACFT MOD.
The 5000 Meter Row requires a stationary rowing machine. The machine must have mechanically adjustable resistance and must be available for training and testing. The seat, handles and foot straps must be adjustable to accommodate Soldiers of different sizes. It must have an odometer. The machine must be calibrated prior to test administration.
The event supervisor will allow each Soldier a short warm-up period and an opportunity to adjust resistance and seat position. The supervisor will read the following instructions aloud and answer questions.
- INSTRUCTIONS FOR THE 5000 METER ROW EVENT
- THE 5000 METER ROW MEASURES YOUR LEVEL OF AEROBIC FITNESS. ON THE COMMAND, ‘GO,’ THE CLOCK WILL START, AND YOU WILL BEGIN ROWING AT YOUR OWN PACE. YOU MUST COMPLETE THE 5000 METER DISTANCE. YOU WILL BE SCORED ON YOUR TIME. YOU WILL BE SCORED ON YOUR TIME. TO PASS, YOU MUST COMPLETE 5000M IN 25 MINUTES. WHAT ARE YOUR QUESTIONS ABOUT THIS EVENT?
When the timer gives the command, “GET SET” the Soldiers will position themselves to begin the event. Time begins when the timer gives the command, “GO.” The timer will call out times in minutes and seconds as Soldiers near the test distance or the required 25 minute time. The timer calls out the time remaining every 30 seconds for the last two minutes of the allowable time and every second during the last ten seconds leading up to the 25 minute mark.
The scorer must observe the Soldier throughout the event. The scorer will have to observe the odometer as the distance approaches 5000 meters. The scorer records the time in the time block to complete 5000 meters and records the point score.
The 15000 Meter Bike event requires a stationary cycle ergometer. The ergometer must be available for training and testing. The seat and handlebars must be adjustable to accommodate Soldiers of different sizes. It must have an odometer. The cycle ergometer must be calibrated prior to test administration. The process for setting the distance on the odometer will be similar to that used on the rowing machine.
The event supervisor will allow each Soldier a short warm-up period and an opportunity to adjust handlebar and seat height. The supervisor will read the following instructions aloud and answer questions.
- INSTRUCTIONS FOR THE 15000 METER BIKE EVENT
- THE 15000 METER BIKE MEASURES YOUR LEVEL OF AEROBIC FITNESS. ON THE COMMAND, ‘GO,’ THE CLOCK WILL START, AND YOU WILL BEGIN PEDALING AT YOUR OWN PACE. YOU MUST COMPLETE THE 15000 METER DISTANCE IN 25 MINUTES OR LESS. WHAT ARE YOUR QUESTIONS ABOUT THIS EVENT?
When the timer gives the command, “GET SET” the Soldiers will position themselves to begin the event. Time begins when the timer gives the command, “GO.” The timer will call out times in minutes and seconds as Soldiers near the end of the test distance or the required 25 minute time. The timer calls out the time remaining every 30 seconds for the last two minutes of the allowable time and every second during the last ten seconds.
The scorer must observe the Soldier throughout the event. The scorer will have to observe the odometer as the distance approaches 15000 meters. The scorer records the time in the time block to complete 15000 meters and records the point score.
The 1000 Meter Swim event requires a swimming pool with a 25 meter lane and minimum depth of 1 meter. The event requires one event supervisor, one scorer for every three Soldiers, one timer, one back-up timer, and support personnel to ensure proper control and safety. The event supervisor will not be an event scorer.
The event supervisor will read the following instructions aloud and answer questions. He will also allow each Soldier a short warm-up period in the pool in order to acclimate.
- INSTRUCTIONS FOR THE 1000 METER SWIM EVENT
- THE 1000 METER SWIM MEASURES YOUR LEVEL OF AEROBIC FITNESS. YOU WILL BEGIN IN THE WATER; NO DIVING IS ALLOWED. AT THE START, YOUR BODY MUST BE IN CONTACT WITH THE WALL OF THE POOL. ON THE COMMAND ‘GO’, THE CLOCK WILL START. YOU SHOULD THEN BEGIN SWIMMING AT YOUR OWN PACE, USING ANY STROKE OR COMBINATION OF STROKES YOU WISH. YOU MUST SWIM (STATE THE NUMBER) LAPS TO COMPLETE THIS DISTANCE. YOU MUST TOUCH THE WALL OF THE POOL AT EACH END OF THE POOL AS YOU TURN. ANY TYPE OF TURN IS AUTHORIZED. YOU MUST COMPLETE THE 1000 METER DISTANCE IN 25 MINUTES. YOU WILL BE SCORED ON TIME. WALKING ON THE BOTTOM TO RECUPERATE IS AUTHORIZED. SWIMMING GOGGLES, SWIM CAPS AND CIVILIAN SWIMMING ATTIRE ARE PERMITTED, BUT NO OTHER EQUIPMENT IS AUTHORIZED. WHAT ARE YOUR QUESTIONS ABOUT THIS EVENT?
When the timer gives the command, “GET SET” the Soldiers position themselves in the water holding on to the wall ready to begin the event. When the timer gives the command, “GO” time starts and the tested Soldier begins swimming. The timer calls out times in minutes and seconds as Soldiers near the finish or the required 25 minute time. Time is recorded by the scorer when the Soldier touches the end of the pool or crosses a predetermined line that establishes the 1000 meter mark.
Scorers must observe the Soldiers assigned to them. They must ensure that each Soldier touches the bulkhead (wall) at every turn. The scorer records the time in the time block and the points in the points block. The 1000 meter Swim is entered in the alternate event block. If the pool length is measured in yards, the scorer can convert the exact distance to meters. To convert meters to yards, multiply the number of meters by 1.094. 1000 meters is 1094 yards.
The Standing Power Throw (SPT) is a backward overhead throw for distance that measures explosive power. Tasks that require powerful movements include jumping across a ditch, executing a buddy drag, throwing equipment over an obstacle, throwing a hand grenade, assisting a buddy to climb up a wall, loading equipment and employing progressive levels of force in hand-to-hand contact. The SPT consists of two phases: a preparatory phase and a throwing phase:
Preparatory Phase:
The Soldier will face away from the throw line and grasp the medicine ball (10lb) with both hands at hip level and stand with heels at (but not on or over) the start line. To avoid having the ball slip, the Soldier will grasp firmly and as far around the sides of the ball as possible. The Soldier may grasp under the ball. The Soldier may make several preparatory movements, bending at the trunk, knees and hips while lowering the ball almost to the ground.
Throwing Phase:
After the preparatory phase, the Soldier will move quickly and powerfully to throw the ball backwards and overhead. The Soldier must be stationary prior to a throw – no hopping, stepping or running to initiate the throw. The Soldier may jump to exert more power during the throw with one or both feet leaving the ground. If the Soldier falls or steps onto or beyond the start line, the repetition will be recorded as a zero.
The Soldier will perform two throws alternating with the Soldier in an adjacent lane. The longest throw will count for record. The Soldier will use maximal effort to throw the ball backwards and overhead as far as possible.
Hand-Release Push-up (HRP). The HRP is a two-minute timed event that measures upper body muscular endurance, and represents repetitive and sustained pushing used in combat tasks. The HRP tests a Soldier’s ability to push an opponent away during man-to-man contact, push a disabled vehicle, and push up from the ground during evasion and maneuver. It also engages upper back muscles used when reaching out from the prone position when shooting, taking cover, or low crawling.
On the command of “GET SET,” the Soldier will assume the Prone Position with hands flat on the ground beneath the shoulders. The chest and front of the hips and thighs will be on the ground. Toes will be touching the ground and feet will be together or up to a boot’s width apart as measured by the Grader. The ankles will be flexed. The head does not have to be on the ground.
With the hands placed flat on the ground, the index fingers will be inside the outer edge of the shoulders. The hands will return to this position to complete each repetition. The feet will remain on the ground throughout the event. They cannot be more than a boot’s width apart. The HRP consists of four movements:
Movement 1:
On the command “GO,” the Soldier will push the whole body up from the ground as a single unit to fully extend the elbows and move to the up position (Front Leaning Rest).
Movement 2:
After reaching the up position, the Soldier will bend the elbows to lower the body to the ground. The chest, hips and thighs will touch the ground as a single unit. The head or face does not have to contact the ground.
Movement 3:
The Hand Release: without moving the head, body or legs, the Soldier will immediately move both arms out to the side, straightening the elbows into the T position. The arms and hands may touch or slide along the ground during this movement.
Movement 4:
The Soldier will make an immediate movement to place their hands back on the ground to return to the starting position to complete the repetition.
The Sprint-Drag-Carry (SDC) is a timed, 250 meter shuttle event that measures anaerobic capacity as well as muscular endurance and muscular strength. These components of fitness are needed to accomplish high intensity tasks for relatively brief periods of time from a few seconds to a minute. This physical capacity contributes to a Soldier’s ability to react rapidly to direct and indirect fire, build a hasty fighting position, extract a casualty from a vehicle and carry them to safety.
On the command “GET SET,” assume the prone position with the top of the head behind the start line, ready to complete 5 x 50 meter shuttles in the following order:
Sprint:
On the command “GO” move as quickly as possible from the prone position, sprint 25 meters and touch the 25 meter line with the foot and hand, turn and sprint back to the start. If the Soldier fails to touch the 25 meter line with the hand and foot, the Grader will call them back to do so.
Drag:
Grasp each strap handle on the 90lb sled and pull the sled backwards until the back (entire) of the sled crosses the 25 meter line. Turn the sled and continue pulling backward until the sled has crossed the start line. If the Soldier fails to cross the 25 meter line, the Grader will call them back to do so.
Lateral:
Perform the Lateral (either to the right or left) for 25 meters, touching the 25 meter line with a foot and hand and perform the Lateral in the opposite direction back to the start line. The Soldier’s feet must not cross and must remain parallel to each other and perpendicular to the direction of travel. If the Soldier fails to touch the 25 meter line with the hand and foot, the Grader will call them back to do so.
Carry:
Grasp the handles of the two 40lb kettlebells and sprint for 25 meters, touch the 25 meter line with the foot only, and return back to the start line. After crossing the start line, place the kettlebells on the ground without dropping them. If the Soldier fails to touch the 25 meter line with the foot, the Grader will call them back to do so. If the Soldier drops the kettlebells at the start line the grader will call the Soldier back to re-place them under control.
Sprint:
Turn and sprint 25 meters, touch the 25 meter line with foot and hand, turning and sprint back to the start line. If the Soldier fails to touch the 25 meter line with the hand and foot, the Grader will call them back to do so.
The Leg Tuck (LTK) tests a Soldier’s grip, shoulder, core and hip flexor strength. It is a muscular strength and endurance event with high occupational relevance to Soldiers. Leg Tuck movements assist Soldiers in all climbing tasks and in surmounting obstacles like a vertical wall or climbing onto a shelf or along or up a rope or low crawling. This test event requires well-conditioned abdominal and hip flexor muscles that will assist Soldiers in load carriage and in avoiding injuries to the upper and lower back.
The LTK has three parts: preparatory phase, upward movement and downward movement:
Preparatory Phase:
On the command “GET SET,” the Soldier will assume a straight-arm hang on the bar, with feet off the ground, knees bent if necessary. The grip is the Alternating Grip with hands no more than a fist’s width apart – as measured by the grader. The body is positioned perpendicular to the bar. The Soldier’s elbows, body and legs are straight. Legs and feet are not crossed. Feet cannot contact the ground or the climbing bar.
Upward Movement:
On the command “GO” the Soldier will flex at the elbows, knees, hips, and waist to bring the knees up. The elbows must flex. They cannot remain fully extended or straight. The right and left knees or front of the thighs must touch the right and left elbows respectively so that they touch or are in contact with the elbows at the same time. Contacting the upper arm in the triceps muscle region does not count. The Grader must observe both knees in contact with both elbows for the Soldier to receive credit for the repetition.
Downward Movement:
The Soldier will return under control to the straight-arm hang position to complete the repetition. If the elbows remain bent, that repetition will not count. Deliberate, active swinging of the trunk and legs to assist with the exercise is not permitted. Small, inconsequential or passive movement of the body and twisting of the trunk is permitted. The Soldier may rest in the down position.
The event will end when the Soldier voluntarily stops or drops from the bar. Using the ground or post to rest or push from between repetitions will also terminate the event.
The 2-Mile Run (2MR) is a test of aerobic endurance. It applies to common Soldier tasks such as dismounted movement, ruck marching and infiltration. It can be completed on an indoor or outdoor track, or other course as described above. It is not be conducted on unimproved terrain. The event commences no more than 10 minutes after the completion of the Leg Tuck event. The start and finish line will be at the same location as the test site for the other events.
Run Course:
Sound judgment must be used in the selection of the run course. When environmental conditions prohibit outdoor testing, an indoor track may be used for the 2-Mile Run. There is no requirement to survey run courses; however, selected test sites should be free of significant hazards such as traffic, slippery road surfacesand areas where heavy air pollution is present. A generally flat, measured running course with a solid, improved surface that is not more than 3 percent uphill grade and has no overall decline (start and finish must be at the same altitude).
Run Protocol:
On the command “GO,” the clock will start and the Soldier will begin running at his or her own pace, completing the 2-mile distance without receiving any physical help. The Soldier may walk or pause but cannot be picked up, pulled or pushed in any way. The Soldier may be paced by another Soldier. Verbal encouragement is permitted. If the Soldier leaves the run course at any time or at any point before completing the 2-mile distance, the event will be terminated.
3-Repetition Maximum Deadlift (MDL) is a muscular strength test that represents movements required to safely and effectively lift heavy loads from the ground, jump, bound, and tolerate landing. The MDL is a strong predictor of a Soldier’s ability to lift and carry a casualty on a litter, and to lift and move personnel and equipment. This test event requires well conditioned back and leg muscles that assist Soldiers in load carriage and in avoiding injuries to the upper and lower back caused by moving long distances under load and lifting heavy objects. The MDL consists of three phases: preparatory, upward movement, and downward movement. A successful MDL attempt is three repetitions to standard.
Preparatory Phase:
On the command of “GET SET,” the Soldier will step inside the hex bar, feet shoulder width apart, and locate the mid-point of the hex bar handles. The Soldier will bend at the knees and hips, reach down and grasp the center of the handles using a closed grip. Arms will be fully extended, back flat, head in line with the spine or slightly extended, and heels in contact with the ground. Each repetition will begin from this position.
Upward Movement:
On the command of “GO,” the Soldier will lift the bar by straightening the hips and knees in order to reach the Straddle Stance. The hips should not rise before or above the shoulders. The back should remain straight - not rounded out or flexed. The feet will remain in the same position. The Soldier and the weight must remain balanced and controlled throughout the movement.
Downward Movement:
After reaching the Straddle Stance position, the Soldier will lower the bar back to the ground under control while maintaining a straight back. The bar must be placed on the ground and not dropped. The weight plates must touch the ground to complete a repetition.
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About the ACFT App
This is the proponent-approved, official U.S. Army physical readiness training mobile application.
United States Army Center for Initial Military Training
Proponent Support
The proponent for this app is the United States Army Center for Initial Military Training.
If you need to reach CIMT, The U.S. Army Physical Fitness School or a member of the Army implementation team email usarmy.jble.tradoc.list.g2-acft@mail.mil.
Technical Support
Technical questions or comments regarding this app can be submitted using the button below:
Legal Notices
This app is a U.S. Army developed app that supports the United States Army Center for Initial Military Training.
This app includes current, relevant and approved U.S. Army doctrine and/or training guidance as of December 2019.
Please update regularly when notified.
Select a section below to learn more.
Philosophy
Learn the philosophy of U.S. Army Physical Readiness Training.
The PRT Approach
Military physical training should build Soldiers up physically, wake Soldiers up mentally, fill Soldiers with enthusiasm, and discipline them.
~ Koehler's West Point Manual of
Disciplinary Physical Training (1919)
Multi-Domain Operations place a premium on the Soldier's strength, endurance, mobility and resiliency. FM 7-22 Chapter 1 links Army Physical Readiness Training (PRT) to the Army Force Generation (ARFORGEN) model.
AR 350-1 and ADP 7-0 establish the foundation of the PRT approach to develop a successful Physical Readiness Training program.
The Army's approach to PRT links directly to the principles of training in ADP 7-0. Leaders must understand how these Army training principles and PRT relate to improving war-fighting capabilities.
For more detailed information, please refer to FM 7-22 Chapter 1. A copy of this reference can be downloaded via the App by visiting the References tab or clicking the button below.
The PRT System
Soldiers should train to become stronger, faster, mobile, lethal, resilient, and smarter.
~ Frank A. Palkoska
The PRT System, outlined in FM 7-22 Chapter 2, brings Soldiers to a state of physical readiness through a systematic program of drills and activities specifically designed to enhance performance of Warrior Tasks and Battle Drills (WTBDs) and seeks to attain the development of all Soldiers' physical attributes to the fullest extent of their given potential.
For more detailed information, please refer to FM 7-22 Chapter 2. A copy of this reference can be downloaded via the App by visiting the References tab or clicking the button below.
The Leader's Role
The best form of welfare for troops is first-class training.
~ B. H. Liddell Hart
Leaders at all levels must understand that PRT improves Soldier resiliency, which is a vital component of a combat-ready force. FM 7-22 Chapter 3 addresses the importance of leadership as it applies to PRT.
For more detailed information, please refer to FM 7-22 Chapter 3. A copy of this reference can be downloaded via the App by visiting the References tab or clicking the button below.
Select an area below to view PRT training schedules IAW FM 7-22.
The overall goal of the Army Physical Fitness Training Program is to develop Soldiers who are physically capable, ready to perform their duty assignments or combat roles, and to promote good health, resiliency and physical readiness through exercise. This section of the application provides Soldiers and leaders a template for efficiently implementing Army PRT doctrine into the unit training plan. The PRT schedules prescribed are adaptable to unit missions, individual capabilities, and unit OPTEMPO. The principles of train as you will fight, train to standard, and train to develop agile leaders and organizations are fundamental in the construction of PRT program development.
Review Types of Phases.
TOUGHENING PHASE
The purpose of the toughening phase is to develop foundational fitness and fundamental skills. Soldiers in BCT, one station unit training (R/W/B phases), and BOLC A are in the toughening phase. The included toughening phase PRT schedule is used in BCT and OSUT (R/W/B phases). The BOLC A leaders can use this schedule as a guide for developing PRT in their course program of instruction (POI).
SUSTAINING PHASE
INITIAL MILITARY TRAINING
PRT should be conducted four to five days per week according to AR 350-1. Unlike the toughening phase schedule, activities will vary from week to week in order to train more PRT activities and specifically train for the physical requirements in support of core and/or directed mission essential task list (C-METL and/or D-METL) performance.
ARMY FORCE GENERATION
Army Force Generation uses a structured progression of increased unit readiness over time. The recurring structured progression of increasing unit readiness focuses on reset, train/ready, and available phases according to operational readiness cycles.
Reset Phase
Units returning from deployment are placed in the reset phase. Units usually remain in the reset phase for up to 180 days (6 months). Once the unit has stabilized and recovered, commanders and PRT leaders should conduct PRT assessments using foot marches, APFT, or unit readiness standards. This suggests an appropriate start point for regular PRT. Initial PRT sessions should be no longer than 60 minutes in duration and progress to 90 minutes.
Train/Ready Phase
Once units complete the reset phase, PRT leaders should continue to conduct strength and mobility activities and endurance and mobility activities two to three times per week each. The leaders select activities and drills under sustaining phase activities or supplemental PRT exercises, drills, and activities from the USAPFS website. Commanders and PRT leaders should continue to schedule PRT sessions that specifically enhance mission and C-METL or D-METL task performance. Units identified within the train/ready phase have no set duration.
Available Phase
Units in the available phase should focus on activities and drills that support operational missions according to their C-METL or D-METL. Commanders and PRT leaders may select activities and drills to ensure a balanced, progressive, integrated program that can be conducted safely within the constraints of the operating environment.
Deployment
Deployment to the theatre of operations may present limitations and constraints on the conduct of PRT. For this reason, special considerations must be taken when planning and conducting individual and collective PRT sessions.
Select the appropriate phase below. To learn more about PRT Phases, tap the info button above.
Select a drill below to learn more.
Toughening Phase
Day 1
The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. The Preparation and the Hip Stability Drills ready the body for a variety of activities that develop body management competencies. The Military Movement Drill 1 helps improve running form while preparing the Soldier for sustained running. The AGR improves aerobic endurance through sustained running at an appropriate pace. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Toughening Phase
Day 2
The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation and Four for the Core ready the body for a variety of activities that develop body management competencies. Conditioning Drill 1 improves total body muscular strength, endurance, and mobility. Climbing Drill 1 increases upper body strength, trunk strength, and creates muscle balance. The Push-up and Sit-up Drill improves APFT performance. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Toughening Phase
Day 3
The purpose of this session is to improve the conditioning required to successfully perform critical WTBDs such as Individual Movement Techniques and move under direct and indirect fire. The Preparation and Hip Stability Drill ready and condition the body for a variety of body management competencies. Military Movement Drill 1 helps improve running form while preparing the Soldier for speed running. 30:60s enhance anaerobic power through sustained repeats of high intensity running with intermittent periods of recovery. The 300-yard Shuttle Run develops speed, agility, and anaerobic power. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Toughening Phase
Day 4
The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation and Four for the Core ready the body for a variety of activities that develop body management competencies. Conditioning Drill 1 improves total body muscular strength, endurance, and mobility. Climbing Drill 1 increases upper body strength, trunk strength, and creates muscle balance. The Push-up and Sit-up Drill improves APFT performance. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Toughening Phase
Day 5
The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. The Preparation and the Hip Stability Drills ready the body for a variety of activities that develop body management competencies. Military Movement Drill 1 helps improve running form while preparing the Soldier for sustained running. The AGR improves aerobic endurance through sustained running at an appropriate pace. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Toughening Phase
Day 6
The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation and Four for the Core ready the body for a variety of activities that develop body management competencies. Conditioning Drill 1 improves total body muscular strength, endurance, and mobility. Climbing Drill 1 increases upper body strength, trunk strength, and creates muscle balance. The Push-up and Sit-up Drill improves APFT performance. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Sustaining Phase (IMT)
Day 1
The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. Military Movement Drills 1 and 2 help improve running form while preparing the Soldier for sustained running. The Ability Group Run or Release Run improves aerobic endurance and speed through sustained running. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Sustaining Phase (IMT)
Day 2
The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Guerrilla Drill develops functional mobility for the performance of combatives and the ability to carry another Soldier. Conditioning Drills 1 and 2 consist of calisthenics that are designed to functionally train upper body and trunk muscular strength and endurance needed to successfully perform WTBDs. Climbing Drill 1 improves the upper body and trunk strength needed for manipulating body weight. The Push-up and Sit-up Drill provide upper-body strength and APFT improvement. The Strength Training Circuit develops total body strength and movement proficiency. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Sustaining Phase (IMT)
Day 3
The purpose of this session is to improve the conditioning required to successfully perform WTBDs such as IMT and move under direct and indirect fire. Preparation readies and conditions the body for a variety of body management competencies. The Military Movement Drills 1 and 2 help improve running form while preparing the Soldier for speed running. 60:120s enhance speed and anaerobic power through sustained repeats of high intensity running with intermittent periods of recovery. The 300-yard Shuttle Run develops anaerobic endurance and functional mobility. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Sustaining Phase (IMT)
Day 4
The purpose of this session is to improve the functional strength and mobility needed for the successful performance of WTBDs. Soldiers perform these drills wearing ACUs, boots, and ACH. Preparation readies and conditions the body for a variety of body management competencies. The Guerrilla Drill develops functional mobility for the performance of combatives and the ability to carry another Soldier. Conditioning Drill 3 consists of advanced calisthenics that improve power, coordination and agility. Climbing Drill 2 improves the upper body and trunk strength needed for manipulating body weight under load. The Push-up and Sit-up Drill provide upper-body strength and APFT improvement. The Strength Training Circuit develops total body strength and movement proficiency. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Sustaining Phase (IMT)
Day 5
The purpose of this session is to improve the strength, endurance, and mobility needed for the successful performance of foot marching and running over various terrains. Preparation readies and conditions the body for a variety of body management competencies. The foot march improves the muscular and aerobic endurance needed for foot marching. Hill Repeats and Terrain Running improve the Soldier's ability to move quickly with agility over various terrains with or without a load. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
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Sustaining Phase (ARFORGEN)
Day 1
The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Military Movement Drills 1 and 2 help improve running form while preparing the Soldier for sustained and speed running. Ability Group, Release and Terrain Runs along with Hill Repeats improve aerobic and anaerobic endurance through sustained running. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Sustaining Phase (ARFORGEN)
Day 2
The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Guerrilla Drill develops functional mobility for the performance of combatives and the ability to carry another Soldier. Conditioning Drills 1 and 2 consist of intermediate and advanced exercises that are designed to functionally train upper body and trunk muscular strength, and endurance needed to successfully perform WTBDs. Climbing Drill 1 improves upper body and trunk strength needed for manipulating body weight. The Push-up and Sit-up Drill improves APFT performance. The Strength Training Circuit develops total body strength and movement proficiency. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
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Sustaining Phase (ARFORGEN)
Day 3
The purpose of this session is to improve the conditioning required for successful performance WTBDs, such as individual movement techniques and move under direct and indirect fire. Preparation readies and conditions the body for a variety of body management competencies. Military Movement Drills 1 and 2 help improve running form while preparing the Soldier for speed running. 60:120s enhance speed and anaerobic power through sustained repeats of high intensity running with intermittent periods of recovery. The 300-yard Shuttle Run develops anaerobic endurance and functional mobility. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Sustaining Phase (ARFORGEN)
Day 4
The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Guerrilla Drill develops functional mobility for the performance of combatives and the ability to carry another Soldier. Conditioning Drill 3 consists of advanced exercises that are designed to functionally train upper body and trunk muscular strength and endurance needed to successfully perform WTBDs. Climbing Drills 1 and 2 improve upper body and trunk strength needed for manipulating body weight with and without load. The Strength Training Circuit develops total body strength and movement proficiency. The Push-Up and Sit-Up Drill improves APFT performance. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Select a drill below to learn more.
Sustaining Phase (ARFORGEN)
Day 5
The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Military Movement Drills 1 and 2 help improve running form while preparing the Soldier for sustained and speed running. Ability Group, Release, and Terrain Runs along with Hill Repeats improve aerobic and anaerobic endurance through sustained running and improves the Soldier's ability to move quickly with agility over various terrains. The foot march improves the muscular and aerobic endurance needed for foot marching under load. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
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Proceed through exercises in order below, performing of each.
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Tools
The tools provided are for educational purposes only and are not to be used in place of official U.S. Army forms.
Tap the buttons below to sample the proper cadence for performing an exercise. Click the buttons below to begin.
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Additional References to the Body Composition Program can be found here.
Height:
The height will be measured with the Soldier in stocking feet (without shoes) and standard PT uniform (gym shorts and T-shirt), standing on a flat surface with the head held horizontal, looking directly forward with the line of vision horizontal, and the chin parallel to the floor. The body will be straight but not rigid, similar to the position of attention. The measurement will be rounded to the nearest inch with the following guidelines: If the height fraction is less than ½ inch, round down to the nearest whole number in inches; if the height fraction is ½ inch or greater, round up to the next highest whole number in inches.
Weight:
The weight will be measured with the Soldier in a standard PT uniform (gym shorts and T-shirt). Shoes will not be worn. The measurement will be made on scales available in units and recorded to the nearest pound with the following guidelines: If the weight fraction of the Soldier is less than ½ pound, round down to the nearest pound. If the weight fraction of the Soldier is ½ pound or greater, round up to the next whole pound.
Height
The height will be measured with the Soldier in stocking feet (without shoes) and standard PT uniform (gym shorts and T-shirt), standing on a flat surface with the head held horizontal, looking directly forward with the line of vision horizontal, and the chin parallel to the floor. The body will be straight but not rigid, similar to the position of attention. Unlike the screening table weight this measurement will be recorded to the nearest 1⁄2 inch in order to gather a more accurate description of the Soldier's physical characteristics.
Neck Measurement
Measure the Soldier's neck circumference at a point just below the larynx (Adam's apple) and perpendicular to the long axis of the neck. The Soldier should look straight ahead during the measurement, with shoulders down (not hunched). Round the neck measurement up to the nearest 1/2 inch.
Waist (Abdomen) Measurement
Measure the Soldier's natural waist circumference, against the skin at the point of minimal abdominal circumference, usually located halfway between the navel and the lower end of the sternum (breast bone). When you cannot easily see the site, take several measurements at probable sites and use the smallest value. Be sure the tape is level and parallel to the floor. The Soldier's arms must be at the sides. Take measurements at the end of Soldier's normal relaxed exhalation. Round the natural waist measurement down to the nearest 1/2 inch and record.
Hip Measurement (female only)
Measure the Soldier's hip circumference while facing the Soldier's right side by placing the tape around the hips so that it passes over the greatest protrusion of the gluteal muscles (buttocks) as viewed from the side. Make sure the tape is level and parallel to the floor. apply sufficient tension on the tape to minimize the effect of clothing. Round hip measurement down to the nearest 1/2 inch.
Repeat each in series until you have completed three sets of measurements.
Read the ACFT IOC Manual
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Read the FM 7-22 excerpt below for more info.
Fitness Standards
The APFT consists of push-ups, sit-ups, and a 2-mile run—done in that order—on the same day. Soldiers are allowed a minimum of 10 minutes and a maximum of 20 minutes rest between events. All three events must be completed within two hours. The test period is defined as the period of time that elapses from the start to the finish of the three events (from the first push-up performed to the last Soldier crossing the finish line of the 2-mile run event).
In accordance with AR 350-1, all Soldiers must attain a score of at least 60 points on each event and an overall score of at least 180 points. Currently, Soldiers in BCT must attain 50 points in each event and an overall score of 150 points. The maximum score a Soldier can attain on the APFT is 300 points. The use of extended scale scoring IS NOT authorized.
Use the Start/Stop and Lap buttons below to record your time. Reset the clock by tapping the Reset button above.
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References
The references provided are for educational purposes only and are not to be used in place of offical U.S. Army publications.
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Below are links to all PRT Drills.
Army Physical Fitness Test (APFT)
Physical fitness is the basis for all other forms of excellence.
~ John Fitzgerald Kennedy
Refer to FM 7-22 Appendix A. A copy of this reference can be downloaded via the App by visiting the References section located in the main tabbar below.
Select an event below to read its instructions.
Introduction
The following instructions are READ aloud to all Soldiers taking the APFT.
You are about to take the Army physical fitness test, a test that will measure your upper and lower body muscular endurance. The results of this test will give you and your commanders an indication of your state of fitness and will act as a guide in determining your physical training needs. Listen closely to the test instructions, and do the best you can on each of the events.
If DA form 705 has not been issued, scorecards will be handed out at this time. The OIC or the NCOIC will then read the following instructions to all soldiers taking the APFT:
In the appropriate spaces, print in ink the personal information required on the scorecard.
Next, the OIC or the NCOIC explains procedures for scorecard use during testing. The following instructions are read aloud to all soldiers taking the APFT:
You are to carry this card with you to each event. Before you begin, hand the card to the scorer. After you complete the event, the scorer will record your raw score, initial the card, and return it to you.
Now the OIC or the NCOIC explains how raw scores are converted to point scores. At this point in time, soldiers are assigned to groups. The following instructions are read aloud to all soldiers taking the APFT:
Each of you will be assigned to a group. Stay with your test group for the entire test. What are your questions about the test at this point?
Push-Up Event
The OIC, the NCOIC, or the event supervisor must read the following before beginning the push-up event.
The push-up event measures the endurance of the chest, shoulder, and triceps muscles. On the command, ‘get set’, assume the front-leaning rest position by placing your hands where they are comfortable for you. Your feet may be together or up to 12 inches apart (measured between the feet). When viewed from the side, your body should form a generally straight line from your shoulders to your ankles. On the command ‘go’, begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are at least parallel to the ground. Then, return to the starting position by raising your entire body until your arms are fully extended. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition. At the end of each repetition, the scorer will state the number of repetitions you have completed correctly. If you fail to keep your body generally straight, to lower your whole body until your upper arms are at least parallel to the ground, or to extend your arms completely, that repetition will not count, and the scorer will repeat the number of the last correctly performed repetition.
If you fail to perform the first 10 push-ups correctly, the scorer will tell you to go to your knees and will explain your deficiencies. You will then be sent to the end of the line to be retested. After the first 10 push-ups have been performed and counted, no restarts are allowed. The test will continue, and any incorrectly performed push-ups will not be counted. An altered, front-leaning rest position is the only authorized rest position. That is, you may sag in the middle or flex your back. When flexing your back, you may bend your knees, but not to such an extent that you are supporting most of your body weight with your legs. If this occurs, your performance will be terminated. You must return to, and pause in, the correct starting position before continuing. If you rest on the ground or raise either hand or foot from the ground, your performance will be terminated. You may reposition your hands and/or feet during the event as long as they remain in contact with the ground at all times. Correct performance is important. You will have two minutes in which to do as many push-ups as you can. Watch this demonstration.
What are your questions about this event?
Sit-Up Event
The OIC, the NCOIC, or the event supervisor, must read the following before the sit-up event.
The sit-up event measures the endurance of the abdominal and hip-flexor muscles. On the command ‘get set’, assume the starting position by lying on your back with your knees bent at a 90-degree angle. Your feet may be together or up to 12 inches apart (measured between the feet). Another person will hold your ankles with the hands only. No other method of bracing or holding the feet is authorized. The heel is the only part of your foot that must stay in contact with the ground. Your fingers must be interlocked behind your head and the backs of your hands must touch the ground. Your arms and elbows need not touch the ground. On the command, ‘go’, begin raising your upper body forward to, or beyond, the vertical position. The vertical position means that the base of your neck is above the base of your spine. After you have reached or surpassed the vertical position, lower your body until the bottom of your shoulder blades touch the ground. Your head, hands, arms or elbows do not have to touch the ground. At the end of each repetition, the scorer will state the number of sit-ups you have correctly performed. A repetition will not count if you fail to reach the vertical position, fail to keep your fingers interlocked behind your head, arch or bow your back and raise your buttocks off the ground to raise your upper body, or let your knees exceed a 90-degree angle. If a repetition does not count, the scorer will repeat the number of your last correctly performed sit-up. If you fail to perform the first 10 sit-ups correctly, the scorer will tell you to ‘stop’ and will explain your deficiencies. You will then be sent to the end of the line to be re-tested. After the first 10 sit-ups have been performed and counted, no restarts are allowed. The test will continue, and any incorrectly performed sit-ups will not be counted. The up position is the only authorized rest position.
If you stop and rest in the down (starting) position, the event will be terminated. As long as you make a continuous physical effort to sit up, the event will not be terminated. You may not use your hands or any other means to pull or push yourself up to the up (rest) position or to hold yourself in the rest position. If you do so, your performance in the event will be terminated. Correct performance is important. You will have two minutes to perform as many sit-ups as you can. Watch this demonstration.
What are your questions about this event?
2-Mile Run Event
The OIC, the NCOIC, or the event supervisor, must read the following before the 2-mile run event.
The 2-mile run measures your aerobic fitness and endurance of the leg muscles. You must complete the run without any physical help. At the start, all soldiers will line up behind the starting line. On the command ‘go’, the clock will start. You will begin running at your own pace. To run the required two miles, you must complete the required 2-mile distance (describe the number of laps, start and finish points, and course layout). You are being tested on your ability to complete the two-mile course in the shortest time possible. Although walking is authorized, it is strongly discouraged. If you are physically helped in any way (for example, pulled, pushed, picked up and/or carried), or leave the designated running course for any reason, the event will be terminated. It is legal to pace a soldier during the two-mile run as long as there is no physical contact with the paced soldier and it does not physically hinder other soldiers taking the test. The practice of running ahead of, along side of, or behind the tested soldier while serving as a pacer is permitted. Cheering or calling out the elapsed time is also permitted. The number on your chest is for identification. You must make sure it is visible at all times. Turn in your number when you finish the run and go to the area designated for recovery. Do not stay near the scorers or the finish line as this may interfere with testing.
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Alternate Event - 800-Yard Swim
The OIC, the NCOIC, or the event supervisor, must read the following before the 800-yard swim event.
The 800-yard swim measures your level of aerobic fitness. You will begin in the water; no diving is allowed. At the start, your body must be in contact with the wall of the pool. On the command ‘go’, the clock will start. You should then begin swimming at your own pace, using any stroke or combination of strokes you wish. You must swim (state the number) laps to complete this distance. You must touch the wall of the pool at each end of the pool as you turn. Any type of turn is authorized. You will be scored on your ability to complete the swim in a time equal to, or less than, that listed for your age and gender. Walking on the bottom to recuperate is authorized. Swimming goggles are permitted, but no other equipment is authorized.
What are your questions about this event?
Alternate Event - 6.2-Mile Stationary Cycle Ergometer
The OIC, the NCOIC, or the event supervisor, must read the following before the 6.2-mile stationary cycle ergometer event.
The 6.2-mile stationary-cycle ergometer event measures your cardio-respiratory fitness and leg muscle endurance. The ergometer's resistance must be set at two kilopounds (20 newtons). On the command, 'go', the clock will start, and you will begin pedaling at your own pace while maintaining the resistance indicator at two kilopounds. You will be scored on your ability to complete 6.2 miles (10 kilometers), as shown on the odometer in a time equal to or less than that listed for your age and gender.
What are your questions about this event?
Alternate Event - 6.2-Mile Bicycle
The OIC, the NCOIC, or the event supervisor, must read the following before the 6.2-mile bicycle event.
The 6.2-mile bicycle test measures cardio respiratory fitness and leg muscles endurance. You must complete the 6.2-miles without any physical help from others. You must keep your bicycle in one gear of your choosing for the entire test. Changing gears is not permitted and will result in disqualification. To begin, you will line up behind the starting line. On the command, ‘go,’ the clock will start, and you will begin pedaling at your own pace. To complete the required distance of 6.2-miles, you must complete (describe the number of laps, start and finish points, and course layout). You will be scored on your ability to complete the distance of 6.2-miles (10 kilometers) in a time equal to or less than that listed for your age and gender. If you leave the designated course for any reason, you will be disqualified.
What are your questions about this event?
Alternate Event - 2.5-Mile Walk
The OIC, the NCOIC, or the event supervisor, must read the following before the 2.5-mile walk event.
The 2.5-mile walk measures cardio respiratory fitness and leg-muscle endurance. On the command, ‘go,’ the clock will start, and you will begin walking at your own pace. You must complete (describe the number of laps, start and finish points, and course layout). One foot must be in contact with the ground at all times. If you break into a running stride at any time or have both feet off the ground at the same time, your performance in the event will be terminated. You will be scored on your ability to complete the 2.5-mile course in a time equal to or less than that listed for your age and gender.
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Design specifications and use.
Refer to FM 7-22 Appendix B for layout and specifications. A copy of this reference can be downloaded via the App by visiting the Reference tab below.
STC Layout
Exercise Station |
Kettlebells/ Weights |
Climbing Bars |
1. Sumo Squat |
6 X 50 lbs. | N/A |
| 6 X 25 lbs. | ||
2. Straight-leg Deadlift |
12 X 40 lbs. | N/A |
| 12 X 25 lbs. | ||
3. Forward Lunge |
12 X 20 lbs. | N/A |
| 12 X 10 lbs. | ||
4. 8-Count Step-up |
12 X 30 lbs. | N/A |
| 12 X 15 lbs. | ||
5. Pull-up or Straight-arm Pull |
N/A | 6 |
6. Supine Chest Press |
12 X 40 lbs. | N/A |
| 12 X 15 lbs. | ||
7. Bent-over Row |
12 X 20 lbs. | N/A |
| 12 X 10 lbs. | ||
8. Overhead Push Press |
12 X 30 lbs. | N/A |
| 12 X 15 lbs. | ||
9. Supine Body Twist |
6 X 25 lbs. | N/A |
| 6 X 10 lbs. | ||
10. Leg Tuck |
N/A | 6 |
To conduct the STC at platoon level, 12 climbing bars and 168 kettlebells are required. The following is a list of the number of kettlebells required by weight:
6 @ 50 lbs.
24 @ 40 lbs.
24 @ 30 lbs.
24 @ 25 lbs.
24 @ 20 lbs.
36 @15 lbs.
30 @ 10 lbs.
x4 12-18 inch plyometric boxes
Field Manual 7-22
Army Physical Readiness Training
FM 7-22 prescribes doctrine for the execution of the Army Physical Readiness Training System. Choose the desired file type below to download. More information about the file types can be found by tapping the help button above.
Remember, this reference is not included within the app. These are links to download the reference format of your choice to open in your favorite eReader application.
Field Manual 7-22
Army Physical Readiness Training
FM 7-22 prescribes doctrine for the execution of the Army Physical Readiness Training System. Choose the desired file type below to download. More information about the file types can be found by tapping the help button above.
Remember, this reference is not included within the app. These are links to download the reference format of your choice to open in your favorite eReader application.
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