Border Patrol Academy Training Plan


• 7 week, 5 day/week training plan
• Designed specifically for those preparing for the Border Patrol Academy.
• Includes focused training for the Border Patrol PFT
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription


This 7-Week Training plan is designed to prepare you for the Border Patrol Physical Fitness Test and build a solid level of “Base Fitness” for those preparing to enter the Border Patrol Academy.

This plan varies from our normal LE Athlete fitness attributes, as you are training specifically to meet and exceed the demands of the academy. Complete the plan in the seven weeks directly before your Academy start date… it includes a “de-load” week so that you are well recovered before checking in to the Academy.

Once you have graduated, we recommend you move on to our daily LE Athlete programming for job specific physical training.

The plan will train the following attributes:

  • Border Patrol Physical Fitness Test II – 220 yd sprint, max sit ups in 1 minute, max push ups in 1 minute, and a 1.5-mile run.
  • Lower and Total Body Strength – Trained 1x/week to develop durability and maximal strength in the recruit
  • Work Capacity – Repeat sprint efforts and a short bodyweight work capacity effort
  • Endurance – Work up to 5 Miles to develop aerobic endurance
  • Chassis Integrity – Functional, transferable core/midsection strength and strength endurance for mission performance and overall durability.
  • TAC SEPA – Tactical Speed, Explosive Power and Agility development for obstacle courses and confidence course

This is what your training week will look like:

  • Monday: Border Patrol Physical Fitness Test Prep
  • Tuesday: Strength, Chassis Integrity
  • Wednesday: Aerobic Endurance
  • Thursday: Border Patrol Physical Fitness Test Prep
  • Friday: TAC SEPA, Work Capacity, Chassis Integrity

Required Equipment: 

  • Fully Equipped Functional Fitness Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes, 25# weight vest, and sandbags (40/60#)

Common Questions:

How long are the training sessions?
50-60 minutes.

What if I miss a session?
Start again where you left off. Don’t skip ahead.

I don’t work a 5 on, 2 off schedule. How should I train?
Do your best to train 5 days every 7 day period.  You may have to train on an off-duty day and rest on a duty day.

I work 10-12 hour shifts. When should I train?
Before your work day begins. This is the only time you can count on.

How do I know if I’m fit enough to start this plan?
Under the “Sample Training” tab, you’ll find Week 1 of this training plan. Complete this week of training. If you survive, you’re ready for the rest of the program.

But I’ve never lifted weights before….
Time you started! The weight lifting exercises in this training plan are not complicated or super unique. On our Exercise page, you’ll find videos and explanations of unfamiliar exercises … start there and also search youtube and other resources for exercise tips. Be resourceful. For the barbell-strength exercises, start light and be smart. Keep at it – you’ll get stronger. There’s no hurry.

What does 2/4x Pull Ups mean?
2x for female athletes, 4x for men.

What does 15/25# mean?
Female athletes use 15#, male athletes use 25#.

Unfamiliar exercises?
Click HERE.

I’m overweight. What about diet/nutrition?
Click HERE for our nutritional guidelines?

Some exercises call for kettle bells and some for dumbbells. What if I just have dumbbells?
Every exercise that calls for kettlebells can be completed with dumbbells, and vice versa. You may have to convert the loading, so if the plan calls for kettlebell swings at 16kg, and you only have dumbbells, use a 35# dumbbell. Be resourceful.

This plan was built August 2017


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 Weight Room including barbells, racks, bumper plates, dumbbells, plyo boxes, 25# weight vest, and sandbags (40/60#)


Sample Training

Below is the entire first week from this training plan:

Obj: Border Patrol Physical Fitness Test


3 Rounds
8x Push-ups
8x Air Squats
8x Sit-ups
Instep Stretch


(1) 220 yd Sprint for time.


(2) Max reps Push-ups in 60 sec.


(3) Max reps Sit-ups in 60 sec.


(4) Run 1.5 miles for time.



Focus: Strength, Chassis Integrity


4 Rounds
5x Push-ups
10x Air Squats
5x Horizontal Pull-ups
10x Sit-ups
Instep Stretch


(1) 8 Rounds
5x Bench Press
Lat/Pec Stretch

Use the below chart for loading ….

Round Reps      %1RM

1            5              50

2            5              60

3            5              70

4-8         5              80

(2) 6 Rounds
5x Back Squat - increase load until 5x is hard, but doable.
3/5x Pull Ups
3rd World Stretch

(3) 12 Minute Grind
5x Cauldron @10/25#
5x Kneeling Slasher @ 16/20kg
3x Sandbag Getup and Run @ 40/60# (alternate shoulders each round)

(3) 3 Rounds
Lat/Pec Stretch
Hip Flexor + Pigeon Stretch
Foam Roll Legs


Focus: Endurance

(1) 3 Mile Run at a “Moderate” pace. Moderate = comfortable but not easy.


Obj: Border Patrol Physical Fitness Test

4 Rounds
Run 100m - easy to moderate pace as you warm up.
5x Lunges
10x Push-ups
10x Sit-ups
Instep Stretch


(1) 6 Rounds, every 75 sec.
Push-Ups 30% of your Max Reps Scored on SESSION 1 PFT

(2)  6 Rounds, every 75 sec.
Sit-Ups 30% of your Max Reps Scored on SESSION 1 PFT

(Example: If you completed 50 Push Ups on your SESSION 1 PFT, you will use that score to find your reps per round.
50 x .3 = 15 push ups per round. After completing 15 push ups, use the remaining time as your rest)

(3) Run 220 yd. for time.
Rest 5 min.

(4) 3 Rounds
Sprint 100m @ 100% effort.
Rest 60 sec.

Rest 5 min.

(5) 3 Rounds
800m Run @ Interval Pace using the MTI Running Calculator and your SESSION 1 1.5-mile run assessment time
Rest 3 Min

CLICK HERE for Running Calculator


Obj: TAC SEPA, Work Capacity, Chassis Integrity

Use SESSION 1 results.


4 Rounds
5x Push-ups
10x Air Squats
5x Horizontal Pull-ups
10x Sit-ups
Instep Stretch


(1) 4 Rounds TAC SEPA - 75m Shuttle (unloaded)

Rest 1-2 Minutes between efforts

(2) 4 Rounds TAC SEPA - 75m Shuttle wearing 25# Weight Vest

Rest 1-2 Minutes between efforts

(3) 4 Rounds
30% max reps Push-ups
30% max reps Sit-ups
3x Quadzilla Complex @ 15/25#
60 sec rest

(4) 10 Minute Grind
15/15 Standing Founder
15/15 Kneeling Founder
8x Good Mornings @ 45#

(3) 3 Rounds
3rd World Stretch
Lat/Pec Stretch
Pigeon Stretch

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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.



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?

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

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?


The Border Patrol Academy plan has been great! I've made tremendous progress.

When I began the program:

  • Push Ups: 25

  • Sit Ups: 36

  • 1.5 mile run 12:12

  • I also added Pull Ups following the same loading percentages as the Push Ups and Sit Ups: 6

Finishing the program

  • Push Ups: 46

  • Sit Ups: 52

  • 1.5 mile run  10:06

  • Pull ups: 10

In addition to the great improvement on the numbers here, I feel stronger and more durable! Incredible work Rob, I really appreciate the time and effort you put into designing these programs!
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