By Rob Shaul
The Federal Law Enforcement Training Center (FLETC) Physical Efficiency Battery (PEB) is a one-day fitness assessment for Law Enforcement Officers beginning training in any FLETC course or training academy.
The PEB is an interesting mix of events, different than many of the tactical athlete fitness assessments we’ve seen and programmed for over the years. Here are the events:
- Body Composition Caliper Test (Ungraded Event)
- Sit and Reach Flexibility Test
- Bench Press One Rep Max (1RM)
- Illinois Agility Drill
- 1.5 Mile Run
This is an old assessment, from what we can learn, and is unique in 4 ways:
(1) No push ups, sit ups or pull ups
(2) Includes a 1RM strength assessment – the bench press
(3) Includes an agility drill
(4) Includes a graded flexibility test
While I don’t feel the PEB is an adequate assessment of tactical fitness for LE, the unique events did present an interesting programming puzzle for us to solve with this training plan. Here is we tackled each event in this plan:
Sit & Reach
We address this graded event two ways – practice the actual event 2-3x/week, and with our Toe Touch Complex exercise, which trains hamstring flexibility.
Bench Press 1RM
We deploy an assessment and use our proven percentage-based Rat 6 progression. Athletes are assessed 3x during this plan – beginning, middle, and end. Progressions are reset after the mid-cycle progression to account for the athlete’s increase in fitness from the initial weeks of training.
Illinois Drill
Similar to the Sit & Reach, we tackle training for this classic agility drill 2 ways: (1) Practice the drill – 2-3x/week and with 10-meter shuttle repeats to train drill-specific movement, strength, and work capacity. The plan also includes our Quadzilla Complex which will help train overall leg strength and the eccentric leg strength needed for the direction changes in this drill.
1.5 Mile Run
We deploy our proven Speed over Ground progression to get candidates faster for this specific event. Initial, mid-cycle and end cycle 1.5 mile run assessments are taken and we use athlete-specific pacing and 400m and 800m repeats to train
The PEB is graded dependent on Gender and Age. CLICK HERE to view the PEB Score Chart.
MTI’s FLETC PEB Training Plan is a 6 week/5 day per week training plan which is sport-specifically designed to maximise performance for this specific assessment. The plan deploys a full
PEB assessment at the beginning, middle and end of the cycle. Event progressions are based on these assessment results and in this way the plan automatically “scales” to the incoming fitness of the athlete. Everyone, fit or unfit, will be pushed by this plan.
Week 6 of the plan is an unload week. You’ll want to complete the plan the 6 weeks directly before your FLETC course start date.
WEEKLY SCHEDULE
Monday: FLETC PEB Assessment or progressions
• Tuesday: Upper/Lower Body Strength, Agility
• Wednesday: Run Improvement
• Thursday: Upper/Lower Body Strength, Agility
• Friday: Run Improvement
REQUIRED EQUIPMENT
• 1.5 Mile Run Course
• Stopwatch/Wristwatch
• 2x 15/25# Dumbbells
• Pull Up Bar
• Ruler/Yardstick for Sit and Reach
• 8x Cones or markers for Illinois Agility Drill
• Bench Press, Barbell, Plates for Bench Assessment/Progressions
• Foam Roller
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.
What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.
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?
Click the “Sample Training” tab HERE to see the entire first week of programming. You are encouraged to do it before purchasing.
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.
Why are there two numbers next to an exercise?
If the two numbers are before the lift, it’s the number of reps female and male athletes will do. Female rep numbers come first:
For example:
3/5x Pull Ups means female athletes do 3x Pull Ups and males do 5x.
If the two numbers come after the lift, it’s the loading female and male athletes will use:
For example:
Bench Press (75/95#) – means that females will lift a barbell loaded at 75# and males will lift a barbell loaded at 95#. “#” symbolizes “pounds.”
If the session calls for 8x walking lunges, does that mean 8x walking lunges total or 8x each leg?
8x each leg, 16x total.
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.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What if I have more questions?
Email coach@mtntactical.com
Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY