The Maximum Deadlift (MDL) is the first event in the Army Combat Fitness Test and sets the tone for your overall performance. As a foundational test of total body strength, mastering this event can give you a significant advantage in your ACFT score.
Why the Deadlift Matters in Combat Readiness
The Maximum Deadlift directly correlates to a soldier's ability to perform critical battlefield tasks that require lifting and carrying heavy loads. From evacuating casualties to moving equipment and supplies, the strength developed through deadlift training translates directly to combat effectiveness.
According to Army research, the hex bar deadlift was specifically chosen for the ACFT because it:
- Reduces injury risk compared to straight bar deadlifts
- Better simulates picking up a wounded battle buddy
- Engages multiple muscle groups simultaneously
- Provides a reliable measure of total body strength
Understanding the MDL Event Standards
For the ACFT, soldiers perform the MDL using a hex bar (trap bar) with the following protocol:
- Perform a preparation set of 5 repetitions at a warm-up weight
- Rest for 2 minutes
- Perform 3 repetitions at your initial test weight
- If successful, you may increase the weight and attempt another set after a 2-minute rest
- Your score is based on the highest weight at which you successfully complete 3 repetitions
The minimum passing score (60 points) requires lifting:
- Men: 210 pounds (17-21 age group)
- Women: 160 pounds (17-21 age group)
For maximum points (100 points), soldiers must lift:
- Men: 340 pounds
- Women: 280 pounds
Proper Deadlift Technique
- Setup: Stand inside the hex bar with feet shoulder-width apart, toes pointed slightly outward.
- Grip: Bend at the hips and knees to grasp the handles, maintaining a neutral spine position.
- Brace: Take a deep breath, engage your core, and pull your shoulders back and down.
- Lift: Drive through your heels, extending your knees and hips simultaneously until standing fully upright.
- Lower: Hinge at the hips first, then bend the knees to return the weight to the ground with control.
12-Week MDL Training Program
This progressive program is designed to systematically increase your deadlift strength over 12 weeks. It incorporates periodization to prevent plateaus and reduce injury risk.
Phase 1: Foundation (Weeks 1-4)
Focus on technique mastery and building a strength base.
- Week 1-2: 3 sets of 8 reps at 60-65% of your estimated 1RM, twice per week
- Week 3-4: 4 sets of 6 reps at 70-75% of your estimated 1RM, twice per week
- Accessory exercises: Romanian deadlifts, kettlebell swings, planks, and farmer's carries
Phase 2: Strength Building (Weeks 5-8)
Increase load while maintaining proper form.
- Week 5-6: 4 sets of 5 reps at 75-80% of your estimated 1RM, twice per week
- Week 7-8: 5 sets of 3 reps at 80-85% of your estimated 1RM, twice per week
- Accessory exercises: Front squats, weighted pull-ups, heavy carries, and ab rollouts
Phase 3: Peak Performance (Weeks 9-12)
Simulate test conditions and achieve peak strength.
- Week 9-10: 5 sets of 3 reps at 85-90% of your estimated 1RM, twice per week
- Week 11: 3 sets of 3 reps at 90-95% of your estimated 1RM, twice per week
- Week 12: Taper week - light technique work and rest before the test
- Accessory exercises: Minimize to focus on recovery; maintain only core strengthening
Pro Tip
During your ACFT, don't start with your maximum weight. Begin with a weight you're confident you can lift for 3 repetitions, then increase incrementally. This strategy prevents early failure and allows you to find your true maximum on test day.
Common Mistakes to Avoid
- Rounding the back: This increases injury risk and reduces power transfer. Maintain a neutral spine throughout the movement.
- Rising unevenly: The hips and shoulders should rise at the same rate. Avoid letting your hips rise first.
- Improper breathing: Always brace your core by taking a deep breath before initiating the lift.
- Jerking the weight: Apply force smoothly rather than jerking the bar off the ground.
- Neglecting grip strength: Your grip often fails before your posterior chain. Include specific grip training in your program.
Nutrition and Recovery for Optimal Strength Gains
Strength training requires proper nutritional support and recovery strategies:
- Protein intake: Consume 1.6-2.2g of protein per kg of bodyweight daily to support muscle repair and growth.
- Carbohydrate timing: Consume carbs before and after training to fuel workouts and replenish glycogen stores.
- Hydration: Dehydration of even 2% can significantly impact strength performance.
- Sleep: Aim for 7-9 hours of quality sleep per night to optimize recovery and hormonal balance.
- Active recovery: Incorporate light movement, stretching, and mobility work on rest days.
Conclusion
The Maximum Deadlift is more than just the first event of the ACFT—it's a fundamental test of your functional strength as a soldier. By following this comprehensive training program and focusing on proper technique, you can significantly improve your MDL performance and set yourself up for success throughout the entire ACFT.
Remember that consistency is key. Strength development takes time, so trust the process and follow the program diligently. Track your progress, make adjustments as needed, and celebrate your improvements along the way.
With dedicated training and attention to detail, you can achieve your maximum potential in the MDL event and contribute to a higher overall ACFT score.
