New Programming: HSI SRT Selection Training Plan

By Emmett Shaul, MTI Coach

Program Description:
This intense, 7-week, 6-day/week training plan is specifically designed to prepare athletes for their upcoming Homeland Security Investigations Special Response Team (HSI SRT) Selection. The plan includes dedicated preparation for a selection-specific PFT built from the known HSI SRT events: transition over a 6-foot wall, the 8-minute circuit, max rep push ups, max rep dead hang pull ups, and the 1.5-mile run for time. Also included are kitted Bodyweight Flow and Work Capacity smokers, Chassis Integrity training, grip-strength training, and 60–120 minute “mini-events” to prepare athletes for the demands of long, physically intensive days during selection. The plan includes a 1-week taper and is designed to be completed in the 7 weeks directly prior to the selection course start week.

Design Rationale:
Because the majority of selection is performed in full body armor and uniform, much of this training plan is completed wearing a 25# weight vest or Individual Body Armor (IBA). The smokers athletes will face at selection are trained via two modes: (1) loaded Bodyweight Flows and (2) Work Capacity efforts. Max Rep Push Ups and Pull Ups are trained using MTI’s Density Progressions. 1.5-mile run performance is trained via 800m intervals based on an initial assessment, alongside 3–4 mile easy-pace runs to build aerobic base. Grip endurance is trained through a dead hang progression and follow on intervals. Every Saturday features a “Mini Event” to prepare athletes for the cumulative physical demands of a long day at selection.

Questions, Comments, Feedback? Email emmett@mtntactical.com

Check Out the HSI SRT Selection Training Plan HERE