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.