This 7-Week Training plan is designed to prepare you for the Border Patrol Physical Fitness Test and build a solid level of “Base Fitness” for those preparing to enter the Border Patrol Academy.
This plan varies from our normal LE Athlete fitness attributes, as you are training specifically to meet and exceed the demands of the academy. Complete the plan in the seven weeks directly before your Academy start date… it includes a “de-load” week so that you are well recovered before checking in to the Academy.
Once you have graduated, we recommend you move on to our daily LE Athlete programming for job specific physical training.
The plan will train the following attributes:
- Border Patrol Physical Fitness Test II – 220 yd sprint, max sit ups in 1 minute, max push ups in 1 minute, and a 1.5-mile run.
- Lower and Total Body Strength – Trained 1x/week to develop durability and maximal strength in the recruit
- Work Capacity – Repeat sprint efforts and a short bodyweight work capacity effort
- Endurance – Work up to 5 Miles to develop aerobic endurance
- Chassis Integrity – Functional, transferable core/midsection strength and strength endurance for mission performance and overall durability.
- TAC SEPA – Tactical Speed, Explosive Power and Agility development for obstacle courses and confidence course
This is what your training week will look like:
- Monday: Border Patrol Physical Fitness Test Prep
- Tuesday: Strength, Chassis Integrity
- Wednesday: Aerobic Endurance
- Thursday: Border Patrol Physical Fitness Test Prep
- Friday: TAC SEPA, Work Capacity, Chassis Integrity
- Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes, 25# weight vest, and sandbags (40/60#)
How long are the training sessions?
What if I miss a session?
Start again where you left off. Don’t skip ahead.
I don’t work a 5 on, 2 off schedule. How should I train?
Do your best to train 5 days every 7 day period. You may have to train on an off-duty day and rest on a duty day.
I work 10-12 hour shifts. When should I train?
Before your work day begins. This is the only time you can count on.
How do I know if I’m fit enough to start this plan?
Under the “Sample Training” tab, you’ll find Week 1 of this training plan. Complete this week of training. If you survive, you’re ready for the rest of the program.
But I’ve never lifted weights before….
Time you started! The weight lifting exercises in this training plan are not complicated or super unique. On our Exercise page, you’ll find videos and explanations of unfamiliar exercises … start there and also search youtube and other resources for exercise tips. Be resourceful. For the barbell-strength exercises, start light and be smart. Keep at it – you’ll get stronger. There’s no hurry.
What does 2/4x Pull Ups mean?
2x for female athletes, 4x for men.
What does 15/25# mean?
Female athletes use 15#, male athletes use 25#.
I’m overweight. What about diet/nutrition?
Click HERE for our nutritional guidelines?
Some exercises call for kettle bells and some for dumbbells. What if I just have dumbbells?
Every exercise that calls for kettlebells can be completed with dumbbells, and vice versa. You may have to convert the loading, so if the plan calls for kettlebell swings at 16kg, and you only have dumbbells, use a 35# dumbbell. Be resourceful.
This plan was built August 2017
Fitness Programming Focused on
All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:
MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.
Plan is published for purchase as an individual training plan and made available to our subscribers.
It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
Our Stuff Works. Guaranteed.
By Rob Shaul
I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.
While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.
I can tell them the process we go through to design our programming.
We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.
Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.
Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.
As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.
We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.
All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.
Here’s our guarantee:
1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.
2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.