The Army Combat Fitness Test (ACFT) Training Guide is meant to help Soldiers get ready for the ACFT by giving them exercises to do. Using common strength training methods and Army doctrine, these exercises will help you get stronger, more durable, and more mobile.

Field Manual 7-22 (October 2012), the Army's current Physical Readiness Training doctrine, and the Army Physical Readiness Training app for smart devices (iOS and Android) can help with more detailed workout information. Warm-up exercises can be found in Preparation Drill (PD), Hip Stability Drill (HSD), Shoulder Stability Drill (SSD), Four for the Core (4C), and Military Movement Drills (MMDs). Cool-down exercises can be found in Recovery Drill (RD) in FM 7-22.

The 3 Repetition Maximum Deadlift (MDL)

A test of muscular strength that simulates the actions required to safely and effectively lift heavy loads from the ground and jump, bound, and tolerate landing. The MDL is an excellent predictor of a Soldier's ability to lift and transport a victim on a litter and lift and move persons and equipment. This test needs well-conditioned back and leg muscles to aid in load carriage and prevent upper and lower back problems caused by traversing long distances while carrying a load and lifting large objects.

Standing Power Throw

assesses the upper and lower body's explosive power, flexibility, and dynamic balance. Explosive power adds to operations requiring explosive motions to maneuver humans and equipment. These activities include performing a buddy drag to pull an injured person to a safe area, tossing equipment onto or over an obstacle, hurling a hand grenade, assisting a friend to climb a wall, lifting and loading equipment, and utilizing progressively more significant degrees of force in man-to-man contact.

Hand Release Push-Up

The HRP is a two-minute timed test that assesses the muscular endurance of the upper body and simulates the repetitive and continuous pushing required for combat duties. The HRP evaluates a Soldier's ability to push away an opponent during man-to-man contact, push a crippled vehicle, and push up from the ground during evasion and maneuver. It also engages the upper back muscles required when shooting, taking shelter, or low crawling from a prone position.

Sprint Drag Carry

is a measurement of muscular power, endurance, and strength, as well as anaerobic capability, which is required to perform high-intensity combat exercises lasting a few seconds to several minutes. This talent helps a soldier respond swiftly to direct and indirect fire, establish a hasty fighting stance, execute evasive maneuvers, and pull a victim from a vehicle and transport them to safety.

Plank Hold

The plank evaluates the Muscular Endurance aspect of fitness by assessing a soldier's core strength and endurance. Balance is a secondary fitness component measured by the plank.

Two Mile Run

demonstrates aerobic endurance. It applies to everyday Soldier duties such as dismounted movement, ruck marching, and infiltration. It may be conducted on an indoor or outdoor track or a paved surface such as a road or sidewalk.