Deadlift​

• If you are a relatively inexperienced lifter and lifting with the trap-bar for the first time, expect to lift 5-10 percent less with the trap-bar than you do with a traditional straight bar (as a result of difficulty balancing the weight).

• If you are an experienced lifter and have spent a lot of time pulling heavy weight with a straight bar, you'll likely lift 5-10 percent more with the trap-bar.  

• Click for more on the 3-Repetition Maximum Deadlift

Standing Power Throw

• Expect a drastic improvement in your performance after just a little bit of practice -- point of release and trajectory angle are key -- the ball should leave your hands just behind your head and the initial flight path should be near a 45 degree angle above the ground.

• Throwing the ball beyond 12 meters is a challenge.  Aerobically focused Soldiers are unlikely to perform well in this event.

• Click for more on the Standing Power Throw

Hand-Release Push-Up w/ Arm Extension

• This event does not require any equipment, so do some hand-release push-ups and figure it out!  Expect to do 30 to 40 percent fewer HRPUs than regular push-ups.  For most Soldiers, the HRPU is currently the most challenging event to max.

• Click for more on the Hand-Release Push-Up

Sprint-Drag-Carry

• This event is certainly demanding, but top performers will complete the SDC in less than 1 minute and 30 seconds.  In fact, most Soldiers will earn at least 90 points in the SDC.  As we previously predicted, the Army reduced the FY20 max from 1:40 to 1:33.

• Click for more on the Sprint-Drag-Carry

Plank

• ​The PLK assesses the Muscular Endurance component of fitness by measuring a Soldier’s core strength and endurance. Balance is a secondary component of fitness assessed by the PLK.

2-Mile Run

• Know your 2-mile run time on the APFT?  Subtract 30-40 seconds from your APFT run time to approximate your run-time on the ACFT.

• Click for more on the 2-Mile Run