The Plank (PLK) is the fifth event in the Army Combat Fitness Test (ACFT). It replaced the Leg Tuck in recent updates to provide a more inclusive and accurate measure of core strength, endurance, and stability key components of combat readiness across all Military Occupational Specialties (MOS).
Purpose of the Plank Event
This event tests a soldier’s core endurance, which directly affects posture, injury prevention, and performance in physically demanding tasks like lifting, sprinting, and carrying. It serves as a strong indicator of total-body control, especially when combined with the Repetition Maximum Deadlift, Standing Power Throw, and Hand-Release Push-Up – Arm Extension.
How the PLK Event Works
- Starting Position: Forearms on the ground with hands flat or clasped, toes on the ground, body straight from head to heels a classic front plank.
- Hold Time: Soldiers must hold this position as long as possible. The maximum score requires a hold of over 4 minutes, depending on age and gender.
- Grading: The finish line is when the soldier’s hips sag, back arches, or feet/knees touch the ground. The grader times the hold duration precisely.
Proper alignment is critical: elbows should be directly beneath the shoulders, and the core must remain engaged throughout the event.
Why the Plank Replaced the Leg Tuck
The PLK provides a fairer and more standardized test for female soldiers and those with different body compositions. Independent reviews showed that the Leg Tuck was influenced more by upper body strength and grip strength than actual core endurance. In contrast, the plank focuses purely on core activation, eliminating upper-body bias.
Performance & Scoring Standards
Plank scoring is sex-stratified and based on age groups using research-backed data like bioelectrical impedance analysis, muscle mass percentage, and regression analysis to establish equitable benchmarks.
- Minimum passing time: Around 1:30 (varies by age/sex)
- Maximum score (100 points): 4:20+ hold time (depending on category)
- Use the Standards Calculator to check your required time
Training Tips to Max Out the PLK
To improve your test performance, include these exercises and progressions:
- ✅ Weighted Planks – Increase core resistance
- ✅ Superman Holds & Variations – Build static endurance
- ✅ Side/Lateral Planks – Boost core stability and oblique strength
- ✅ Bird Dog and Dead Bug – Enhance spinal alignment
- ✅ Practice holding perfect position at the start line and simulate test pressure
Quick Improvement Plans from the Training Hub can help you add 30–60 seconds of hold time within weeks.
Why Core Matters in the Army
Strong core endurance supports other ACFT events like the Two-Mile Run (2MR) and improves occupational function across the Army from ROTC cadets at Cal Poly Army ROTC, to Commissioned Army Officers, and even civilian college students in Reserve Officer Training Corps.
The Holistic Health and Fitness Testing (H2F) model reinforces the need for total-body fitness and the Plank is central to that mission.
A strong core isn’t just for sit-ups it’s your foundation in the fight.” – Army Physical Training doctrine