FLETC PEB Training Plan

$39.00

  • 6-week, 5 day/week Training Plan sport-specifically designed to maximize performance on the FLETC PEB
  • Laser focused programming for the FLETC PEB events: 1RM Bench Press, Illinois Drill, 1.5 Mile Run, Sit & Reach
  • Training Plan deploys an initial assessment and automatically scales to the incoming fitness level of the individual athlete
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

The Federal Law Enforcement Training Center (FLETC) Physical Efficiency Battery (PEB) is a one day fitness assessment for Law Enforcement Officers beginning training in any FLETC course or training academy. This 6-week training plan will specifically prepare the officer for the demands of the fitness assessment. The PEB consists of the following events:

  • Body Composition Caliper Test (Ungraded Event)
  • Sit and Reach Flexibility Test
  • Bench Press One Rep Max (1RM)
  • Illinois Agility Drill
  • 1.5 Mile Run

The assessments are graded dependent on Gender and Age. CLICK HERE to view the PEB Score Chart.

This training plan specifically trains for each component of the PEB assessment to ensure maximum results. You’ll complete the full PEB assessment 3 times in this plan, at the beginning, middle, and end. Week 6 includes a deload week prior to your PEB assessment. Complete the plan the 6 weeks directly before your FLETC course start date.

The follow on progressions utilize your assessment scores to automatically scale to your current level of fitness. In addition, this will provide familiarity with the test in preparation for the real assessment at the start of the course.

Weekly Training – Week 1 Example

  • Monday: FLETC PEB Assessment
  • Tuesday: Upper/Lower Body Strength, Agility
  • Wednesday: Run Improvement
  • Thursday: Upper/Lower Body Strength, Agility
  • Friday: Run Improvement

 

Required Equipment

  • 1.5 Mile Run Course
  • Stopwatch/Wristwatch
  • 2x 15/25# Dumbbells
  • Pull Up Bar
  • Ruler/Yardstick for Sit and Reach
  • 8x Cones or markers for Illinois Agility Drill
  • Bench Press, Barbell, Plates for Bench Assessment/Progressions
  • Foam Roller

 

Events

The Body Composition Test
The Body Composition Test can’t be trained, but the plan will result in fat loss if completed in conjunction with a healthy diet. CLICK HERE for our Nutritional Guidelines.

Sit and Reach
The Sit and Reach assesses flexibility in the legs, low back, and upper back. Each warm up includes our Toe Touch Complex for developing flexibility, as well as the actual Sit and Reach Assessment. CLICK HERE for a video of how to conduct the Sit and Reach.

Bench Press 1RM
In order to improve your 1RM Bench Press, you will utilize our Rat 6 strength progression. This uses your 1RM assessment and a percentage based progression for increasing maximal strength with the Bench Press.

Example training:

(1) 8 Rounds

  • 3x Bench Press – Use the Loading Below and your 1RM Load from SESSION 1
  • Lat + Pec Stretch

Bench Press Loading – 3x Reps each Round

Round  Load
1           50% 1RM
2           60% 1RM
3           70% 1RM
4-8        80% 1RM Lets say your 1RM Bench Press assessed in SESSION 1 is 250#.

For this example, we’ll your 1RM Bench Press is 250 pounds. Eighty Percent of 250 is 200 (250 x .80). 200# will be your working load. Below will be your loading – 3 reps each round

Round     Load
1              125#
2              150#
3              175#
4-8           200#

Illinois Agility Drill
The Illinois Agility Drill measures your ability to sprint, decelerate, change direction, and navigate obstacles. Note that the starting position is laying on your stomach in the prone position.  Click the link above and fast forward to 3:49 to see the Illinois Drill demonstrated for the PEB.

You’ll practice this agility drill 2-3x a week at increasing speeds, as well as multiple 10m shuttle runs to train the sprinting, deceleration, and direction change required in this assessment. If possible, we recommend practicing on the same kind of surface that the PEB will be conducted.

In addition, you’ll utilize our Quadrille Exercise to train leg strength specific to the eccentric demands of sprinting and decorating rapidly in order to change direction rapidly.

1.5 Mile Run
You’ll use 400m and 800m Intervals based on your assessment run time and the MTI Running Calculator. To find your interval pace, simply enter your 1.5 run time into the calculator under the “1.5 Mile” option. The calculator will give you your goal interval pace for each distance (400m or 800m). CLICK HERE for the MTI Running Calculator

In this example, the assessment time for the 1.5 Mile Run is 10 Minutes. Your 400m Interval Pace is between 1:27-1:41, and your 800m Interval Pace is between 3:06-3:22. A example session calls for:

(1) 6 Rounds

  • 400m Run @ Interval Pace using the results from SESSION 1 and the MTI Running Calculator
  • Rest 2 minutes between efforts

Complete 6x 400m Interval Runs between 1:27-1:41. Each run is followed by 2 minutes of rest.

 

COMMON QUESTIONS

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.

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 HERE to see the entire first week of programming. You are encouraged to do it before purchasing.

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.

Why are there two numbers next to an exercise?
If the two numbers are before the lift, it’s the number of reps female and male athletes will do. Female rep numbers come first:

For example:

3/5x Pull Ups means female athletes do 3x Pull Ups and males do 5x.

If the two numbers come after the lift, it’s the loading female and male athletes will use:

For example:

Bench Press (75/95#) – means that females will lift a barbell loaded at 75# and males will lift a barbell loaded at 95#. “#” symbolizes “pounds.”

If the session calls for 8x walking lunges, does that mean 8x walking lunges total or 8x each leg?
8x each leg, 16x total.

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.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More questions? Email coach@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

Required Equipment




  • 1.5 Mile Run Course

  • Stopwatch/Wristwatch

  • 2x 15/25# Dumbbells

  • Pull Up Bar

  • Ruler/Yardstick for Sit and Reach

  • 8x Cones or markers for Illinois Agility Drill

  • Bench Press, Barbell, Plates for Bench Assessment/Progressions

  • Foam Roller

Sample Training

Below is the entire first week of programming from the plan:

***********************

MONDAY
SESSION 1
Obj: Assessment

Warm up:

4 Rounds

Training:

(1) Sit and Reach Flexibility Test

(2) Find 1RM Bench Press

How to work up to 1RM:

Do a set of 5 Reps at an light weight.

Add 10-30 pounds, and do a set of 3 Reps.

Add 10-30#, and do 1 Rep.

Continue to add weight and do single reps until you reach your 1 Repetition Max. Aim to be at your 1RM by set 6 or 7

Rest 3-5 minutes between single lift efforts.

(3) Illinois Agility Test

Go to 3:49 in this FLETC Video to see the Illinois Agility Test demonstration

(4) Run 1.5 Mile for Time

RECORD RESULTS FOR ALL EVENTS

***********************
TUESDAY
SESSION 2
Obj: Upper/Lower Body Strength, Agility

Warm Up:

3 Rounds

Training:

(1) 8 Rounds

  • 3x Bench Press - Use the Loading Below and your 1RM Load from SESSION 1
  • Lat + Pec Stretch

Bench Press Loading - 3x Reps each Round

Round  Load

1           50% 1RM

2           60% 1RM

3           70% 1RM

4-8        80% 1RM

(2) 6 Rounds

Hip Flexor Stretch

(3) 4 Rounds

  • Illinois Drill @ 50/75/100/100% effort (Increase speed each round)
  • Rest 45 seconds

(4) 6 Rounds

  • 4x 10m Shuttle Run - 100% Effort
  • Rest 60 seconds between efforts

Don't overthink this. Set up 2 cones, 10m apart. On "go" sprint back and forth between the cones as fast as possible. Rest 60 seconds, and repeat for a total of 6 rounds.

(5) Foam Roll Legs

***********************

WEDNESDAY
SESSION 3
Obj: Run Improvement

Warm Up:

4 Rounds

Training:

(1) 6 Rounds

  • 400m Run @ Interval Pace using the results from SESSION 1 and the MTI Running Calculator
  • Rest 2 minutes between efforts

CLICK HERE for MTI Running Calculator

***********************

THURSDAY
SESSION 4
Obj: Upper/Lower Body Strength, Agility

Warm Up:

3 Rounds

Training:

(1) 8 Rounds

  • 3x Bench Press - Use the Loading Below and your 1RM Load from SESSION 1
  • Lat + Pec Stretch

Bench Press Loading - 3x Reps each Round

Round  Load

1           50% 1RM

2           60% 1RM

3           70% 1RM

4-8        80% 1RM

(2) 6 Rounds

(3) 4 Rounds

  • Illinois Drill @ 50/75/100/100% effort (Increase speed each round)
  • Rest 45 seconds

(4) 6 Rounds

  • 4x 10m Shuttle Run - 100% Effort
  • Rest 60 seconds between efforts

Don't overthink this. Set up 2 cones, 10m apart. On "go" sprint back and forth between the cones as fast as possible. Rest 60 seconds, and repeat for a total of 6 rounds.

(5) Foam Roll Legs

***********************

FRIDAY
SESSION 5
Obj: Run Improvement

Warm Up:

4 Rounds

Training:

(1) 6 Rounds

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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