This 6-week training program is sport-specifically designed to improve scores on the DEA PTT
- Maximum number of sit-ups in one minute
- Timed 300-meter sprint
- Maximum number of continuous push-ups (untimed)
- Timed one and one-half mile (1.5 mile) run
Updated May 2017
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.
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.
• 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.
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.