DEA PTT Training Program

$39.00

• 6-weeks, 5 sessions per week
• Designed specifically to maximize scores for the DEA PTT
• Individually scaled to you based on your DEA PTT scores
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Product Description

This 6-week training program is sport-specifically designed to improve scores on the DEA PTT

  1. Maximum number of sit-ups in one minute
  2. Timed 300-meter sprint
  3. Maximum number of continuous push-ups (untimed)
  4. Timed one and one-half mile (1.5 mile) run

Updated May 2017

PROGRAM DESCRIPTION

The program will follow a basic 5-day per week, format. The Final (6th) week is an unload or “taper” week, with reduced volume to allow recovery before taking the DEA PTT.

You’ll take the complete DEA PTT three times … at the beginning, in the middle, and at the end. Each time the program uses your most recent PTT scores for the follow-on progressions. In this way the program automatically “scales” the incoming, and improving fitness of each individual athlete. No matter your incoming fitness, this plan will push you.

The training sessions are designed to around an hour. The first, 3rd and 5th Mondays of the plan you will perform 2-a-days (two sessions per day). In the morning you’ll take the DEA PTT, and in the evening, you’ll complete sets of push ups and sit ups and then 100m sprint repeats.

Here is the Training Week:

  • Monday Weeks 1, 3, 5: AM: PTT; PM: Push-ups, Situps, 100m Sprints
  • Monday Weeks 2, 4, 6: Push-ups, Sit-ups, 100m Sprints
  • Tuesday: 400m Repeats
  • Wednesday: Push-Ups, Sit-Ups, Long Run @ Moderate Pace
  • Thursday: 400m Repeats
  • Friday: Push-Ups, Sit-Ups, 800m Repeats

PUSH UP AND SIT UP PROGRESSIONS

During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed at your most recent DEA PTT.

Example:

Athlete performs 50x Push-ups on DEA PTT No.1 (Session 1).

The PM part of Session 1 from the plan calls for:

(1) 6 Rounds, every 75 sec.

  • 30% of your Max Reps Push-Ups from DEA PTT No. 1

Which means …..

  • – 30% of 50x Push-ups is 15 (.3 x 50 = 15).
  • – Set a repeating countdown timer for 75 sec.
  • – On Round 1, do 15x Push-ups with continuous motion, then rest for the remaining time in the 75 sec. interval. The faster you finish, the more rest you get before beginning Round 2.
  • – When Round 1’s 75 seconds is up, immediately begin Round 2 by completing 15x push-ups with continuous motion and proper form, then rest for the remainder of the 75 second interval.
  • – Repeat this through 6 Rounds.

The Sit-up progression works in the exact same way.

 

RUN TRAINING AND RUN TABLES

The DEA PTT tests your running ability with a relatively short 300m sprint, and a longer 1.5 mile run for time.

This plan trains you for these events with two approaches:

(1) Speed Over Ground 

You’ll run hard, fast 100m, 400m, or 800m repeats, four times/week.

(2) Aerobic Endurance

You’ll run an easy 2-4 miles once per week (Wednesday).

The program includes scaled paces for your runs. These paces are based on your most recent 1.5 mile run assessment results (again, Sessions 1, 11, and 21). In this way, the plan automatically “scales” to your current running ability, and is always pushing you to improve.

Use the latest assessment results with the MTI Running Calculator to determine paces for subsequent training sessions.

You’ll enter your most recent 1.5 mile assessment time to find the pace you must run for each distance in the plan.

REQUIRED EQUIPMENT

• Stopwatch, preferably one which also has a repeating countdown timer. (Timex Ironman is best)

• Running area (track or other) with known 400m, 800m and 1 mile distances.

COMMON QUESTIONS

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead. If needed, train on a Saturday to stay on schedule.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

I can’t make all my rounds of sit ups or push ups unbroken. It it okay to break the prescribed reps into sets?
Yes for the sit ups. Break as necessary to complete your reps, but don’t extend the 75 second interval.

Push ups – rather than breaking the reps into sets, if you are having trouble completing the prescribed reps, go to your knees and try to complete them on your knees before breaking to rest. Don’t extend the 75 second interval. This is a difficult progression … don’t be surprised or embarrassed if you have to go to your knees.

What if I’m having trouble completing the running repeats/intervals?
Extend the rest period by 60 seconds, and try again. Keep fighting. Expect to be pushed.

What about Diet?
Here are our dietary recommendations:  http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

How much rest should I take between finishing this program and taking the official PFT?
2-3 days total rest. Week 6 of the training plan tapers back the intensity.

How far out from my PFT should I complete this plan?
Complete this training plan the six weeks (plus 2-3 days for rest) before your official PFT.

Can I repeat this program?
Yes, but we recommend you take at least a week full rest if you plan to complete it back to back.

How much improvement should I see?
15-40% in overall score depending upon your incoming fitness. Fitter athletes will see less overall improvement. Less fit athletes will see greater overall improvement.

Can I see a sample of the programming?
Click the “Sample Training” tab above to see the entire Week 1 of programming.

 

 

 

Required Equipment

• Stopwatch, preferably one which also has a repeating countdown timer. (Timex Ironman is best)

• Running area (track or other) with known 400m, 800m and 1 mile distances.

Sample Training

MONDAY 

SESSION 1 (2-a-day) 

AM Session: DEA PTT No. 1

Warm up: 

4 Rounds

  • Run 100m

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch


Rest 5 Minutes before DEA PTT

Training:

(1) DEA PTT

• 1 Minute Max Sit-Ups

• 300m Sprint (timed)

• Max Push-Ups

• 1.5 Mile Run (timed)

RECORD YOUR RESULTS

***************

PM Session: Push-Ups, Sit-Ups,100m Sprints

Warm Up: 

3 Rounds

  • Run 100m

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch


Training: 

(1) 6 Rounds

  • Push-Ups 30% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds


Example:
You performed 50x Push-Ups on your DEA PTT No. 1

Number of Push-Up each Interval: 30% of 50 = 15

(2) 6 Rounds

Sit-Ups 30% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds

Example:
You performed 46x Sit-Ups on your DEA PTT No.1

Number of Sit-Ups each Interval: 30% of 46 = 13.8 round to 14

(3) 5 Rounds

  • 100m Sprint

  • Rest 1 minute


*** Rest 3 Minutes ***

(4) 5 Rounds

  • 100m Sprint

  • Rest 1 minute


(5) 3 Rounds

  • Pigeon Stretch

  • Lat + Pec Stretch


*************
TUESDAY
SESSION 2
Obj: 400m Repeats

Warm up: 

4 Rounds

  • Run 100m

  • 5x Walking Lunges

  • 5x Burpees

  • Instep Stretch


Training:

(1) 6 Rounds

  • 400m Run @ designated DEA PTT No. 1 run time pace

  • Rest 3 Minutes between efforts


(3) 2 Rounds

  • Instep Stretch

  • Hip Flexor Stretch

  • Pigeon Stretch


Comments:
To find your interval time for today’s 400m repeats, use your 1.5 mile assessment time from SESSION 1’s DEA PTT and the MTI Running Calculator

*************
WEDNESDAY
SESSION 3
Obj: Push Ups, Sit Ups, Long Run

Warm up: 

4 Rounds

  • Run 100m

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch


Training:

(1) 6 Rounds

  • Push-Ups 30% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds


(2) 6 Rounds

  • Sit-Ups 30% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds


(3) 2.5 Mile Run @ Moderate pace

(3) 3 Rounds

  • Pigeon Stretch

  • Lat + Pec Stretch


Comments:

To find your "moderate pace" for today’s run, use your 1.5 mile assessment time from SESSION 1’s DEA PTT and MTI Running Calculator

 

****************
THURSDAY
SESSION 4
Obj: 400m Sprint Repeats

Warm up: 

4 Rounds

  • Run 100m

  • 5x Walking Lunges

  • 5x Burpees

  • Instep Stretch


Training:

(1) 6 Rounds

  • 400m Run @ designated DEA PTT No. 1 run time pace

  • Rest 3 Minutes


(3) 2 Rounds

  • Instep Stretch

  • Hip Flexor Stretch

  • Pigeon Stretch


Comments:
To find your interval time for today’s 400m repeats, use your 1.5 mile assessment time from SESSION 1’s DEA PTT and the MTI Running Calculator

 

****************
FRIDAY
SESSION 5
Obj: Push Ups, Sit Ups, 800m Repeats

Warm up: 

4 Rounds

  • Run 100m

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch


Training: 

(1) 6 Rounds

  • Push-Ups 35% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds


(2) 6 Rounds

  • Sit-Ups 35% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds


(3) 3 Rounds

  • 800m Run @designated DEA PTT No. 1 run time pace

  • Rest 4 minutes


(3) 3 Rounds

  • Pigeon Stretch

  • Lat + Pec Stretch


Comments:

To find your interval times for today’s 800m repeats, use your 1.5 mile assessment time from SESSION 1’s DEA PTT No. 1 and the MTI Running Calculator
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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.
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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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