LE Patrol/Detective Fitness Assessment Training Plan

$39.00

• Intense, 4-week, 5-day/week plan focused on improving your score on the MTI LE Patrol/Detective Fitness Assessment
• Fitness assessment includes max rep front squats, bench press, box jumps, pull-ups and a timed shuttle run in body armor and duty belt.
• Plan uses initial assessment results for follow-on progressions
• This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description



Above: Lab Rats completed events 1-5. Disregard the seated Russian twist event … we’ve since eliminated it from the assessment. 

This intense 4-week, 5-day/week training cycle deploys MTI’s LE Patrol/Detective Fitness Assessment and four weeks of professed, focused, follow-on training to improve your performance on this assessment. This ttraining cycle concurrently trains strength, work capacity, endurance and chassis integrity. This cycle has a slight strength and work capacity emphasis.

MTI’s LE Patrol/Detective Fitness Assessment measures an Officer’s Relative Strength, Explosive Power and Officer-specific endurance.

There are five events:

(1) Bodyweight Front Squat for Reps

(2) Bodyweight Bench Press for Reps

(3) Max Reps Strict Pull Ups

(4) Box Jumps in 60 Seconds for Reps (Women-20”, Men-24”)

(5) 300m Shuttle wearing IBA, Weapon and Duty Belt for Time

Warm Up:

3 Rounds

  • 8x Front Squat @ 45/65#
  • 8x Push ups
  • 8x Situps
  • Instep Stretch

Get on a scale and weight yourself. Record Bodyweight.

Training:

(1) Max Reps 75/100% Bodyweight Front Squats

Protocol:

  • 8x Reps Front Squat @ 40/50% (40% women, 50% men) Bodyweight, then …
  • 4x Reps Front Squat @ 65/75% (65% women, 75% men) Bodyweight, Then
  • Max Reps Front Squat @ 75/100% (75% women, 100% men) Bodyweight

No time limit. Athlete can “rest” in the standing position, holding the barbell on his chest in the “rack” position. Once he racks or drops the barbell, the effort is over.

The athlete must lower the barbell until his thighs are at parallel or below. The top of the range of motion is standing with the hips locked out at full extension. Only full Range of Motion reps count.

The athlete may hold the barbell on his chest which his hands and arms in the “clean” position, or crossed in the “body building” front squat position. Clean position is preferred, but not required.

***RECORD YOUR REPS FOR SCORE

(2) Max Reps 75/100% Bodyweight Bench Press 

Protocol:

  • 8x Reps Bench Press @ 40/50% (40% women, 50% men) Bodyweight, Then
  • 4x Reps Bench Press @ 65/75% (65% women, 75% men) Bodyweight, Then
  • Max Reps Bench Press @ 75/100% (75% women, 100% men) Bodyweight

No time limit. Athlete can “rest” in the up position, holding the barbell above his chest with elbows locked out. Once he racks the barbell, the effort is over.

The athlete must lower the barbell until it touches his/her chest.  The top of the range of motion is elbows locked out. Only full Range of Motion reps count.

***RECORD YOUR REPS FOR SCORE

(3) Max Reps Bodyweight Strict Pull Ups

Protocol:

  • No Time Limit.
  • These are dead hang and strict, chin above bar pull ups (palms facing forward, away from face). No kipping, no Bullshit.
  • The athlete can “rest” while hanging on the bar with both hands in the bottom position, but his/her feet cannot touch the ground or a bench.

***RECORD YOUR REPS FOR SCORE 

(4) Max Rep Box Jumps in 60 Seconds for Reps @ 20/24” box (20” for women)

Protocol:

  • Athlete must stand to full hip extension on top of box and step down each rep. No jumping down.

(5) 300m Shuttle wearing IBA (body armor), Weapon and Duty Belt for Time

Protocol:

  • Event must start within 10 minutes of finishing box Jumps.
  • Athlete must wear his or her IBA, weapon and duty belt.

*** RECORD YOUR FINISH TIME. SEE BELOW ON HOW TO SCORE

300m Shuttle  Finish Time               Points

70 Seconds +                                     0

68-69 Seconds                                   4

66-67 Seconds                                   8

64-65 Seconds                                   12

62-63 Seconds                                   16

60-61 Seconds                                   20

Less than 60 Seconds                        25

SCORING:

  • Bench Press reps x1
  • Front Squat reps x1
  • Strict Pull ups x1
  • Box Jumps x1
  • 300m Shuttle – Based on Finish Time – see above

Here’s an example on how to score the test:

  • Bench Press – 10 reps = 10 points
  • Front Squat – 10 reps = 10 points
  • Pull ups – 12 reps = 12 points
  • Box Jumps – 25 reps = 25 points
  • 300m Shuttle, 66.5 = 8 points
  • TOTAL: 10+10+12+25+8 = 65 points

SCORING STANDARDS

Minimum passing score is 40, however, failure to get one rep on any event results in a disqualification.

For male athletes

– 60 is a respectable score

– 80 is a good score

– 100+ is a great score

For female athletes

– 50 is a respectable score

– 70 is a good score

– 90+ is a great score

PLAN TRAINING SCHEDULE

  • Mon: Patrol/Detective Fitness Assessment or Front Squat, Bench Press, Pull Up and Shuttle Sprint progression
  • Tues: Box Jump progression, low back fitness, short moderate-pace run
  • Wed: 3-Mile Recovery Run
  • Thu: Front Squat, Bench Press, Pull Up and Shuttle Sprint progression
  • Fri: Box Jump progression, low back fitness, short moderate-pace run

Required Equipment

  • Rack, bench, barbell and weight for Bench Press and Front Squats
  • Pull up bar for pull ups
  • Scale to weigh for bodyweight
  • 20” Box for Women, 24” Box for Men
  • 2 Cones and 25m flat, open area for shuttle sprint
  • IBA and Duty Belt
  • Stop watch

COMMON QUESTIONS

How long will sessions last?
These training sessions are specifically designed to be completed in 45-60 minutes. Work briskly, but not frantically, through the sessions.

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.

Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for kettlebell snatches @ 12/16kg, the first load – 12kg – is for women, and the second load – 16kg – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.

What if I have more questions?
Email rob@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


  • Rack, bench, barbell and weight for Bench Press and Front Squats

  • Pull up bar for pull ups

  • Scale to weigh for bodyweight

  • 20” Box for Women, 24” Box for Men

  • 2 Cones and 25m flat, open area for shuttle sprint

  • IBA and Duty Belt

  • Stop watch

Sample Training

Below is the entire first week of the training plan:

*******************
MONDAY, DECEMBER 4, 2023
SESSION 1
Obj: LE Patrol/Detective Fitness Assessment

This fitness assessment measures an Officer’s Relative Strength, Explosive Power and Operator-specific endurance. 

There are five events: 

  • (1) Bodyweight Front Squat for Reps
  • (2) Bodyweight Bench Press for Reps
  • (3) Max Reps Strict Pull Ups
  • (4) Box Jumps in 60 Seconds for Reps (Women-20”, Men-24”)
  • (5) 300m Shuttle wearing IBA, Weapon and Duty Belt for Time

Warm Up:

3 Rounds

  • 8x Front Squat @ 45/65#
  • 8x Push ups
  • 8x Situps
  • Instep Stretch

Get on a scale and weight yourself. Record Bodyweight.

Training:
(1) Max Reps 75/100% Bodyweight Front Squats

Protocol:

  • 8x Reps Front Squat @ 40/50% (40% women, 50% men) Bodyweight, then ...
  • 4x Reps Front Squat @ 65/75% (65% women, 75% men) Bodyweight, Then
  • Max Reps Front Squat @ 75/100% (75% women, 100% men) Bodyweight

No time limit. Athlete can "rest" in the standing position, holding the barbell on his chest in the "rack" position. Once he racks or drops the barbell, the effort is over.

The athlete must lower the barbell until his thighs are at parallel or below. The top of the range of motion is standing with the hips locked out at full extension. Only full Range of Motion reps count.

The athlete may hold the barbell on his chest which his hands and arms in the "clean" position, or crossed in the "body building" front squat position. Clean position is preferred, but not required. 

         ***RECORD YOUR REPS FOR SCORE

(2) Max Reps 75/100% Bodyweight Bench Press

Protocol:

  • 8x Reps Bench Press @ 40/50% (40% women, 50% men) Bodyweight, Then
  • 4x Reps Bench Press @ 65/75% (65% women, 75% men) Bodyweight, Then
  • Max Reps Bench Press @ 75/100% (75% women, 100% men) Bodyweight 

No time limit. Athlete can "rest" in the up position, holding the barbell above his chest with elbows locked out. Once he racks the barbell, the effort is over.

The athlete must lower the barbell until it touches his/her chest.  The top of the range of motion is elbows locked out. Only full Range of Motion reps count.

         ***RECORD YOUR REPS FOR SCORE

(3) Max Reps Bodyweight Strict Pull Ups

Protocol:

  • No Time Limit.
  • These are dead hang and strict, chin above bar pull ups (palms facing forward, away from face). No kipping, no Bullshit.
  • The athlete can "rest" while hanging on the bar with both hands in the bottom position, but his/her feet cannot touch the ground or a bench.

         ***RECORD YOUR REPS FOR SCORE 

(4) Max Rep Box Jumps in 60 Seconds for Reps @ 20/24” box (20” for women)

Protocol:

  • Athlete must stand to full hip extension on top of box and step down each rep. No jumping down.

(5) 300m Shuttle wearing IBA (body armor), Weapon and Duty Belt for Time

Protocol:

  • Event must start within 10 minutes of finishing box Jumps.
  • Athlete must wear his or her IBA, weapon and duty belt. 

         *** RECORD YOUR FINISH TIME. SEE BELOW ON HOW TO SCORE

300m Shuttle  Finish Time               Points

70 Seconds +                                     0

68-69 Seconds                                   4

66-67 Seconds                                   8

64-65 Seconds                                   12

62-63 Seconds                                   16

60-61 Seconds                                   20

Less than 60 Seconds                        25

SCORING:

  • Bench Press reps x1
  • Front Squat reps x1
  • Strict Pull ups x1
  • Box Jumps x1
  • 300m Shuttle - Based on Finish Time - see above

Here's an example on how to score the test:

  1. Bench Press - 10 reps = 10 points
  2. Front Squat - 10 reps = 10 points
  3. Pull ups - 12 reps = 12 points
  4. Box Jumps - 25 reps = 25 points
  5. 300m Shuttle, 66.5 = 8 points
  6. TOTAL: 10+10+12+25+8 = 65 points

SCORING STANDARDS
The minimum passing score is 40; however, failure to get one rep on any event results in a disqualification.

For male athletes

- 60 is a respectable score

- 80 is a good score

- 100+ is a great score

For female athletes

- 50 is a respectable score

- 70 is a good score

- 90+ is a great score

****************
TUESDAY
SESSION 2

TOTAL REST

****************
WEDNESDAY
SESSION 3
Obj: Bench Press, Front Squat, Pull Ups, Sprints, 

Warm Up:
3 Rounds

Use your SESSION 1 assessment results to calculate the reps for today's session... 

Training:
(1) 10x Front Squat @ 40/50% bodyweight (women - 40% BW, men - 50% BW), then 5x Front Squat @ 65 75% bodyweight, then ... 

5 Rounds, every 90 seconds:

  • 30% Max Rep Front Squat @ bodyweight for men, 75% Bodyweight for women. 

So, if you completed 20x Front Squat reps in SESSION 1's assessment, 20 x .3 = 6. Set a repeating, countdown timer to 90 secconds. On "go" complete 6x reps - the faster you finish the more rest you get before the next round. 

(2) 10x Bench Press @ 40/50% bodyweight, then 5x bench press @ 65/75% bodyweight, then ...

5 Rounds, every 90 seconds:

  • 30% Max Rep Bench Press @ bodyweight for men, 75% Bodyweight for women. 

(3) 5 Rounds, every 90 seconds:

  • 30% Max Rep Pull Ups 

(4) 6 Rounds

(5) 2 Rounds

*************
THURSDAY
SESSION 4
Obj: Box Jumps, Low Back Fitness, Moderate Run

Warm Up:

3 Rounds

Use your SESSION 1 assessment results to calculate the reps for today's session... 

Training:

(1) 5 Rounds, every 90 seconds:

So, if you completed 40x Box Jumps reps in SESSION 1's assessment, 40 x .3 = 12. Set a repeating, countdown timer to 90 secconds. On "go" complete 12x reps - the faster you finish the more rest you get before the next round. 

(2) 3 Rounds

(3) Run 1 mile, moderate pace

Moderate = comfortable but not easy

(4) Foam roll legs, low back

FRIDAY

SESSION 5

Obj: Recovery Run

Training:

(1) Run 3 miles @ an easy pace.

"Easy" = you can speak in full sentences while moving. If you have a Heart rate monitor, run no faster than 180 minus your age. So, if you're 30 years old, run no faster than 150 beats per minute.

(2) 2 Rounds

Testimonials

This morning I completed the Monday LE Fitness assessment. I increased
Front Squat & Bench Press by 50%, Russian Twist by 70%, Box Jumps by 30%,
and decreased 15 seconds from the 300 m shuttle.  I will admit, I could
worthlessly (in terms of functionality) do kipping  pull ups all day long
and was admittedly disqualified because I could not do a strict pull up.  I
went ahead with your program and progressed using negatives. I was able to
accomplish TWO strict chin ups.  Strict chin ups have been a frustration of
mine for some time but your program made me work on them.  I will continue
to do so to run that "two" into the ground.  Thank you for offering this
free resource.  My partners on my next house clearing, search, or late
night home visit on the bad side of town will be grateful for it as well,
should I ever need to haul them or myself out of a bad situation. I have
done your operator sessions and am going to do your SSD Crossfit program.
I always come back to your work and respect the research and sweat you and
your lab rats put into what you do, all with a genuine focus on
functionality for our specific professions. - L

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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