This 6-week training program is sport-specifically designed to improve scores on the FBI Special Agent Physical Fitness Test:
- 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
Before beginning this program, read and understand the FBI Special Agent PFT protocols. This will give you the best idea of how the test is administered: https://www.fbijobs.gov/sites/default/files/PFT_Guide.pdf
Here is a video of the Protocol: https://www.youtube.com/watch?v=qu9PZ6vYq3I
This program is designed to be completed during the 6 weeks directly prior to you taking the official PFT.
This is Version 3 of this training plan, updated March 2017
The training plan 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 FBI Special Agent PFT.
You’ll take the complete FBI SA PFT three times … at the beginning, in the middle, and at the end. Each time the program uses your most recent PFT 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 FBI SA PFT, and in the evening, you’ll complete sets of push ups, sit ups and 60m sprints based on your PFT results.
- Monday Weeks 1, 3, 5: AM: APFT; 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
- 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 FBI SA PFT.
Athlete performs 50x Push-ups on FBI SA PFT 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 FBI SA PFT 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.
Push Up Form & Strategy
During testing, you are required get close enough to the ground so that you have a straight line from the center axis of the elbow to the center axis of the shoulder, and return to the top, elbows locked, position of the push up. Your entire body must move as a unit. The only regulation on hand position is that the hands cannot be placed more than two hand widths outside of the shoulder blades. There is a little wiggle room for moving them, so don’t get used to picking up your hands, or moving into many different positions.
We emphasize doing each rep perfect from the start, because risking “no reps” will kill your score by wasting precious energy.
Strategy: FBI SA PFT push-ups are a continuous motion exercise. Unlike most military tests, athletes are not allowed to rest in the up or down position. Any resting will result in the termination of the test. Start with a brisk, but not frantic pace.
As you begin to fatigue and slow it is vital that you learn to continue your push-up movement until you reach true failure. Keep fighting!
Sit Up Form and Strategy
During testing, your fingers must be interlocked behind your head. The knees must be positioned at 90 degrees. A full sit up requires your shoulders to make full contact with the floor, and then return to the full upright (vertical) position. Your hips must also stay in contact with the floor at all times. Do all of your sit ups with this form. You will also have someone to hold your feet, so do your sit ups with feet held stationary and anchored during this program.
You cannot rest in any position during the 60 seconds. You must have constant movement.
RUN TRAINING AND RUN TABLES
The FBI SA PFT 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:
- Speed Over Ground – You’ll run hard, fast 100m, 400m, or 800m repeats, four times/week.
- 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 to determine paces for subsequent training sessions.
Included in the plan are Run Tables for these distances: 200m, 400m, 800m and Long Run. You’ll enter your most recent 1.5 mile assessment time to find the pace you must run for each distance in the plan.
The tables are self-explanatory and easy to figure out as you work through the training plan. Email email@example.com if you are having trouble.
- Stopwatch, preferably one which also has a repeating countdown timer. (Timex Ironman is best)
- Running area (track or other) with known 200m, 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.
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.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
2) Fitness Solutions Built from the Ground Up
MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
3) The MTI Method
→ Research: 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.
→ Deploy & Assess: 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.
→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.
→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.
4) Mission-Direct Research
MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.
5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.
6) Programming Breadth
MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.
Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
7) Worldwide Influence
Our work is not limited to US Athletes.
We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.
Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.
On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.
8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.
This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.
Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
9) Direct, Honest, Clear Answers
Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.
We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.
- Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
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.