Three-Repetition Maximum Deadlift (MDL) Training Guide

Start Here: Weekly MDL Training

Train the MDL 1–2 times per week.

If you train it twice, make one session heavier and one session lighter. Keep about 48 hours between hard lower-body sessions when your schedule allows.

ArmyFitHub MDL Training at a Glance

Session A — Strength

Hex-Bar Deadlift — 4 × 3

Rest 3–5 minutes between working sets.

Choose a challenging load that still leaves about 1–2 clean repetitions in reserve. All three reps should use the same stance, grip, back position, balance, and controlled return.

Do not use a weight that turns the third repetition into a grinder or changes the movement.

Then do:

Forward Lunge — 3 × 6 per side

Use a manageable load for six controlled reps per side.

Session A is the primary strength session for the MDL.

Session B — Power + MDL Practice

Alternate Staggered Squat Jump — 3 × 4–6 repetitions using the Army four-count cadence

Use the Army exercise technique shown below.

Perform this exercise first while the legs are fresh. Keep each jump quick and explosive, land under control, and regain balance before the next repetition.

Hex-Bar Deadlift — 3 × 3

Rest 2–3 minutes between sets.

Use a clearly lighter load than Session A.

Treat this as practice, not a second heavy deadlift day.

Keep all three reps fast and consistent without compromising your next Sprint-Drag-Carry or run session.

How to Choose Your MDL Training Weight

For Session A, use a weight you can complete for all three reps without your form changing.

The Army MDL form standards in ATP 7-22.01 include:

• use the same stance every rep;
• keep a secure closed grip;
• keep your knees controlled;
• keep your back and shoulders from rounding;
• avoid your hips shooting up first;
• stay balanced without stepping;
• lower the bar under control.

If all four sets of three look solid, keep that weight or increase it slightly next time.

If the last reps repeatedly look different from the first reps, the weight is too aggressive for that session.

For Session B, use a clearly lighter weight. You should finish the sets feeling like you practiced the movement, not tested your maximum.

Choosing your test-day MDL weight? View the official MDL event rules and score targets.

How to Progress Your MDL

Use these rules:

All planned reps are consistent → Add the smallest practical increase next session.

The last reps lose position → Repeat the same weight.

The same form fault returns → Reduce the load and fix it before progressing.

Your deadlift work is hurting your SDC, run, or next training day → Reduce assistance work first. If recovery is still poor, reduce deadlift volume.

Keep Session B lighter than Session A; do not progress it by chasing load.

Why Train the MDL This Way?

The AFT MDL requires three continuous repetitions, so your training should include repeated heavy reps rather than only single-repetition practice.

FM 7-22 supports heavy, low-repetition strength work with longer rest periods for developing muscular strength.

For ArmyFitHub programming, Session A uses 4 × 3 as the primary strength work. Session B starts with the Army-listed Alternate Staggered Squat Jump, followed by lighter 3 × 3 hex-bar practice.

Do the jump first, then keep the deadlift light enough that it does not interfere with SDC or 2MR training.

ATP 7-22.01 tells Soldiers to know their goal MDL weight before the AFT and to have already lifted that weight in training.

If You Only Have One MDL Day Per Week

If you only have one MDL session that week, keep the deadlift first:

Hex-Bar Deadlift — 4 × 3

Rest 3–5 minutes between sets.

Then:

Forward Lunge — 3 × 6 per side

Then:

Alternate Staggered Squat Jump — 2 × 4–6 repetitions using the Army four-count cadence

With one MDL day, prioritize the hex-bar deadlift over extra assistance work.

If You Are New to the MDL

If you're new to the MDL, start with a light load and consistent reps.

Focus on:

• the same stance;
• the same hand position;
• a secure closed grip;
• a strong brace;
• a controlled pull;
• a controlled return.

If four working sets are too much at first, use fewer sets and build up gradually.

If Your MDL Has Stalled

If your MDL has stalled, first check whether all three reps still look the same.

If your position changes as the weight gets heavier, fix that before adding more load.

If your position stays consistent, keep building strength and check your recovery. Look for the same problem across several sessions before diagnosing a weakness.

If Grip Fails First

Center yourself on the handles and use the closed grip required for the MDL.

The Army's current MDL preparation guidance does not list a separate grip exercise. U.S. Army AFT guidance

If grip repeatedly limits otherwise solid repetitions, treat it as a training constraint rather than automatically adding more deadlift weight.

If You Do Not Have a Hex Bar

Keep training lower-body strength with the equipment you have.

The Army currently lists these exercises for MDL preparation:

• Sumo Deadlift
• Alternate Staggered Squat Jump
• Forward Lunge

See the Army-listed exercises below for technique and source details.

Before test day, practice the actual hex bar at the weight you plan to attempt. See the MDL training weight guidance for how to choose it.

The Week Before Your AFT

Do not try to build new maximum strength in the final week.

Your hard training should already be done.

Avoid:

• testing a new 3-rep max;
• adding extra heavy leg sessions;
• doing unfamiliar high-volume leg work;
• choosing a test weight you have never lifted before.

Go into test day rested and use a weight you've already lifted successfully in training.

Common MDL Training Mistakes

• Maxing out too often. Most sessions should build strength, not test it.
• Adding weight after form has already changed. Fix the movement before making the bar heavier.
• Training only single reps. The AFT requires three continuous reps.
• Only using a straight bar. Straight-bar deadlifts can build strength, but the AFT uses a hex bar.
• Doing too much assistance work. Assistance exercises should help the deadlift, not leave you too tired to train the rest of the AFT.
• Ignoring recovery. If one deadlift session hurts the next several training days, reduce the workload.

MDL Training Questions

Should I max out my MDL every week?

No.

Use most sessions to build strength and repeatable technique. Save maximum-effort attempts for times when you actually need to assess progress.

How often should I train the MDL?

Start with 1–2 MDL sessions per week.

If you train twice, use one heavier session and one lighter session.

Should I practice my test weight before the AFT?

Yes.

ATP 7-22.01 says Soldiers should know their goal MDL weight and have lifted it in training.

Do I need a hex bar for every workout?

No.

Other strength exercises can help, but practice the actual hex bar before test day because it is the MDL equipment.

What exercises improve the AFT deadlift?

The U.S. Army currently lists the Sumo Deadlift, Alternate Staggered Squat Jump, and Forward Lunge as exercises for MDL preparation. U.S. Army AFT guidance

Use them as assistance work, but keep regular hex-bar practice in your MDL training.

See Army-listed exercises and sources

What is the official Army MDL warm-up?

ATP 7-22.01 provides this MDL warm-up based on your goal weight:

• 8–10 reps at about 25% of goal weight, or with the empty bar, then rest 2 minutes.
• 6 reps at about 40%, then rest 3 minutes.
• 4 reps at about 50%, then rest 4 minutes or until the event starts.
• Optional: 1 rep at about 80%, then rest until the MDL begins.

Use the warm-up to prepare for your goal weight without tiring yourself out before the test.

What form problems should make me lower the training weight?

Pay attention to the same problems identified in the Army MDL safety standards in ATP 7-22.01:

• knees collapsing inward;
• hips rising ahead of the shoulders;
• back or shoulders rounding;
• losing balance or stepping.

If the same problem keeps appearing as the weight gets heavier, reduce the load until you can control the movement again.

When should I add weight?

Add weight only when all planned reps stay consistent. If position changes, repeat or reduce the load.