FBI HRT Selection Training Plan
$99.00
- 9 week, 6 day/week training plan specifically designed to prepare athletes for the FBI Hostage Rescue Team (HRT) Selection Course.
- Includes multiple assessments, and follow-on progressions
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This intense, 9 week, 6 day/week training plan is specifically designed to prepare athletes for the FBI Hostage Rescue Team (HRT) 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 Version 2 of the plan, Updated in December 2019
DESCRIPTION
This plan is purpose-built to prepare you for the specific fitness demands you’ll face at FBI HRT selection including the FBI HRT PFT, bodyweight smokers, running, swimming, rucking, and long days of constant movement and multiple fitness events. The plan includes:
- Testing and progressive training for the FBI HRT PFT
- Testing and progressive speed-over-ground interval training for a 6-mile run and 4-mile Ruck
- Work Capacity Smokers
- Focused strength and chassis integrity work for durability
- Focused swim training for the PFT and possible water confidence
- Extended Mini-Events from 120-240 minutes in duration
WEEKLY SCHEDULE
Weeks 1, 5 and 9 in the plan are Test weeks. Below is the Training Schedule for Weeks 2-4 and 6-8. Tuesdays and Thursdays are 2-a-Days.
Monday: FBI PFT Work
Tuesday: AM Swimming; PM Threshold Run Intervals
Wednesday: Work Capacity & Running
Thursday: AM Strength/Chassis Integrity; PM Threshold Ruck Intervals
Friday: 5-8 Mile Recovery Run
Saturday: 120-240 Minute Mini Event
Run, Ruck, Mini-Event Uniforms
- Ruck Runs – Full cammies, boots, 10-pound dumbbell, 45# ruck, plus water
- Run Assessments and Intervals– Shorts, t-shirt, sneakers
- Mini-Events – Cammie Bottoms, Boots, T-Shirt. Cammie top is optional.
REQUIRED EQUIPMENT
- Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes
- 60# Sandbag
- Repeating countdown Interval Timer (smartphone will work)
- Ruck/Backpack with 45# of Filler
- 25# Weight Vest or Individual Body Armor loaded to 25#
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 have less then 9 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
Can I see a sample of the training?
Click the “Sample Training” tab to see the entire first week of programming.
What if I have more than 9 weeks before selection?
Email coach@mtntactical.com with the time you have and we will advise.
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 Selection course. 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 rucks, runs or step ups?
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 Sandbag Getups, and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
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.
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
- Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes
- 60# Sandbag
- Repeating countdown Interval Timer (smartphone will work)
- Ruck/Backpack with 45# of Filler
- 25# Weight Vest or Individual Body Armor loaded to 25#
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: FBI HRT PFT No. 1
BEGIN AT SWIMMING POOL
Warm Up:
3 Rounds
10x Squats
10x Sit Ups
Swim 50m
Training:
(1) Swim 200m for time
RECORD FINISH TIME
Rapidly change into gym clothes and transfer to gym ....
(2) 2 Minute Max Rep Push Ups
*** Rest 3 Minutes
(3) 2 Minute Max Rep Sit Ups
*** Rest 3 Minutes
(4) Max Rep Pull Ups
*** Rest 3 Minutes
(5) 20-Foot Rope Climb (if possible)
*** Rest 3-5 Minutes
(6) 2-Mile Run for Time
(7) If possible .... Sprint/Climb 8 flights of stairs with a 55 pound weight vest or back pack and carrying a 35# dumbbell
RECORD ALL SCORES
******************************
TUESDAY
SESSION 2
Obj: Run Assessment
Warm Up:
4 Rounds
10x Squats
10x Sit Ups
Run 100m
Training:
(1) Run 6 Miles for Time
RECORD FINISH TIME
(2) Foam Roll Legs, Low Back
******************************
WEDNESDAY
SESSION 3
Obj: Work Capacity + Run
Warm Up:
3 Rounds
10x Push Ups
10x Sit Ups
Training:
(1) 10 Rounds for Time
5x Pull Ups
10x Dips
10x Push Ups
Then immediately ...
(3) Run 3 Miles, Threshold Pace
Threshold = Fastest possible without straining
(3) 2 Rounds
Foam Roll Legs, Low Back
******************************
THURSDAY
SESSION 4
Obj: Strength, Chassis Integrity
Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Rounds
4x Dumbbell/Kettlebell Front Squat - increase load each round until 44 is hard, but doable
Foam Roll Quads
(2) 20 Minute Grind
10x Sandbag Good Morning @ 60#
5x Keg Lift @ 60# Sandbag
15/15 Standing Founder
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed time or rounds
(3) 2 Rounds
Foam Roll Legs, Low Back
******************************
FRIDAY
SESSION 5
Obj: Ruck Assessment
Warm Up:
4 Rounds
10x Squats
10x Sit Ups
Run 100m
Training:
(1) Ruck 4 Miles for Time @ 45# pack plus carrying 10# dumbbell
RECORD FINISH TIME
(2) Foam Roll Legs, Low Back
******************************
SATURDAY
SESSION 6
Obj: 120-Minute Mini-Event
Training:
(1) 40 Minute AMRAP (As Many Rounds as Possible)
5x Sandbag Getup @ 60# - Alternate shoulders each round
40x Step Ups @ 20" Box or Bench
(2) Ruck 6 Miles over hilly terrain if possible @ 45# pack plus carrying 10# dumbbell. 13 min per mile pace.
(3) Foam Roll Legs, Low Back
Testimonials
"Wanted to make a quick comment on your programs. To preface, they are awesome.
I am a Tactical Paramedic in Canada and Provide Direct Medical Support to Tactical Teams. Fitness wise it’s lots of crazy hours, call ins, rucking weight, stair climbs with weight and then being able to perform sometimes complex medical tasks and utilize psychomotor skills following a duration of physical work.
I have been on and completed the MTI FBI HRT and SWAT selection programs and I am doing the SWAT/SRT Ruger for the 2nd time. The results are great, from a functional fitness point of view. I am almost 48 y/o and have no problem completing these tasks and sometimes completing them seemingly easier than some much younger than me. I have found that doing them outside during the year in all temps has been beneficial. As an example I did the Tac Sepa outside today and it’s pretty cold and snowy but I think this has been to my advantage as this is the same environment and temp that I operate in.
Just wanted to pass on how great I think the programming is."
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"I purchased your FBI HRT plan several months back to prepare me for the departments' Special Operations and Response Team. Amazing results with that program and appreciate the help. Thank you for what you guy's do. Keep on keeping on."
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