DEA FAST Selection Training Plan

$79.00

• 9-Week Training Plan designed specifically for DEA FAST Selection
• Includes focused DEA FAST PFT work, running, rucking, swimming, work capacity “smokers” and long “mini-events”
• 6 days/week, with multiple 2-a-days
• Includes multiple assessments, and follow-on progressions
• Focus is on “combat chassis” – Legs/lungs/core
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

Sport-specific, 9-week program specifically designed to prepare athletes for the DEA FAST (Foreign-Deployed Advisory and Support Team) Selection Course. The plan includes a 1-week taper, and is designed to be completed the 9 weeks directly prior to your selection course start week.


This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress.  The intensity of this training plan reflects the volue and intensity of the DEA FAST selection course. 
To successfully complete this program you’ll need to make training for selection a priority during your work day.

This plan is “sport specific” to the specific fitness demands you’ll face at DEA FAST selection – specifically work capacity “smoke sessions,” running, swimming and rucking. It aims to build your “combat chassis” – legs, core, lungs and heart, overall durability, and endurance/stamina for long days on your feet, in kit, during selection.

The plan includes:
– Focused Testing and progressive training for the DEA FAST PFT, including the 12-mile Ruck Assessment
– Work Capacity Smokers 2-3x/week
– Sandbag Getups for work capacity, mental toughness, and core strength
– Intense core,  mobility, and stabilzer strength training for durability
– Upper body strength
– Focused sprinting work with and without kit
– Intense “mini events” to prepare you for the long days

The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments three times over the 9 weeks:

(1) DEA FAST PFT –  Max Sit ups (2 minutes), Max Push ups , Max Pull ups, 300m Sprint, 2 Mile Run,
(2) 12 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle, or Sledge Hammer,  Full Cammies/Boots, Helmet
(3) 6 Mile Run for Time
(4) 10 Minute Sandbag Getup (SBGU) for reps at 80# Sandbag
(5) 20-30 Work Capacity Smokers
(6) 3 Mile IBA Run for Time
(7) 500m BDU Swim for time

 

 

 

Required Equipment

• GPS-enabled Watch.  A GPS enabled watch will make measuring run and ruck distances much easier, as well as maintaining required pacing. We like the Garmin Forerunner 10 or Foreunner 15.
Stop Watch with repeating countdown timer. We like Timex Ironman watches for easy repeating countdown timers
60# and 80# Sandbag. We sell sandbags here (http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag) or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
• ALICE Ruck or same ruck you will use at selection, 45# of filler
• 10# Rubber Rifle, sledge hammer or dumbbell. You’ll carry this while rucking.
• Pair of 25# Dumbbells
• Swim Goggles
• Foam Roller
• IBA or 25# Weight Vest

Sample Training

SESSION 13 AM:
Obj: PFT Work (Use results from SESSION 1)


Warm up:
3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

Training:
(1) 4 Rounds, every 60 sec.
35% of max reps Pull-ups, 
   then immediately...
Max reps Pull-ups in 60 sec.

(2) 4 Rounds, every 60 sec.
35% of max reps Sit-ups
   then ...
Max reps Sit-ups in 60 sec.

(3) 4 Rounds, every 60 sec.
35% of max reps Push-ups
   then...
Max reps Push-ups in
   60 sec

(4) 5 Rounds
Sprint 150m
Rest 2 Minutes

(5) 4 Rounds
Run 800m at Interval Pace
   based on 2-mile Run Time
Rest 3 Minutes between runs

SESSION 7 PM:
Obj: 12-Mile Ruck Work
(1) 3 Rounds
3 Mile Ruck at Interval Pace
   based on SESSION 2
   Ruck time, Flat Course.
Rest 5 Minutes between
   Rucks


********************
SESSION 14
Obj: Work Capacity, Core

Warm up:
3 Rounds
4x Walking Lunges
8x Push-Ups
8x Sit-Ups
Instep Stretch

Training:

(1) 5 Rounds for Time
5x Sandbag Curtis P’s @
    60# Sandbag
5x Mixed Grip Pull Ups
Run 200m With Sandbag


RECORD YOUR TIME - COMPARE TO
SESSION 3 & 8

Rest 10 Minutes

(2) 3 Rounds wearing IBA
Run 1 Mile at Interval Pace
   based on Session 3 IBA
   Run finish time
Rest 5 minutes between
   runs

(3) 2 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
20 Second Jane Fonda

*********************
SESSION 15 AM
Obj: Swimming - all swimming in BDUs (no boots)

Warm up:
2 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
Swim 50m
Instep Stretch

Training:

(1) 4 Rounds
Swim 150m @ interval
   pace based on SESSION
   4 500m Swim Time
Rest 90 seconds between swims

(2) 4 rounds
25m underwater swim
Rest 60 Seconds between efforts

(3) Tread water for 15 minutes

SESSION 15 PM:
Obj: Recovery Run
(1) Run 6 Miles at
   Recovery Run Pace
   based on Session 4
   6-mile run time.

*****************
SESSION 16
Obj: Work Capacity, Core

Warm up:
3 Rounds
4x Walking Lunges
8x Push-Ups
8x Sit-Ups
Instep Stretch

(1) 4 Rounds
300m Shuttle Every 2:10


Rest 3-5 Minutes

(2) 8 Rounds - Every 90 seconds, 10% + 1 rep of max reps SBGU @ 80# from Session 5 Test Result (round up)

(3) 4 Rounds
10x Ankles to Bar
10x EO’s
60 Sec Sandbag Farmer’s
   Carry @ 60# Sandbag

(4) 2 Rounds
Shoulder Blaster
Hip Flexor + Pigeon
   Stretch
Foam Roll legs and low
   back

********************
SESSION 17
Obj: Work Capacity, Core

Warm Up:
3 Rounds
4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

Training:

(1) 5 Rounds
5x Renegade Man Makers
  @ 25# Dumbbells
10x Sandbag Back Squats
   @ 80#
Run 200m
Rest 30 Seconds

(2) 4 Rounds
5x 1-Arm Weighted Situps
   with 25# Dumbbell
30/30 Side Bridge
75 Sec Sandbag Farmer’s
   Carry @ 60# Sandbag
10x Face Down Back
   Extension

(3) 3 Rounds
Instep Stretch
Foam Roll Legs/Low Back
Lat + Pec Stretch
Foam Roll Upper Back

*****************
SESSION 18
Obj: Mini Event - 150 Minutes

(1) Run 3 Miles in IBA or 25# Weight Vest

(2) 10 Rounds
10x Sandbag Getup @ 60#
20-yard Sandbag All Fours
       Drag @ 60#
Run 200m with Sandbag

(3) Run 3 Miles in IBA or 25# Weight Vest

(4) 30 Minute AMRAP
in IBA or 25# weight vest
5x Burpees
5x Mixed Grip Pull Ups
5x Situps

(5) Ruck 2 Miles
Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell
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Fitness Programming Focused on
Mission-Direct Performance

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.

Questions?
Email: rob@mtntactical.com

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