FBI SWAT PST Training Plan

Description

This 4 Week, 6 day/week training program is event-specifically designed to prepare for and improve your results on the FBI SWAT Performance Standards Test (PST). The FBI SWAT PST is the gate assessment for Regional Office FBI SWAT Selections as well as the annual or bi-annual assessment for current 56 Regional FBI SWAT teams. This training plan is designed to be completed the 4 weeks directly before your FBI SWAT PST. Week 4 of the plan is a taper week. Aim to get 2-3 days total rest before your actual PST.. 

FBI SWAT PST:

Uniform: PT Gear

(1) Max Rep Weighted Pull Ups @ 25# 

Minimum Standard – 2x Reps

RECORD REPS

**** Rest 5 Minutes

(2) 150m Shuttle For Time from a Prone Start

Minimum Standard – 40 Seconds or less

RECORD FINISH TIME

**** Rest 5 Minutes

(3) Tactical Obstacle Course

• Run 800m
• 10m Casualty Drag
• 100m Farmers Carry @ 40#
• 100m Run with 40# Sandbag
• 10x 10m Prone to Sprint
• 100m Run with 40# Sandbag

Minimum Standard: 9 Minutes or less

This is version 1 of this plan, built September, 2023.

PROGRAMMING DESCRIPTION

This training program has 3 general objectives:

(1) Familiarize yourself with the FBI SWAT PST including multiple efforts at the full assessment. 

You’ll complete the FBI SWAT PST every Monday during this 4-week plan. 

(2) Increase speed over ground in general and shuttle sprint speed specifically. 

In addition to threshold 150m shuttle repeats, 800m repeats as part of the tactical obstacle course, you complete “easy” pace mileage two days per week, and a 3-6 mile moderate pace run weekly. 

(3) Improve your max rep Weighted Pull Ups @ 25#

You’ll complete a max rep weighted pull up effort @ 25# effort every Monday during this plan, and then on Wednesday and Saturday will complete assessment-based weighted pull up intervals. 

WEEKLY SCHEDULE

• Mon: FBI SWAT PST
• Tue:  Weighted Pull Up Intervals, 150m Shuttle Repeats, Easy Pace Run
• Wed: FBI SWAT PST Tactical Obstacle Course Repeats
• Thu: 4-6 Mile Moderate Pace Run
• Fri: Weighted Pull Up Intervals, 150m Shuttle Repeats, Easy Pace Run
• Sat: FBI SWAT PST Tactical Obstacle Course Repeats
• Sun: Total Rest

REQUIRED EQUIPMENT

• Stopwatch – smartphone will work
• 25# Weight Vest or Weight Belt for the Weighted Pull Ups
• Cones or Markers for the 150m Shuttle Course, 10m Prone to Sprint Course and Tactical Obstacle Course Markers
• Pair of 40# Dumbbells for Farmers Carries
• 40# Sandbag
• 175#+  Sandbag, Dummy or training partner for the dummy drag
• Optional … heart rate monitor for the easy pace runs

COMMON QUESTIONS

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 4 weeks before my PFT?
Still start at the beginning of this training plan. Don’t skip ahead. Aim to take at least 2 days off total rest before the PFT.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

What about nutrition?
Here are our nutritional recommendations

What are the specific details of the FBI SWAT PST? 

See Below.

DISCLAIMER

Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

FBI SWAT PST

Event 1
Pursuit Rescue Climb (25# Weighed Pull Ups)

• This is not a timed event.
• Should be conducted utilizing a standard horizontal pull-up bar high enough to allow the tallest operator to hang straight with arms fully extended without touching the ground.
• Candidate must don a weight vest or weight belt totaling 25 pounds.
• The correct starting position begins when arms are fully extended beneath the bar, feet are free from touching the ground or any bar-mounting assist (stool, bench, etc.) and the body is motionless.
• The bar must be grasped with both palms facing forward.
• Legs may be positioned in a straight or bent position, but knees may not be raised above the waist.
• One repetition consists of raising the body with the arms until the chin is above the bar and then lowering the body until the arms are fully extended (candidate may not rest their chin on the bar).
• Candidates should execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking or kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition does not count for score.
• The goal of this event is for candidates to execute as many correct and complete pull-ups before

dropping off the bar.

Minimum/Cut Point: 2x Reps

Preferred: 6x Reps

Exemplary: 12 Reps

Event 2

Tactical Agility Dash (150m Shuttle With a Prone Start):

• This is a timed event which should be conducted over reasonably level ground on a stable surface which provides acceptable traction (e.g., gym floor, grass, or track).
• Two cones, pylons, utility flags, sand bags or other visible markers will be placed 25 meters (82 feet) apart.
• Candidate will start the dash while lying in the prone; chest on the ground; with their head to the immediate right or left of the first marker.
• The verbal preparatory command is “Ready” and the verbal execute command is “Go”. On the execute command, candidate will rise and sprint 25 meters to the second marker where they will place their hand on the ground next to or past the marker before reversing direction and returning to the first marker. Candidate will complete six (6) shuttle sprints (three round trips) totaling 150 meters.
• Candidates may be assisted by an evaluator at each cone who provides a count as the candidate completes each shuttle sprint.
• The goal of this event is for candidates to complete the dash as quickly as possible.

Minimum/Cut Point: 40 Seconds or less

Preferred: 35 Seconds or Less

Exemplary: 31 Seconds or Less

Event 3

Tactical Obstacle Course

Sequence: The Tactical Obstacle Course consists of six events which are completed in a sequential, continuous method and include:

1. Infiltration Run – 800 Meters
2. Downed Operator Rescue (10 Meter Simulated Casualty Drag)
3. Equipment Movement (Carry Two 30 – 40 lb. Objects 100 Meters)
4. Movement To Contact (100 Meter Run With 30 – 40 lb. Ram/Sandbag)
5. Fire & Maneuver Drill (10 Meter Shuttle Sprint With Drop To Prone At Each End – 100 Meters Total)
6. Break Contact Movement (100 Meter Run With 30 – 40 lb. Ram/Sandbag)

Scoring: Candidates who complete the course will receive an overall time after completing all of the events in accordance with the specified protocol. The course should be conducted over reasonably level ground on a stable surface which provides acceptable traction.

Minimum/Cut Point: 9 Minute

Preferred: 7 Minutes, 45 Seconds

Exemplary: 6 Minutes, 45 Seconds

1. Infiltration Run (800m Run) This is the first event conducted in the Tactical Obstacle Course and consists of an 800 meter run which should not include numerous sharp turns that would force a participant to slow down excessively. Candidates will start the Infiltration Run in a standing position. The verbal preparatory command is “Ready” and the verbal execute command is “Go”. On the execute command, candidates will begin. The goal of this event is for candidates to complete the run as quickly as possible.

2. Downed Operator Rescue (Casualty Drag): This is the second event and consists of a ten (10) meter drag of a simulated casualty (SC) following the completion of the Infiltration Run. Prior to execution of this event, a SC should be placed at the end point of the Infiltration Run in a supine position, head touching the ground adjacent to Marker #1 (See Obstacle Lane Layout) with their legs straight (knees not bent). The SC should place their forearms on their torso to allow the candidate easy access. The SC should weigh a minimum of 175 lbs. and a maximum of 225 lbs. attired in standard athletic clothing. After completing the Infiltration Run, candidates should position themselves behind the head/shoulders of the SC. Candidates should prepare to drag the SC by grasping the SC’s shoulders and maneuvering the SC into a seated position. Candidate will then reach underneath and through the arms of the SC and obtain a solid grasp on both forearms. Candidates will then lift and drag the SC ten meters until the SC’s feet pass Marker #2. Candidates will utilize proper lifting techniques by keeping the head up, chest elevated and the natural curve of the lumbar spine maintained. The goal of this event is for candidates to move the SC ten meters as quickly as possible using appropriate technique.

3. Equipment Movement (Farmer’s Carry): This is the third event and consists of moving two 30 – 40 lb. objects 100 meters following the completion of the Downed Operator Rescue. Prior to execution of this event, two objects with handles (dumbbells, kettle bells, rams, sandbags, etc.) each weighing between 30 – 40 lbs. will be placed adjacent to Marker #2 (See Obstacle Lane Layout). After completing the Downed Operator Rescue, candidates should place the SC safely on the ground and lift the two objects (one in each hand). Candidates should utilize proper lifting techniques keeping the head up and chest elevated. Candidates will transport the weighted objects past Marker #3, reverse direction and return to Marker #2 where they will place the objects on the ground in their original position (100 meters total). The goal of this event is for candidates to move the objects 100 meters as quickly as possible using appropriate technique.

4. Movement To Contact (100m Run with 40# Sandbag): This is the fourth event conducted in the Tactical Obstacle Course and consists of a 100 meter run with a 30 – 40 lb. object and follows the completion of the Equipment Movement. Prior to execution of this event, one object weighing between 30 – 40 lbs. (sandbag/ram) will be placed adjacent to Marker #1 (See Obstacle Lane Layout). After completing the Equipment Movement at Marker #2, candidates will move to Marker #1 and lift a 30 – 40 lb. object (sandbag or ram). Candidates will transport the object from Marker #1 to Marker #4 where they will place the sandbag/ram on the ground. The goal of this event is for candidates to move the object 100 meters as quickly as possible.

5. Fire & Maneuver Drill (10x 10m Prone to Sprint): This is the fifth event and consists of a 100 meter shuttle run conducted between Marker #4 and Marker #5 (See Obstacle Lane Layout) spaced 10 meters apart. After completing the Movement to Contact event at Marker #4, candidates will move to Marker #5, drop into the prone position (chest and hands in contact with the ground) and then, rise and return to Marker #4, drop into the prone position and continue to move between Marker #4 and Marker #5 dropping into the prone at each marker until they have completed five (5) round trips.

The event concludes at Marker #4 when candidates move into the prone position for the tenth time (100 meters total). The goal of this event is for candidates to complete the movements between the markers as quickly as possible.

6. Break Contact Movement (100m Run with 40# Sandbag)  This is the sixth and last event and consists of a 100 meter run with a 30 – 40 lb. object and follows the completion of the Fire and Maneuver Drill. After completing the Fire and Maneuver Drill, candidates will retrieve the 30 – 40 lb. object they transported during the Movement To Contact event. This object was placed on the ground near Marker #4. Candidates will lift and transport the object to Marker #1. When candidates pass Marker #1 with the object, their overall time for the course will be recorded. The goal of this event is for candidates to move the object 100 meters as quickly as possible.

Required Equipment

• Stopwatch - smartphone will work


• 25# Weight Vest or Weight Belt for the Weighted Pull Ups


• Cones or Markers for the 150m Shuttle Course, 10m Prone to Sprint Course and Tactical Obstacle Course Markers


• Pair of 40# Dumbbells for Farmers Carries


• 40# Sandbag


• 175#+  Sandbag, Dummy or training partner for the dummy drag


• Optional ... heart rate monitor for the easy pace runs

Sample Training

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