Plan Focus: FBI Special Agent PFT Training Plan

By Rob Shaul


We just completed our third update to the FBI SA PFT Training Plan.

Like all of our tactical athlete training plans, the FBI SA PFT Plan is “sport-specifically” designed to prepare FBI candidates and current agents for this assessments.

Our PFT programming methodology is unique in its directness, focus, and methodology. Athletes completing this plan will take the FBI SA PFT three times – at the beginning, in the middle and at the end.

The results of each assessment are used for the follow-on training sessions and progressions. In this way, the plan automatically “scales” to the individual athlete’s incoming fitness, and then continues to push the athlete as his/her fitness improves while working through the plan.

This latest version, updated February 2018, greatly simplifies and further focuses the programming. This is Version 4 of the program.

The FBI SA PFT assesses sprinting ability, push ups, sit ups and a 1.5 mile run. In this plan you’ll sprint, run and do push ups and sit ups … again and again. It sole focus is on improving your PFT Scores.



Weekly Schedule

  • Monday Weeks 1, 3, 5: AM: APFT; PM: Push-ups, Situps, 2-4 mile moderate paced run
  • Monday Weeks 2, 4, 6: Push-ups, Sit-ups, 2-4 mile moderate paced run
  • Tuesday: 400m Repeats
  • Wednesday: Push-Ups, Sit-Ups,2-4 mile moderate paced run
  • Thursday: 400m Repeats
  • Friday: Push-Ups, Sit-Ups, 800m Repeats

Don’t be fooled by the plans focus and simplicity. That’s its strength.


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 1.5-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.

How much rest should I take between finishing this program and taking the official PFT?
2-3 days total rest. Week 6 of the training plan tapers back the intensity.

How far out from my PFT should I complete this plan? 
Complete this training plan the six weeks (plus 2-3 days for rest) before your official PFT.

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.

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 HERE, then go to the “Sample Training” tab to see the entire first week of programming.


More Questions? Email

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