Immigration and Customs Enforcement (ICE) Office of Enforcement and Removal Operations (ERO) PFT Training Plan

Immigration and Customs Enforcement (ICE) Office of Enforcement and Removal Operations (ERO) PFT Training Plan

$29.00

Description

Description

This 4 week, 5 day/week Office of Enforcement and Removal Operations (ERO) PFT Training plan is specifically designed to prepare athletes for the Office of Enforcement and Removal Operations (ERO) Pre-Employment Physical Fitness Test.

This is Version 1 of the plan, built July, 2025

PROGRAM DESCRIPTION

This plan is purpose-built to prepare you for the specific fitness demands of the PFT – Below are the events you will be tested on:

Kneel/Stand Test

The Kneel/Stand Test contains all required shooting positions required to pass the Firearms portion of instruction at the Academy as well as the quarterly weapon requalification requirement of the ERO law enforcement officer positions. It consists of 10 changes of position, an extended period (2 minutes) of upright kneeling, followed by the final position change. The test is administered as one continuous test, with two parts, which are timed separately. The initial 10 changes must be completed within 25 seconds, and are immediately followed by two minutes of kneeling and then coming to a full standing position. Both parts of the test require the maintenance of upright postures with minimal posture deviations especially during change of positions. Throughout the test you will be required to hold both arms extended in front of you as if holding a firearm. An audiotape will provide verbal cues during this test so you do not have to memorize the sequence of position changes.

Push-up Test

Push-ups measure the upper body strength required to surmount obstacles such as walls at both the Academy and on the job. This is a timed test, requiring you to complete 15 proper form push-ups within 2 minutes. The depth of the push-up will be measured using a 4″ foam block. Rests between push-ups, if needed, must be taken in the “up position.” The Test Administrator will evaluate your form during the test and will instruct you when to start and stop. Incorrectly executed push-ups will not be counted.

Step Test

The Step Test measures cardiovascular endurance. It is a timed test, requiring you to step up and down on a 16″ high step at a rate of 96 steps per minute for a total time of five minutes duration. A CD containing a constant beat and verbal cues is used to maintain the cadence.

Please click HERE for a an explanation of the PFT and its events.

Training Schedule

Weeks 1 and 4 in the plan are Assessment weeks. Below is the Training Schedule for the non-assessment weeks 2 and 3:

Monday:  Push Ups, Kneel/Stand
Tuesday: Step Ups
Wednesday:  Push Ups, Kneel/Stand
Thursday: Step Ups
Friday: Push Ups, Kneel/Stand

Required Equipment:

This is a limited equipment training plan. Below is the required equipment.

  • Stopwatch with Repeating Countdown Timer (smartphone app will work)
  • 16″ Step Up Box
  • Metranome that can count 96bpm – a video with a 96bpm metronome can be found HERE

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 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 to completing the Academy. 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 the 800m 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.

How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total

What about nutrition?
Here are our nutritional recommendations:

More Questions?
Email rob@mtntactical.com

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.

Required Equipment


  • Stopwatch with Repeating Countdown Timer (smartphone app will work)

  • 16" Step Up Box

  • Metranome that can count 96bpm - a video with a 96bpm metronome can be found HERE

Sample Training

Session 1

OBJ: Assessment – ERO PFT No. 1

Warm Up (3 Rounds)

  • 60 Second Cadence Step Ups – 16" Box/Bench – keep pace with 96 bpm metronome

  • 5x Push Ups

  • 5x In-line Lunge

  • Instep Stretch

  • Lat + Pec Stretch

Training

  • Kneel/Stand Test
    Kneel/Stand Test – See Plan Details for a description of the test
    PASS/FAIL

  • Max Push Ups in 2 Minutes
    Push Ups
    Note – rest position is in the front leaning rest position (high plank)
    RECORD SCORE

  • Max Rep Step Ups in 5 Minutes
    Max Rep Step Ups – 16" Box/Bench
    RECORD SCORE

  • 2 Rounds
    Toe Touch Complex
    5x Shoulder Dislocates

Session 2

OBJ: Step Ups

Warm Up (3 Rounds)

  • 60 Second Cadence Step Ups – 16" Box/Bench – keep pace with 96 bpm metronome

  • 5x Push Ups

  • 5x In-line Lunge

  • Instep Stretch

  • Lat + Pec Stretch

Training

  • 4 Rounds, Every 2:30
    35% Max Rep Step Ups from SESSION 1 – 16" Box/Bench
    The faster you finish your prescribed reps, the more rest you get before the next round begins.

  • 2 Rounds
    Hip Flexor Stretch
    Pigeon Stretch

Session 3

OBJ: Push Ups, Kneel/Stand

Warm Up (3 Rounds)

  • 5x Push Ups

  • 5x In-line Lunge

  • 4x Prone to 40ft Sprint

  • Instep Stretch

  • Lat + Pec Stretch

Training

  • 6 Rounds, Every 75 Seconds
    30% Push Ups
    Use SESSION 1’s Push Up Assessment to find you assigned reps. Rest with whatever time is remaining in the 45 second interval.

  • 2 Rounds
    Kneel/Stand Test – See Plan Details for a description of the test
    Rest 2 Minutes

  • 2 Rounds
    Toe Touch Complex
    5x Shoulder Dislocates

Session 4

OBJ: Step Ups

Warm Up (3 Rounds)

  • 60 Second Cadence Step Ups – 16" Box/Bench – keep pace with 96 bpm metronome

  • 5x Push Ups

  • 5x In-line Lunge

  • Instep Stretch

  • Lat + Pec Stretch

Training

  • 4 Rounds, Every 2:30
    35% Max Rep Step Ups from SESSION 1 – 16" Box/Bench
    The faster you finish your prescribed reps, the more rest you get before the next round begins.

  • 2 Rounds
    Hip Flexor Stretch
    Pigeon Stretch

Session 5

OBJ: Push Ups, Kneel/Stand

Warm Up (3 Rounds)

  • 5x Push Ups

  • 5x In-line Lunge

  • 4x Prone to 40ft Sprint

  • Instep Stretch

  • Lat + Pec Stretch

Training

  • 6 Rounds, Every 75 Seconds
    30% Push Ups
    Use SESSION 1’s Push Up Assessment to find you assigned reps. Rest with whatever time is remaining in the 45 second interval.

  • 2 Rounds
    Kneel/Stand Test – See Plan Details for a description of the test
    Rest 2 Minutes

  • 2 Rounds
    Toe Touch Complex
    5x Shoulder Dislocates

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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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