FBI HRT Selection Training Plan


• 9-Week Plan specifically for HRT Selection
• 6 days/week, with multiple 2-a-days
• Includes multiple assessments, and follow-on progressions
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Intense, 9-week training plan specifically designed to prepare athletes for the FBI Hostage Rescue Team selection. 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 6-day/week plan includes several 2-a-day training sessions, and long, weekend “mini-events.” The intensity of this training plan reflects the volume and intensity of the FBI HRT selection course.

Plans general focus is on building the athlete’s “combat chassis” (legs, core, lungs and heart).   The plan deploys several assessments, and then uses follow-on progressions based upon your assessment results. This way the plan automatically scales to the initial fitness level of the athletes. Here are the assessments. You’ll take these multiple times over the 9 weeks: 

(1) FBI HRT PFT  Max Sit ups (2 minutes), Max Push ups (2 minutes), Max Pull ups, 2 Mile Run, 200m Swim, 8-Flight Sprint Climb with 55# vest and 35# ram or dumbbell, 20-Foot Rope Climb
(2) 5 Mile Ruck Run for Time – 45# Ruck, 10lb Rubber Rifle, or Sledge Hammer,  Full Cammies/Boots, Helmet
(3) 10 Mile Run for Time
(4) 10 Minute Sandbag Getup (SBGU) for reps at 60# Sandbag
(5) 40-60 Minute Bodyweight/Work Capacity Smoker followed by 5 mile run, for time
(6) Bodyweight Bench Press for Reps

Required Equipment

- Fully equipped weight room
- GPS-enabled Stop Watch with repeating countdown timer.(optional)  A GPS enabled watch will make measuring run and ruck distances much easier, or ...
- Stopwatch with interval timer
- 60# Sandbag
- ALICE Ruck or same ruck you will use at selection, 45# of filler
- 55# weight vest and 35# ram or dumbbell
- 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer)
- Pair of 25# Dumbbells

Sample Training

Obj: PFT Work (Use results
from SESSION 1)

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

(1) 5 Rounds, every 60 sec.
35% of max reps Push-ups,
then immediately...
Max reps Push-ups in 60

(2) 5 Rounds, every 60 sec.
35% of max reps Sit-ups
then ...
Max reps Sit-ups in 60 sec.

(3) 5 Rounds, every 60 sec.
35% of max reps Pull-ups
Max reps Pull-ups in 60 sec.

(4) 3 Rounds
Sprint-Climb 8 Flights of
Stars with 55# Vest + 35
Pound dumbbell or Ram.
Rest 5 min between Rounds

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

Obj: 10-Mile Run Work
(1) 4 Rounds
2 Mile Run at Interval Pace
based on SESSION 2 10-
Mile Run time, Flat Course.
Rest 5 Minutes between

Obj: Swimming
Warm up:
2 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
Swim 50m
Instep Stretch
(1) 6 Rounds
Swim 50m @ interval pace
based on SESSION 1 200m
Swim Time
Rest 60 seconds between
(2) 75m freestyle Hypoxic
-1x75m @ 1 breath every 2
-1x75m @ 1 breath every 4
-1x75m @ 1 breath every 6
-1x75m @ 1 breath every 8
-1x75m @ 1 breath every 10
* Rest 30 Seconds between
(3) 5 Rounds
25m underwater swim
Freestyle Sprint back to start
Rest 60 Seconds
Then immediately ...
(4) Tread water for 10
minutes, hands in water

Obj: Assessment
Warm up:
3 Rounds
4x Walking Lunges
8x Push-Ups
8x Sit-Ups
Instep Stretch
(1) 15-1 Countdown for
Walking Lunges
Alligator Push ups
Mixed Grip Pullups
Rest 5 Minutes
(2) Run 5 Miles for Time

Obj: Strength (Use SESSION
4 Assessment Results for
Warm up:
4 Rounds
Barbell Complex
Instep Stretch
(1) 8 Rounds
3x Front Squat (see chart)
5x Push ups between sets
Round Reps   %1RM
1          3          60
2          3          70
3          3          85
4          3          85
5          3          85
6          3          85
7          3          85
8          3          85
(2) 5 Rounds, Every 60
Seconds ....
40% Reps Bodyweight
Bench Press from Test
Results (round up), Then,
Max Reps, in 60 Seconds
(3) 10 Rounds - Every 90
seconds, 10% of max reps
SBGU @ 60# Test Result
(round up)
(3) 2 Rounds
20 Second Jane Fonda
15x Hamstring Hell
Hip Flexor Stretch
Foam Roll Legs/Low Back
Obj: Ruck Run Work
(1) 4 Rounds
1 Mile Ruck Run at Interval
Pace based on SESSION 5
assessment. Rest 5 minutes
between efforts

Obj: Work Capacity/Core
Warm up:
3 Rounds
3x 4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
(1) 5 Rounds
300m Shuttle Every 2:15
Rest 3-5 Minutes
(2) 20 Minute AMRAP
10x SBGU @ 60#
20x Step ups with Sandbag
3x Scotty Bobs @ 25#
(3) 3 Rounds
Hip Flexor + Pigeon + Instep
3rd World Stretch
Lat + Pec Stretch
Foam Roll legs/low back
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
60 Sec Sandbag Farmer’s
Carry @ 60# Sandbag
(3) 2 Rounds
50x Shoulder Hand Job
Hip Flexor + Pigeon
Foam Roll legs and low

Obj: Stamina - 150 Minutes
(1) Run 3 Miles in IBA or
25# Weight Vest
(2) 10 Rounds in IBA/Vest
10x Walking Lunges
10x Push ups
10x Air Squats
10x Situps
(3) 30 Rounds (no IBA/
Suicide Sprint every 30
(4) Run 3 Miles in IBA/Vest
(5) Ruck 3 Miles @ 13 min/
Miles, hilly terrain
Load - 45# + 10 lb Rubber
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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.

Email: rob@mtntactical.com


I purchased your FBI HRT plan several months back to prepare me for the departments' Special Operations and Response Team. Amazing results with that program and appreciate the help. Thank you for what you guy's do. Keep on keeping on. --J
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