10 Common ACFT Training Mistakes — And How to Fix Them Fast

The Army Combat Fitness Test (ACFT) is designed to measure real combat readiness — strength, endurance, power, mobility, and mental resilience. But even motivated soldiers often make simple training mistakes that slow progress, cause injuries, or keep them from achieving their target score.

Below are the 10 most common ACFT training mistakes and how to fix each one fast so you can perform confidently on test day.

1. Training Without a Structured Plan

Many soldiers “wing it” — doing random workouts without targeting events. This leads to inconsistent results.

✔ Fix:

• Follow a planned ACFT program (minimum 6–12 weeks).
• Train each event at least once per week.
• Use an ACFT calculator to track improvements, check your scoring, and set realistic goals.
• Focus extra time on your weakest event, not the ones you enjoy.

2. Ignoring Proper Warm-Ups

Going straight into heavy lifts or speed drills increases injury risk and reduces event performance.

✔ Fix:

Follow a 5–7 minute warm-up:

• Light jog or row
• Dynamic stretches (leg swings, arm circles)
• Mobility for hips, shoulders, and thoracic spine
• Event-specific activation (deadlift warm-up sets, medicine ball warm-up throws)

3. Training Only Strength — or Only Cardio

Some soldiers focus heavily on lifting while neglecting endurance, or vice versa. ACFT requires both.

✔ Fix:

Balance your training:

• 2 days strength (deadlift, core, pulls, glutes)
• 2 days cardio (intervals + endurance)
• 1 day ACFT event practice

Also check: Choose the Right Fitness Certification

4. Using the Wrong Technique for Events

Poor form is the #1 reason for low scores and injuries — especially for the deadlift and ball toss.

✔ Fix:

• Get a coach or experienced soldier to evaluate your form.
• Practice movements slowly before adding weight or speed.
• Record yourself to correct posture issues.

5. Overtraining Before Test Day

Many soldiers push too hard the week before their ACFT, leaving them exhausted on test day.

✔ Fix:

• Reduce training intensity 5–7 days before the test.
• Focus on form, stretching, and light cardio.
• Sleep 7–9 hours nightly.

6. Not Practicing ACFT Events Under Real Conditions

Gym workouts are helpful, but they don’t fully prepare you for test pacing and sequence.

✔ Fix:

• Once per week, run through 2–3 ACFT events back-to-back.
• Once every 2–3 weeks, perform a full mock ACFT.
• Practice transitions: setting up, resting, pacing.

7. Weak Grip Strength

Grip fatigue limits performance in deadlifts, SDC, and even the plank event.

✔ Fix:

Add grip training:

• Farmer’s carries
• Dead hangs
• Towel hangs
• Thick bar holds
• Heavy kettlebell walks

Just 5 minutes per session improves grip quickly.

8. Neglecting Core Stability Training

A strong core is essential for the plank, deadlift, SDC, and even the ball toss.

✔ Fix:

Focus on anti-movement core exercises:

• Planks (front + side)
• Pallof press
• Hanging knee raises
• Dead bugs
• Weighted carries

Train core 3–4 times per week.

9. Poor Pacing on the Sprint-Drag-Carry (SDC)

Most soldiers start too fast, gas out halfway, and lose 10–20 points.

✔ Fix:

Learn event pacing:

• Start at 75–80% speed, not 100%.
• Maintain consistent breathing.
• Focus on efficient transitions (drag to lateral run, etc.).

Practice SDC at full speed once per week.

10. Ignoring Recovery, Sleep, and Nutrition

ACFT training is demanding. Without recovery, the body never adapts — performance drops.

✔ Fix:

• Hydration: 2.5–3.5L daily
• Protein: 0.7–1g per lb of body weight
• Sleep: 7–9 hours
• Recovery days: 1–2 per week
• Light stretching or mobility on rest days

Small lifestyle improvements can boost ACFT performance more than extra workouts.

Final Takeaway

The ACFT rewards smart, balanced, consistent training. Avoiding these common mistakes and applying the fixes above will help you:

• Improve speed, strength, and endurance
• Reduce injury risk
• Build confidence on test day
• Increase your total ACFT score significantly