DEA PTT Training Program
- 6-weeks, 5 sessions per week
- Designed specifically to maximize scores for the DEA PTT
- Individually scaled to you based on your DEA PTT scores
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
This 6-week training program is sport-specifically designed to improve scores on the DEA PTT
- Maximum number of sit-ups in one minute
- Timed 300-meter sprint
- Maximum number of continuous push-ups (untimed)
- Timed one and one-half mile (1.5 mile) run
Updated May 2017
The program will follow a basic 5-day per week, format. The Final (6th) week is an unload or “taper” week, with reduced volume to allow recovery before taking the DEA PTT.
You’ll take the complete DEA PTT three times … at the beginning, in the middle, and at the end. Each time the program uses your most recent PTT scores for the follow-on progressions. In this way the program automatically “scales” the incoming, and improving fitness of each individual athlete. No matter your incoming fitness, this plan will push you.
The training sessions are designed to around an hour. The first, 3rd and 5th Mondays of the plan you will perform 2-a-days (two sessions per day). In the morning you’ll take the DEA PTT, and in the evening, you’ll complete sets of push ups and sit ups and then 100m sprint repeats.
- Monday Weeks 1, 3, 5: AM: PTT; PM: Push-ups, Situps, 100m Sprints
- Monday Weeks 2, 4, 6: Push-ups, Sit-ups, 100m Sprints
- Tuesday: 100m and 300m Repeats
- Wednesday: Push-Ups, Sit-Ups, Long Run @ Moderate Pace
- Thursday: 800m Repeats
- Friday: Push-Ups, Sit-Ups, 800m Repeats
PUSH UP AND SIT UP PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed at your most recent DEA PTT.
Athlete performs 50x Push-ups on DEA PTT No.1 (Session 1).
The PM part of Session 1 from the plan calls for:
(1) 6 Rounds, every 75 sec.
- 30% of your Max Reps Push-Ups from DEA PTT No. 1
Which means …..
- – 30% of 50x Push-ups is 15 (.3 x 50 = 15).
- – Set a repeating countdown timer for 75 sec.
- – On Round 1, do 15x Push-ups with continuous motion, then rest for the remaining time in the 75 sec. interval. The faster you finish, the more rest you get before beginning Round 2.
- – When Round 1’s 75 seconds is up, immediately begin Round 2 by completing 15x push-ups with continuous motion and proper form, then rest for the remainder of the 75 second interval.
- – Repeat this through 6 Rounds.
The Sit-up progression works in the exact same way.
RUN TRAINING AND RUN TABLES
The DEA PTT tests your running ability with a relatively short 300m sprint, and a longer 1.5 mile run for time.
This plan trains you for these events with two approaches:
(1) Speed Over Ground
You’ll run hard, fast 100m, 300m, or 800m repeats, four times/week.
(2) Aerobic Endurance
You’ll run an easy 2-4 miles once per week (Wednesday).
The program includes scaled paces for your runs. These paces are based on your most recent 1.5 mile run assessment results (again, Sessions 1, 11, and 21). In this way, the plan automatically “scales” to your current running ability, and is always pushing you to improve.
Use the latest assessment results with the MTI Running Calculator to determine paces for subsequent training sessions.
You’ll enter your most recent 1.5 mile assessment time to find the pace you must run for each distance in the plan.
- Stopwatch, preferably one which also has a repeating countdown timer. (Timex Ironman is best)
- Running area (track or other) with known 100m, 300m, 800m and 1 mile distances.
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.
What about Diet?
Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
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.
Can I see a sample of the programming?
Click the “Sample Training” tab above to see the entire Week 1 of programming.
More Questions? Email email@example.com
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• 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 mile distances.
Sample TrainingShow More
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We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
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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.
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→ 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.
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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.
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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.
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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.
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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.
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– Rob Shaul, Founder
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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.
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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.
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This is a common question. Read our answer HERE.
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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?
Athlete’s Subscription Package
This Plan is one of 200+ plans included in the Athlete’s Subscription.