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Mejora tu puntaje del AFT

Los puntos más fáciles de ganar a continuación, con un plan y videos de referencia para cada evento. Solo información.

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Plancha

Your single easiest win. Pure technique and bracing, trainable in weeks at zero equipment cost.

Técnica

  • Straight line from head to heels.
  • Forearms down, elbows directly under the shoulders.
  • Lock the legs and brace your abs and glutes the whole time.

Errores comunes

  • Hips sagging or piking up.
  • Forearms reaching too far forward.
  • Losing the brace as you tire (most people fail on form, not strength).

Plan de entrenamiento

  1. Timed holds 3-4 times a week: 3-4 sets near your max with full rest.
  2. Add 5-10 seconds a week.
  3. Add hollow-body holds, dead bugs, and side planks for a stronger brace.
  4. Re-check your max hold every 2 weeks.

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Flexiones con liberación de manos

One of your fastest wins. Bodyweight and high-frequency trainable, so points come in weeks with no equipment.

Técnica

  • Hands flat under the edges of your shoulders.
  • Push up as one rigid unit to full elbow lockout.
  • At the bottom, lift both hands fully off the ground into a straight-arm T, then reset.

Errores comunes

  • Sagging or piking the hips (voids the rep).
  • Not fully releasing the hands into the T.
  • No lockout at the top.

Plan de entrenamiento

  1. Grease the groove: several easy sub-max sets spread through the day.
  2. Plus dedicated volume 3 times a week: 4-6 sets near your max.
  3. Drill the exact hand-release and T every set.
  4. Below the floor? Build with incline then knee push-ups. Pace the test in steady sets of 5-10.

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Peso muerto (3RM)

A 3-rep-max strength lift. Improves at a moderate pace with technique and steady loading; a few weeks of practice usually adds real points.

Técnica

  • Hinge at the hips with a flat, neutral back, then drive hips and knees together.
  • Keep the bar close; brace your core and grip hard before you pull.
  • Lock out fully at the top, then set the plates down under control (do not drop).

Errores comunes

  • Rounding the lower back.
  • Hips shooting up before the shoulders.
  • Knees caving in, or no full lockout.

Plan de entrenamiento

  1. Deadlift twice a week (never back-to-back days): 2-3 top sets of 3-5 reps.
  2. Add 5-10 lb when every rep is clean (linear progression).
  3. Accessories: goblet squats, single-leg RDLs, hip thrusts, suitcase carries.
  4. Re-test your 3-rep max every 2-3 weeks. A hex bar (or heavy dumbbells) works if no barbell.

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Sprint-drag-carry

A 5x50m sprint, sled drag, lateral, carry, and sprint. Improves at a moderate pace; most gains come from conditioning and smooth turns.

Técnica

  • Face backward and lean away to drag the sled.
  • Control your turn-arounds; they are where time leaks.
  • On the lateral, shuffle without crossing your feet.

Errores comunes

  • Jerking or slinging the sled.
  • Crossing the feet on the lateral.
  • Going out too fast and fading on the carry.

Plan de entrenamiento

  1. Shuttle conditioning 1-2 times a week (e.g. 300m as 6x50m), shrinking the rest over time.
  2. Farmer carries twice a week: 3-5 trips of 50 yards.
  3. Backward sled drags: 5-8 trips of 50 yards.
  4. Rehearse the full sequence so the transitions and pacing feel automatic.

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Carrera de dos millas

The slowest event to improve, so start now. Aerobic base builds over months, but it always pays off.

Técnica

  • Pace evenly or negative-split; do not sprint the first quarter mile.
  • Stay relaxed up top with a quick, light cadence (about 170-180 steps a minute).
  • Most of your weekly running should be easy and conversational.

Errores comunes

  • Going out too fast and fading.
  • Only ever running one pace.
  • Too little easy base mileage.

Plan de entrenamiento

  1. Run 3 days a week: one easy base run, one interval day, one tempo run.
  2. Intervals: 200-800m faster than goal pace, resting 2-3 times the work.
  3. Tempo: 1000-1200m just under goal pace.
  4. Hold a block about 2 weeks, then ease back. New to running? Build with run/walk first.

Ver

Information only, fitness guidance not medical advice. Warm up, progress gradually, and stop on sharp pain (especially low back on deadlifts). Consult a qualified professional and your recruiter before starting any program. The official AFT tables are the grading authority and can change.

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