DEA FAST Selection Training Plan
$99.00
• 9-Week Training Plan designed specifically for DEA FAST Selection
• Includes focused DEA FAST PFT work, running, rucking, swimming, work capacity “smokers” and long “mini-events”
• 6 days/week, with multiple 2-a-days
• Includes multiple assessments, and follow-on progressions
• Focus is on “combat chassis” – Legs/lungs/core
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
Description
Sport-specific, 9-week program specifically designed to prepare athletes for the DEA FAST (Foreign-Deployed Advisory and Support Team) Selection Course. The plan includes a 1-week taper, and is designed to be completed the 9 weeks directly prior to your selection course start week.
This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress. The intensity of this training plan reflects the volue and intensity of the DEA FAST selection course. To successfully complete this program you’ll need to make training for selection a priority during your work day.
This plan is “sport specific” to the specific fitness demands you’ll face at DEA FAST selection – specifically work capacity “smoke sessions,” running, swimming and rucking. It aims to build your “combat chassis” – legs, core, lungs and heart, overall durability, and endurance/stamina for long days on your feet, in kit, during selection.
The plan includes:
– Focused Testing and progressive training for the DEA FAST PFT, including the 12-mile Ruck Assessment
– Work Capacity Smokers 2-3x/week
– Sandbag Getups for work capacity, mental toughness, and core strength
– Intense core, mobility, and stabilzer strength training for durability
– Upper body strength
– Focused sprinting work with and without kit
– Intense “mini events” to prepare you for the long days
The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments three times over the 9 weeks:
(1) DEA FAST PFT – Max Sit ups (2 minutes), Max Push ups , Max Pull ups, 300m Sprint, 2 Mile Run,
(2) 12 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle, or Sledge Hammer, Full Cammies/Boots, Helmet
(3) 6 Mile Run for Time
(4) 10 Minute Sandbag Getup (SBGU) for reps at 80# Sandbag
(5) 20-30 Work Capacity Smokers
(6) 3 Mile IBA Run for Time
(7) 500m BDU Swim for time
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.
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?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
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
• GPS-enabled Watch. A GPS enabled watch will make measuring run and ruck distances much easier, as well as maintaining required pacing. We like the Garmin Forerunner 10 or Foreunner 15.
• Stop Watch with repeating countdown timer. We like Timex Ironman watches for easy repeating countdown timers
• 60# and 80# Sandbag. We sell sandbags here (http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag) or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
• ALICE Ruck or same ruck you will use at selection, 45# of filler
• 10# Rubber Rifle, sledge hammer or dumbbell. You’ll carry this while rucking.
• Pair of 25# Dumbbells
• Swim Goggles
• Foam Roller
• IBA or 25# Weight Vest
Sample Training
BELOW IS THE ENTIRE FIRST WEEK OF PROGRAMMING FROM THE PLAN:
************
SESSION 1
Focus: FAST PFT No. 1
Warm up:
- 3 Rounds
- 200m Run - 75% effort
- 4/8x Push-Ups
- 8x Sit-Ups
- Instep Stretch
Training:
Do the following tasks in the order listed, one after the other, with minimal rest between events:
(1) Max reps Pull-ups
(2) Max reps Sit-ups in 2
minutes
(3) Max reps Push-ups
(4) 300m Sprint for Time
(5) 2-mile Run for time
RECORD YOUR SCORES
***************
SESSION 2
Obj: Assessment
Training:
(1) Ruck 12 miles for Time
Load - 45# Ruck plus 10# sledge hammer or dumbbell
RECORD YOUR TIME
*************
SESSION 3
Obj: Assessment
Warm up:
3 Rounds
- 4x Walking Lunges
- 8x Push-Ups
- 8x Sit-Ups
- Instep Stretch
Training:
(1) 5 Rounds for Time
- 5x Sandbag Curtis P’s @ 60# Sandbag
- 5x Mixed Grip Pull Ups
- Run 200m With Sandbag
RECORD FINISH TIME
Rest 10 Minutes
(2) Run 3 Miles for Time Wearing IBA (Individual Body Armor) or a 25# weight vest or 25# backpack
RECORD FINISH TIME
***********
SESSION 4
Obj: Assessment
Training
(1) Swim 500m, for time, wearing BDUs (no boots)
RECORD YOUR TIME
(2) Run 6 miles for time
RECORD YOUR TIME
***********
SESSION 5
Obj: Assessment
Warm up:
3 Rounds
- 4x Walking Lunges
- 8x Push-Ups
- 8x Sit-Ups
- Instep Stretch
Training:
(1) 4 Rounds
- 300m Shuttle Every 2:30
(2) 10 Minutes Sandbag Getups for Reps @ 80#
RECORD YOUR REPS
*************
SESSION 6
Rest Day
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