DEA PTT Training Program
$39.00
- 6-weeks, 5 sessions per week
- Designed specifically to maximize scores for the DEA PTT
- Individually scaled to you based on your DEA PTT scores
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This 5-week training program is sport-specifically designed to improve scores on the DEA PTT. It is designed to be completed the 5 weeks directly before you official DEA PTT.
- Maximum number of sit-ups in one minute
- Timed 300-meter sprint
- Maximum number of continuous push-ups (untimed)
- Timed one and one-half mile (1.5 mile) run
This is Version 2 of the plan, updated October 2024.
PROGRAM DESCRIPTION
The program will follow a basic 5-day per week, format.
You’ll take the complete DEA PTT three times … at the beginning, in the middle, and at the end. Each time the program uses your most recent PTT scores for the follow-on progressions. In this way the program automatically “scales” the incoming, and improving fitness of each individual athlete. No matter your incoming fitness, this plan will push you.
The training sessions are designed to around an hour. The first, and 3rd Mondays of the plan you will perform 2-a-days (two sessions per day). In the morning you’ll take the DEA PTT, and in the evening, you’ll complete sets of push ups and sit ups and short sprint repeats.
Schedule:
- Monday Weeks 1, 3: AM: DEA PTT; PM: Push-ups, Situps, Short Sprint Repeats
- Monday Weeks 2, 4: Push-ups, Sit-ups, Short Sprint Repeats
- Tuesday: 800m Repeats
- Wednesday: Push-Ups, Sit-Ups, Short Sprint Repeats
- Thursday: 800m Repeats
- Friday: Push-Ups, Sit-Ups, 2-3 mile moderate pace run
REQUIRED EQUIPMENT
• Stopwatch, preferably one which also has a repeating countdown timer. (Timex Ironman is best)
• Running area (track or other) with known 400m, 800m and 1 mile distances.
COMMON QUESTIONS
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead. If needed, train on a Saturday to stay on schedule.
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.
I can’t make all my rounds of sit ups or push ups unbroken. It it okay to break the prescribed reps into sets?
Yes for the sit ups. Break as necessary to complete your reps, but don’t extend the 75 second interval.
Push ups – rather than breaking the reps into sets, if you are having trouble completing the prescribed reps, go to your knees and try to complete them on your knees before breaking to rest. Don’t extend the 75 second interval. This is a difficult progression … don’t be surprised or embarrassed if you have to go to your knees.
What if I’m having trouble completing the running repeats/intervals?
Extend the rest period by 60 seconds, and try again. Keep fighting. Expect to be pushed.
What about Diet?
Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
How much rest should I take between finishing this program and taking the official DEA PTT?
2-3 days total rest. You’ll take your 3rd DEA PTT on the last day of this plan, the Friday of Week 5.
How far out from my DEA PTT should I complete this plan?
Complete this training plan the 5 weeks (plus 2-3 days for rest) before your official PTT.
Can I repeat this program?
Yes, but we recommend you take at least a week full rest if you plan to complete it back to back.
How much improvement should I see?
15-40% in overall score depending upon your incoming fitness. Fitter athletes will see less overall improvement. Less fit athletes will see greater overall improvement.
What if I have more questions?
Contact coach@mtntactical.com
Good Luck! – Rob Shaul
Required Equipment
• Stopwatch, preferably one which also has a repeating countdown timer. (Timex Ironman is best)• Running area (track or other) with known 400m, 800m and 1 mile distances.
Sample Training
Below is the entire first week of programming from the plan:
**********
MONDAY
SESSION 1 (2-a-day)
AM Session: DEA PTT No. 1
Warm up:
4 Rounds
- Run 100m
- 5x Push Ups
- 5x Sit Ups
- Instep Stretch
Rest 5 Minutes before DEA PTT
Training:
(1) DEA PTT
• 1 Minute Max Sit-Ups
• 300m Sprint (timed)
• Max Push-Ups
• 1.5 Mile Run (timed)
RECORD YOUR RESULTS
***************
PM Session: Push-Ups, Sit-Ups,100m Sprints
Warm Up:
3 Rounds
- Run 100m
- 5x Push Ups
- 5x Sit Ups
- Instep Stretch
Training:
(1) 6 Rounds
- Push-Ups 30% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds
Example:
You performed 50x Push-Ups on your DEA PTT No. 1
Number of Push-Up each Interval: 30% of 50 = 15
(2) 6 Rounds
Sit-Ups 30% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds
Example:
You performed 46x Sit-Ups on your DEA PTT No.1
Number of Sit-Ups each Interval: 30% of 46 = 13.8 round to 14
(3) 2 Rounds
- 800m Run @ designated DEA PTT No. 1 run time pace
- Rest 4 Minutes between efforts
To find your interval time for today’s 800m repeats, use your 1.5 mile assessment time from SESSION 1’s DEA PTT and the MTI Running Calculator
(4) 3 Rounds
- Pigeon Stretch
- Lat + Pec Stretch
*************
TUESDAY
SESSION 2
Obj: 100m and 300m Repeats
Warm up:
4 Rounds
- Run 100m
- 5x Walking Lunges
- 5x Burpees
- Instep Stretch
Training:
(1) 4 Rounds
- Sprint 100m, Max Effort
- Rest 60 seconds between efforts
(2) 2 Rounds
- Sprint 300m, Max Effort
- Rest 5 Minutes between efforts
(2) 2 Rounds
- Instep Stretch
- Hip Flexor Stretch
- Pigeon Stretch
*************
WEDNESDAY
SESSION 3
Obj: Push Ups, Sit Ups, Long Run
Warm up:
4 Rounds
- Run 100m
- 5x Push Ups
- 5x Sit Ups
- Instep Stretch
Training:
(1) 6 Rounds
- Push-Ups 30% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds
(2) 6 Rounds
- Sit-Ups 30% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds
(3) 2.5 Mile Run @ Moderate pace
(3) 3 Rounds
- Pigeon Stretch
- Lat + Pec Stretch
Comments:
To find your "moderate pace" for today’s run, use your 1.5 mile assessment time from SESSION 1’s DEA PTT and MTI Running Calculator
****************
THURSDAY
SESSION 4
Obj: 400m Sprint Repeats
Warm up:
4 Rounds
- Run 100m
- 5x Walking Lunges
- 5x Burpees
- Instep Stretch
Training:
(1) 6 Rounds
- 400m Run @ designated DEA PTT No. 1 run time pace
- Rest 3 Minutes
(3) 2 Rounds
- Instep Stretch
- Hip Flexor Stretch
- Pigeon Stretch
Comments:
To find your interval time for today’s 400m repeats, use your 1.5 mile assessment time from SESSION 1’s DEA PTT and the MTI Running Calculator
****************
FRIDAY
SESSION 5
Obj: Push Ups, Sit Ups, 800m Repeats
Warm up:
4 Rounds
- Run 100m
- 5x Push Ups
- 5x Sit Ups
- Instep Stretch
Training:
(1) 6 Rounds
- Push-Ups 35% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds
(2) 6 Rounds
- Sit-Ups 35% of your Max Reps Scored on DEA PTT No. 1 Every 75 Seconds
(3) 3 Rounds
- 800m Run @designated DEA PTT No. 1 run time pace
- Rest 4 minutes
(3) 3 Rounds
- Pigeon Stretch
- Lat + Pec Stretch
Comments:
To find your interval times for today’s 800m repeats, use your 1.5 mile assessment time from SESSION 1’s DEA PTT No. 1 and the MTI Running Calculator
Testimonials
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.