How to Train for Enlistment: Preparing for Basic Training the Right Way (A Comprehensive Guide)
- Justin Biays
- Jun 14
- 19 min read
If you're serious about joining the United States Army—especially in a combat role like Infantry—your training starts long before you ship to Basic. What you do in the months leading up to boot camp can make the difference between surviving and thriving in one of the most demanding environments of your life.
As a strength and conditioning coach who specializes in tactical athletes, I’ve helped hundreds of future soldiers enter the military with confidence, capability, and resilience.
Training for the Army isn’t just about getting in shape. It’s about developing strength, endurance, mental toughness, and movement efficiency under stress. This isn’t about bodybuilding or maxing a bench press—it’s about preparing your body and mind to perform under load, under pressure, and under fire.
Let’s walk through how to train for enlistment the right way—with a scientific, structured, and realistic approach that gets you ready for Basic Training and beyond.
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The 6 Events of the ACFT
1. Know the Test: Understanding the Army Combat Fitness Test (ACFT)
If you're preparing to enlist in the U.S. Army—especially for a combat arms role like Infantry—you need to understand that the physical requirements of Basic Training have evolved. The Army no longer uses the outdated APFT (Army Physical Fitness Test). Instead, all soldiers now take the Army Combat Fitness Test (ACFT), which is designed to replicate the real-world physical demands of combat.
The ACFT is not just about endurance anymore. It assesses strength, power, anaerobic capacity, core stability, and cardiovascular fitness. If you want to not just survive but excel at Basic Training, you need to train specifically for this test—both to pass the minimum standards and to hit combat-effective performance thresholds.
What is the ACFT?
The Army Combat Fitness Test consists of six events, each designed to simulate a different physical demand found in real-world Army tasks like lifting, dragging, sprinting, jumping, and carrying gear over distance. Here’s a breakdown of each event, what it tests, and what you should aim for as an Infantry recruit:
1. 3-Repetition Maximum Deadlift (MDL)
What it tests: Maximal lower-body strength, especially posterior chain (hamstrings, glutes, spinal erectors), as well as grip and trunk rigidity under load.
Execution: Use a hex/trap bar to perform three consecutive reps with proper form.
Minimum standard: 140 lbs
Combat-ready goal (Infantry): 250–300 lbs
Why it matters: Simulates lifting a casualty, moving heavy equipment, or lifting a ruck over obstacles.
2. Standing Power Throw (SPT)
What it tests: Explosive hip and shoulder power, coordination, and extension patterning.
Execution: Overhead backward throw of a 10-pound medicine ball for maximum distance.
Minimum standard: 4.5 meters
Combat-ready goal (Infantry): 8+ meters
Why it matters: Reflects explosive movement needed to throw equipment, move fast under load, or clear obstacles.
3. Hand-Release Push-Ups (HRP)
What it tests: Upper-body muscular endurance and midline stability.
Execution: Full-range push-ups with hands released at the bottom. No partial reps.
Minimum standard: 10 reps
Combat-ready goal (Infantry): 40+ reps
Why it matters: Indicates muscular endurance in the chest, shoulders, and triceps—critical for climbing, crawling, and repeated upper-body efforts under fatigue.
4. Sprint-Drag-Carry (SDC)
What it tests: Anaerobic capacity, agility, lateral movement, grip strength, and total-body power.
Execution: A 5x50-meter shuttle with the following tasks in sequence: sprint, backward drag of a 90 lb sled, lateral shuffle, 40 lb kettlebell carry, and final sprint.
Minimum standard: 2 minutes, 28 seconds
Combat-ready goal (Infantry): Sub-1 minute 45 seconds
Why it matters: Mimics battlefield movements like dragging a casualty, sprinting to cover, or carrying gear across terrain.
5. Leg Tuck or Plank
What it tests: Core strength, scapular endurance, and trunk control under tension.
Execution: Pull knees to elbows while hanging from a bar (leg tuck), or hold a plank for time.
Minimum standard: 1 leg tuck or 2:09 plank
Combat-ready goal (Infantry): 5+ leg tucks or 3:00+ plank
Why it matters: Strong correlation with trunk strength, grip, and the ability to climb ropes, walls, and maintain posture under load.
6. 2-Mile Run
What it tests: Aerobic endurance, efficiency of stride, and pacing under fatigue.
Execution: Timed two-mile run on a flat course.
Minimum standard: 21 minutes
Combat-ready goal (Infantry): Under 15 minutes
Why it matters: Reflects aerobic capacity needed for patrolling, extended movement under load, and overall cardiovascular health.
Understanding the Score
Each ACFT event is scored from 0–100 points. The minimum passing standard for all Army soldiers is 60 points per event, for a total of 360. However, if you're going into a physically demanding MOS like Infantry, you should target at least 70–80 points per event, aiming for a total score of 420–480 or higher.
This isn’t about being above average—it’s about being battlefield effective. These higher performance thresholds are associated with:
Lower injury rates
Better Basic Training performance
Improved load carriage endurance
Higher combat readiness
What This Means for Your Training
You can’t just “work out” and expect to pass the ACFT—especially if you’re preparing for Infantry. Each test event should be specifically trained in your program:
Learn the movement mechanics for the hex bar deadlift, push-ups, and sled drag.
Practice the medicine ball throw weekly with a focus on hip drive.
Improve your running economy through interval work and threshold sessions.
Strengthen grip and core with loaded carries, hangs, and anti-rotation exercises.
More importantly, your training must develop both general physical preparedness (GPP) and specific adaptation to these test events. This will require structured periodization, skill work, strength development, and aerobic/anaerobic conditioning.
In short, train with intent and specificity—because the ACFT isn’t just a gateway to enlistment, it’s a diagnostic tool for your overall combat fitness.
2. Build a Foundation: Strength, Endurance, and Durability
If you're serious about not just passing Basic Training but dominating it, you need more than just “being in shape.” You need to become a resilient, well-rounded tactical athlete—capable of pulling your bodyweight over a wall, running miles under load, and bouncing back the next day without breaking down.
This foundation is built on three pillars:
Strength: To move yourself, others, and equipment.
Endurance: To sustain efforts over time—both aerobic and anaerobic.
Durability: To prevent injuries and withstand daily wear and tear.
Let’s break down each one with training strategies.
Strength: Train for Function, Not Just Force
Strength in the Army is about more than lifting heavy. It’s about applying force under load, in awkward positions, while tired. You’ll carry rucks, drag sleds, lift casualties, and scale obstacles. Your training should reflect that.
Primary strength lifts (2–3x/week):
Trap Bar Deadlift: Builds posterior chain strength and ACFT carryover.
Front Squat or Box Squat: Improves quad and trunk strength, safer under fatigue.
Weighted Step-Ups: Mimic rucking, stair climbs, and uneven terrain movement.
Pull-Ups & Chin-Ups: Essential for climbing, overhead movement, and scapular control.
Push Press or Dumbbell Overhead Press: Builds shoulder resilience and pushing power.
Accessory strength work (1–2x/week):
RDLs or Kettlebell Swings: Hip hinge pattern and posterior chain endurance.
Farmers Carries: Train grip, posture, and gait under load.
Planks, Hanging Knee Raises, Side Planks: Build core stiffness under fatigue.
Programming Tips:
Work in the 3–8 rep range for strength.
Use progressive overload with smart volume increases (1–2 sets per lift weekly).
Focus on bar speed and movement quality—sloppy reps don’t carry over to combat.
Endurance: Develop Both Aerobic and Anaerobic Systems
Whether you’re running a 2-mile PT test or carrying gear for hours on patrol, endurance is non-negotiable. Your training must include both long-duration efforts and high-intensity intervals, just like combat does.
Zone 2 aerobic work (2–3x/week):
30–60 minutes of low-to-moderate intensity work (e.g., running, rucking, cycling)
Maintain conversational pace—this builds your base
Example: 45 min ruck with 35 lb pack @ brisk walk pace
Lactate threshold/tempo runs (1x/week):
3–5 mile runs at just below your 2-mile race pace
Builds ability to hold pace and manage fatigue
Interval training (anaerobic) (1–2x/week):
Sprint repeats (e.g., 10 x 200m @ 90% effort, 1:1 rest)
Hill sprints or sled pushes for explosive effort under fatigue
Sprint-drag-carry circuits (ACFT-specific anaerobic power)
Ruck marching (1x/week minimum):
Start with 30 lbs for 2–3 miles and progress by distance or weight
Always focus on posture, foot placement, and pacing
Energy system development must be periodized. Build your aerobic base first, then layer in harder intervals. If you go all-out every day, you’ll burn out or get hurt—train smart, not reckless.
Durability: Build the Body That Can Endure
Strength and endurance are nothing if you’re constantly sidelined by shin splints, knee pain, or overuse injuries. Durability training is about hardening your body to handle daily volume, impact, and fatigue without breaking.
Key durability goals:
Improve joint integrity (ankles, knees, shoulders)
Strengthen connective tissue (tendons, ligaments)
Enhance movement economy and neuromuscular control
Durability drills:
Eccentric Step-Downs (3–4 sec lower): Great for knees
Tibialis Raises and Ankle Mobility: Prevent shin splints and improve balance
Banded Shoulder External Rotations: Reinforce shoulder stability for push-ups/pulls
Copenhagen Planks and Side-Lying Clamshells: Target hip adductors/glutes
Isometric work (1–2x/week):
Wall sits, planks, glute bridges held for time
Build postural integrity and reduce joint shearing
Recovery integration:
Sleep 7–9 hours per night
Nutrition focused on protein, hydration, and micronutrients
Use light mobility circuits on off-days
Durability work is your shield—it may not look impressive, but it’s what keeps you in the fight day after day.
Putting It All Together: Training Week Example
A solid training week for building your foundation might look like this:
Day 1: Lower body strength + core + Zone 2 run
Day 2: Upper body strength + durability/mobility
Day 3: Interval conditioning (anaerobic) + bodyweight calisthenics
Day 4: Ruck march + durability + breathwork recovery
Day 5: Full-body power + short sprint-drag-carry circuit
Day 6: Zone 2 (easy pace) + light mobility
Day 7: Rest or active recovery
3. Training Plan Basics: Volume, Recovery, Intensity, and Skill Work
Once you understand the physical standards and have started building your foundation, it’s time to organize your training. Having a strong work ethic is essential—but without structure, your hard work may lead to burnout, plateaus, or injury.
This section will cover the essential components of a high-quality training plan for future soldiers:
Volume: How much training to do
Intensity: How hard each session should be
Recovery: How to adapt, not just survive
Skill Work: How to train specific ACFT movements and military tasks
The goal is to balance these elements so you progress consistently, avoid overtraining, and arrive at Basic Training in peak form.
Volume: Find the Right Training Dose
Training volume refers to the total amount of work you're doing in a week—measured as sets × reps × load (in lifting), total time or distance (in conditioning), or total sessions per week.
Most tactical athletes need:
3–4 strength sessions per week
3–4 conditioning sessions per week
1–2 sessions for durability/mobility/prehab
1–2 full rest or active recovery days
Start with a moderate volume and progress it gradually. Jumping into high-frequency training with no base is one of the fastest ways to end up injured.
General progression strategy:
Week 1: Moderate volume (60–70% of capacity)
Week 2–3: Increase volume slightly (add 1 set, 1–2 reps, or 5–10% distance)
Week 4: Deload or reduce volume by 30–40% to recover
This progression follows the principle of Stimulus-Recovery-Adaptation (SRA): train hard, recover, adapt, and repeat
Intensity: Train Hard, Not Stupid
Intensity measures how hard you’re working. This can be:
Load (e.g., % of 1-rep max for strength training)
Speed (for sprints or power work)
Effort (e.g., RPE scale for bodyweight or aerobic work)
Guidelines for intensity:
Strength sessions: 70–90% of 1RM or RPE 7–9
Interval work: 85–95% effort, full recovery between rounds
Zone 2 runs/rucks: 60–70% max HR (conversational pace)
ACFT skill circuits: RPE 6–7 early in prep, RPE 8–9 closer to test
You don’t need to “max out” daily to improve. In fact, training too intensely too often leads to fatigue accumulation and diminished returns. Focus on quality over quantity, and intensity over time.
Recovery: Where the Gains Are Made
Your progress doesn’t happen during the workout. It happens between workouts—if recovery is dialed in. Poor recovery = stalled progress, increased injury risk, and decreased motivation.
Key recovery strategies:
Sleep: 7–9 hours per night is non-negotiable
Nutrition: Prioritize protein (1g per lb of bodyweight), whole foods, and hydration
Deload weeks: Every 4th or 5th week, reduce volume by 30–50%
Active recovery: Walking, swimming, light bike rides, breathwork, and mobility work
Watch for warning signs:
Poor sleep, loss of appetite, low motivation, or declining performance = you're not recovering.
Use a recovery rating scale or track resting HR/mood each morning. If it’s trending downward for 2–3 days, adjust accordingly.
Skill Work: Movement Efficiency = Test Performance
Training general fitness is only part of the process. To succeed in the ACFT and field tasks, you must practice the specific movements with high quality and repeatability.
Weekly Skill Work (2–3x/week):
Deadlift technique: Work submaximal loads (60–75%) for 3–5 sets of 3–5 reps
Hand-release push-ups: EMOM (Every Minute on the Minute), tempo reps, and high-volume sets
Sprint-drag-carry: Break it down into sprints, sled pulls, and carries. Practice transitions.
Power throw: Practice overhead mechanics with med ball drills
Pull-ups or leg tucks: Grease the groove method (frequent, low-rep sets across the day)
2-mile run pacing: Include tempo intervals and time trials every 2–3 weeks
Tip: Treat test movements like sports skills. Don’t just train them under fatigue—practice them fresh to refine form and efficiency.
Example Weekly Structure (Balanced Phase)
Day 1 – Lower body strength + ACFT deadlift technique
Day 2 – Zone 2 run + core + mobility
Day 3 – Upper body strength + pull-up/HRPU skill work
Day 4 – Sprint-drag-carry + med ball throws + breathwork
Day 5 – Ruck + ankle/knee prehab
Day 6 – Tempo run + durability circuit
Day 7 – Full rest or light mobility/yoga
Final Word on Planning
A successful training plan isn’t just a bunch of hard workouts. It’s a strategic blueprint that helps you get stronger, faster, and more durable—without burning out. Focus on:
Consistency over intensity
Sustainable progress over ego lifts
Smart effort over random suffering
This is how you train for the long game. The battlefield doesn’t care about your PRs—it cares if you can perform, under stress, for days at a time.
4. Common Mistakes When Training for Basic Training
Even the most motivated recruits can sabotage their progress with poor training choices. A high percentage of preventable injuries, underperformance on the ACFT, and early discharges in Basic come down to mistakes made in the months before enlistment.
Avoiding these errors can mean the difference between barely getting by and standing out as a leader from day one.
Mistake 1: Only Training Push-Ups and Running
This is probably the most common issue. Many candidates assume that since the old APFT tested push-ups, sit-ups, and a 2-mile run, those are all they need.
Why it’s a problem:
The ACFT demands strength, power, and anaerobic capacity.
You’ll be carrying gear, dragging sleds, and doing repetitive movements that require full-body strength—not just calisthenics.
Focusing only on push-ups and long runs leaves you underprepared for deadlifts, sprint-drag-carry events, and injury prevention.
Better strategy:
Treat push-ups and running as part of your plan—not the whole plan.
Build full-body strength and include loaded movement (like rucks and carries) in your weekly training.
Mistake 2: Doing Random “Hard” Workouts With No Plan
There’s a difference between training hard and training smart. Crushing yourself with burpee marathons and Instagram “smoke sessions” doesn’t automatically translate to performance or resilience.
Why it’s a problem:
Random high-intensity workouts spike fatigue but lack progression.
You’ll plateau or get injured without periodized strength and conditioning.
You miss opportunities to build foundational capacity.
Better strategy:
Follow a structured program that balances strength, endurance, durability, and skill work.
Plan training in blocks: build a base, then add intensity.
Mistake 3: Skipping Load-Carriage Training (Rucking)
Rucking is one of the most physically demanding elements of Basic Training and Infantry life. And yet, many recruits avoid it or throw it in too late.
Why it’s a problem:
Rucking requires specific tissue adaptations (feet, ankles, lower back).
If you don’t train with load, your joints and connective tissue won’t be ready.
Unprepared ruckers are at high risk for stress fractures, shin splints, and low back pain.
Better strategy:
Include a progressive ruck once per week starting 8–12 weeks out.
Begin with 25–30 lbs for 2–3 miles and gradually increase weight or distance, not both at once.
Focus on foot care, sock layering, and ruck posture.
Mistake 4: Ignoring Recovery and Sleep
Young, driven athletes often think recovery is optional. But if you're always sore, not sleeping, and dragging through workouts, you’re not adapting—you’re just accumulating fatigue.
Why it’s a problem:
Poor recovery leads to diminished performance and slower adaptation.
Inadequate sleep impairs learning, memory, and motor skills—all crucial for success at Basic.
Overtraining weakens your immune system and increases injury risk.
Better strategy:
Make sleep (7–9 hrs) and recovery sessions (mobility, breathing, walking) part of your weekly plan.
Use deload weeks every 4th week to consolidate gains.
Eat to support training: prioritize protein, calories, and hydration.
Mistake 5: Not Practicing the ACFT Movements
Training “around” the test won’t guarantee a good score. You need to train the test: movement efficiency, pacing, and transitions matter—especially when you're tired.
Why it’s a problem:
Push-up mechanics, power throw timing, and sled drag technique all affect performance.
If you only test once or twice before shipping out, your nervous system isn’t optimized for the event.
You risk failing the test because of poor execution—not lack of fitness.
Better strategy:
Include ACFT movement skill work 2–3x/week.
Break each event down into technical drills (e.g., med ball throw practice, sled drag intervals).
Simulate the full ACFT every 3–4 weeks under test conditions.
Mistake 6: Neglecting Durability and Mobility Work
Flexibility, joint control, and soft tissue work don’t get clicks on social media—but they prevent injuries and keep you training at full capacity.
Why it’s a problem:
Tight hips, stiff ankles, and poor shoulder mobility lead to movement breakdowns under fatigue.
Repetitive movements (push-ups, running, rucking) magnify imbalances.
Mobility issues are rarely addressed at Basic—you’ll be expected to keep up regardless.
Better strategy:
Build a short 10–15 minute mobility/prehab routine into your warm-ups.
Focus on hips, ankles, shoulders, and thoracic spine.
Treat your body like an asset—not a disposable tool.
Mistake 7: Training Like a Bodybuilder or Powerlifter
If your plan looks like chest on Monday, arms on Tuesday, or you only train low-rep max lifts, you’re misaligned with the demands of the Army.
Why it’s a problem:
Body part splits don’t develop functional strength or endurance.
Powerlifting numbers don’t mean much if you can’t run, climb, or ruck under fatigue.
You need total-body coordination, movement efficiency, and durability.
Better strategy:
Train in movement patterns (push, pull, squat, carry, hinge, rotate).
Use hybrid methods: combine strength work with conditioning, carries, and bodyweight drills.
Focus on what improves combat performance, not gym numbers.
5. Mindset: Think Like a Soldier Before You Become One
When you show up to Basic Training, your physical fitness will be tested. Your technical skill will be evaluated. But your mindset—your attitude, discipline, and ability to perform under pressure—will define your success more than any deadlift or run time ever will.
The military doesn’t just train your body. It reshapes how you think, how you respond to adversity, and how you function as part of a team. So if you wait until Day 1 of Basic to start developing that mindset, you’re already behind.
Let’s talk about how to build it before you ship out.
You Are a Tactical Athlete Now—Train Like One
You’re not a recreational gym-goer. You’re not a hobbyist runner. You’re preparing for one of the most physically and mentally demanding environments in the world.
Tactical athletes train for performance, not for aesthetics or records:
They prioritize capability over looking good.
They chase resilience over one-rep maxes.
They train with discipline, not emotion.
Shift your mindset from “working out” to preparing for war. Every session has a purpose. Every run, every ruck, every repetition is a deposit in the bank that you’ll draw from when you’re sleep-deprived, under stress, and being pushed to your limit.
Ask yourself daily:“Is what I’m doing today preparing me for what I’ll be asked to do under pressure?”
Embrace Discomfort—It’s the Gateway to Growth
Basic Training will test your ability to function when you’re cold, tired, frustrated, and overwhelmed. And while you can’t fully simulate that environment in your prep, you can develop the mental habit of leaning into discomfort.
Mental toughness isn’t bravado—it’s exposure and adaptation.
Here’s how to train it:
Do hard things intentionally every week: long rucks, breathing through hard intervals, training before sunrise.
Practice controlling your response to stress: breathe slowly during conditioning; train awareness, not panic.
Use “misery circuits” (e.g., sandbag work, carries, sleds, hills) to simulate physical and emotional stress.
The goal isn’t just to suffer—it’s to learn to operate when you are suffering.
Discipline Over Motivation
You won’t always be motivated. There will be days you’re sore, sleep-deprived, stressed, or unmotivated. If you rely on hype or energy to train, you’ll fall short—because motivation fades when things get hard.
Discipline is what carries you forward when motivation disappears.
Discipline is:
Showing up when it’s inconvenient.
Stretching when it’s boring.
Training when no one is watching.
Choosing your long-term goals over short-term comfort.
Build your discipline by creating non-negotiable routines:
Wake at the same time every day.
Train on a schedule, even if it’s shorter than planned.
Pack your ruck or prep your meals the night before.
These are the small victories that build the mental armor you’ll need later.
Practice Accountability—Nobody’s Coming to Save You
In Basic Training, your drill sergeants will hold you accountable. But before that? It’s on you.
There’s no safety net in this preparation phase. You have to:
Track your progress honestly (not what you “meant” to do)
Admit when you’re skipping recovery or going too hard
Own your results—good or bad
Tactical mindset is built on personal responsibility. There’s no blaming the workout, the weather, or your genetics.
Make it a habit to assess yourself weekly:
Did I improve this week?
Where did I cut corners?
What can I do better next time?
And then? Fix it. Own it. Move forward.
Visualize Performance Under Pressure
Mental preparation isn’t just for elite athletes. Visualization and mental rehearsal are tools soldiers use to reduce hesitation and build confidence under stress.
You can train this skill:
Close your eyes and mentally walk through the ACFT, step by step.
Visualize hitting a hard run pace while your lungs burn—and staying calm.
Picture yourself in formation, responding with confidence, not hesitation.
The brain doesn’t know the difference between vividly imagined action and real experience. Use that to your advantage. Prime yourself to win before the fight begins.
Humility, Confidence, and Coachability
You’re not joining to prove how strong or fast you are. You’re joining to become part of something bigger than yourself. That requires humility—the willingness to learn, listen, and improve.
It also requires confidence—but not arrogance.
Be proud of your preparation, but never complacent.
Know what you bring to the table, but stay hungry to get better.
Understand that being coachable is more valuable than being gifted.
The best soldiers aren’t always the most talented. They’re the most adaptable.
Final Word: Forge Your Identity Now
You don’t become a soldier the moment you take the oath—you start becoming one the moment you take ownership of your training, your mindset, and your preparation.
The battlefield favors those who are calm under pressure, disciplined in the dark, and relentless in their pursuit of excellence.
So start acting like one now.
Wake up early.
Train like it matters.
Recover like it’s your job.
Study your weaknesses.
Lead by example.
When you walk into Basic, you want to be the person your platoon looks to when things get hard—not the one who needs to be carried.
Start building that person now.
6. Final Prep: What to Do in the Last 4 Weeks Before Shipping Out
You’ve been training for months. You’ve built strength, conditioning, durability, and mental toughness. Now it’s time to transition from preparation to execution.
The final 4 weeks before you ship out aren’t about trying to get fitter—they’re about refining what you’ve built, minimizing risk, and arriving at Basic Training healthy, confident, and locked in.
This is your taper phase. And if you do it right, you’ll walk into Reception with a body that’s sharp, not sore—and a mind that’s ready, not anxious.
Reduce Volume, Maintain Intensity
You’re no longer building new capacity. You’re preserving fitness and freshening up. That means reducing volume (the total amount of work) while keeping intensity (how hard you work) relatively high.
How to deload properly:
Cut total training volume by 30–50% across the week.
Keep key lifts and run intervals at similar intensity (RPE 7–9), but reduce sets/reps.
Reduce long rucks and runs slightly in distance, but maintain load and pace.
Example:
If you were doing 5 sets of deadlifts, do 3.
If you were rucking 5 miles with 45 lbs, go 3–4 miles at the same weight.
If you were running 4x800m intervals, do 2–3 instead, at the same pace.
This protects your adaptations while lowering overall fatigue.
Focus on Test Rehearsal and Movement Efficiency
You should now shift from general training to specific performance of the ACFT. You’re no longer guessing—you’re rehearsing.
What to focus on:
Practice each ACFT event with perfect form and testing conditions.
Time transitions. Practice warm-ups and rest periods between events.
Take a mock ACFT every 7–10 days. Track your score and make adjustments.
Fine-tune mechanics:
Deadlift: Dial in form and speed off the floor.
Sprint-Drag-Carry: Practice clean, efficient transitions between tasks.
Power throw: Use hip extension, not just upper body.
Push-ups: Lock in tempo, breath, and hand release mechanics.
2-mile run: Test your race strategy—negative splits, even pacing, or tactical surge finish.
Your focus should be: clean movement, high effort, efficient execution.
Clean Up Nutrition and Recovery
The final weeks aren’t the time to crash diet, “cut weight,” or experiment. Instead, you should focus on recovery nutrition, high-quality sleep, and keeping inflammation low.
Nutrition priorities:
Eat whole, nutrient-dense foods: lean protein, carbs, veggies, healthy fats.
Hydrate: aim for 100–120 oz of water daily.
Eliminate or reduce: alcohol, ultra-processed food, excessive caffeine.
Supplement smart: magnesium, creatine, omega-3s if already in your routine—but don’t add anything new.
Sleep targets:
7–9 hours per night.
Consistent bed and wake times.
Avoid screen time before bed.
Use sleep as a recovery tool, not a luxury.
If you feel more rested, energetic, and sharp during this phase, you’re on the right track.
Taper Your Mind—Not Just Your Body
The last 7–10 days before shipping out are about confidence, not fatigue. Don’t cram in last-minute hard sessions trying to “earn your way in.” Trust your preparation.
Use this week to:
Visualize the ACFT and how you’ll execute it.
Review Army values, protocols, ranks, and terminology.
Rehearse breathing and focus techniques you’ll use under stress.
Pack your gear early and double-check every item.
Talk less, think more. Get quiet. Get centered.
Your goal is to arrive at Basic Training healthy, focused, and grounded—not beat up and second-guessing everything.
Final Words: Do More Than Just Survive...LEAD.
This is the final stage of prep—but it’s only the beginning of your career. These last 4 weeks are where you cement the gains you've made and mentally prepare for the journey ahead.
Basic Training is a crucible. It will strip away excuses, expose weakness, and challenge everything you think you know about yourself.
But if you’ve done the work—if you've trained with purpose, built discipline, and forged a resilient mindset—you won't just survive it. You’ll lead.
You don’t rise to the occasion. You fall to your level of training. So train like it matters. And finish strong.
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