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Your single easiest win. Pure technique and bracing, trainable in weeks at zero equipment cost.
Technique
- 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.
Erreurs fréquentes
- Hips sagging or piking up.
- Forearms reaching too far forward.
- Losing the brace as you tire (most people fail on form, not strength).
Plan d'entraînement
- Timed holds 3-4 times a week: 3-4 sets near your max with full rest.
- Add 5-10 seconds a week.
- Add hollow-body holds, dead bugs, and side planks for a stronger brace.
- Re-check your max hold every 2 weeks.
Pompes avec relâchement des mains
One of your fastest wins. Bodyweight and high-frequency trainable, so points come in weeks with no equipment.
Technique
- 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.
Erreurs fréquentes
- Sagging or piking the hips (voids the rep).
- Not fully releasing the hands into the T.
- No lockout at the top.
Plan d'entraînement
- Grease the groove: several easy sub-max sets spread through the day.
- Plus dedicated volume 3 times a week: 4-6 sets near your max.
- Drill the exact hand-release and T every set.
- Below the floor? Build with incline then knee push-ups. Pace the test in steady sets of 5-10.
Soulevé de terre à 3 répétitions max
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.
Technique
- 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).
Erreurs fréquentes
- Rounding the lower back.
- Hips shooting up before the shoulders.
- Knees caving in, or no full lockout.
Plan d'entraînement
- Deadlift twice a week (never back-to-back days): 2-3 top sets of 3-5 reps.
- Add 5-10 lb when every rep is clean (linear progression).
- Accessories: goblet squats, single-leg RDLs, hip thrusts, suitcase carries.
- Re-test your 3-rep max every 2-3 weeks. A hex bar (or heavy dumbbells) works if no barbell.
Sprint-traction-portage
A 5x50m sprint, sled drag, lateral, carry, and sprint. Improves at a moderate pace; most gains come from conditioning and smooth turns.
Technique
- 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.
Erreurs fréquentes
- Jerking or slinging the sled.
- Crossing the feet on the lateral.
- Going out too fast and fading on the carry.
Plan d'entraînement
- Shuttle conditioning 1-2 times a week (e.g. 300m as 6x50m), shrinking the rest over time.
- Farmer carries twice a week: 3-5 trips of 50 yards.
- Backward sled drags: 5-8 trips of 50 yards.
- Rehearse the full sequence so the transitions and pacing feel automatic.
Course de deux milles
The slowest event to improve, so start now. Aerobic base builds over months, but it always pays off.
Technique
- 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.
Erreurs fréquentes
- Going out too fast and fading.
- Only ever running one pace.
- Too little easy base mileage.
Plan d'entraînement
- Run 3 days a week: one easy base run, one interval day, one tempo run.
- Intervals: 200-800m faster than goal pace, resting 2-3 times the work.
- Tempo: 1000-1200m just under goal pace.
- Hold a block about 2 weeks, then ease back. New to running? Build with run/walk first.
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.