Diplomatic Security Special Agent PRT Training Plan

$39.00

  • 6-week 6 day/week training plan to improve scores on the Diplomatic Security Special Agent PRT
  • Assessment-based, specific progressions based on your most recent assessment results. In this way, the plan automatically “scales” to your incoming fitness, and continues to push you as your fitness improves.
  • The plan includes a 1-week taper, and is designed to be completed the 6 weeks directly before taking the DS SA PFT
  • This training plan is one of the 250+ plans included with an Athlete’s Subscription

Description

This 6-week, 6 day/week training program is sport-specifically designed to improve scores on the Diplomatic Security Special Agent PRT

  1. Maximum number of push-ups in two minutes
  2. Maximum number of sit-ups in two minutes
  3. Timed one and one-half mile (1.5 mile) run

Click HERE for more details on the DS SA PRT, including specific exercise protocols.

This is Version 1 of this plan, designed in December 2022

DESCRIPTION

This plan follows 6-day per week, format. The Final (6th) week is an unload or “taper” week, with reduced volume to allow recovery before taking the DS SA PFT.

You’ll take the complete DS SA PFT three times completing this plan … at the beginning, in the middle, and at the end. Each time the program uses your most recent PRT scores for the follow-on progressions. In this way the program automatically “scales” the incoming, and improving fitness of each individual athlete and continues to push you as your fitness improves. 

 

WEEKLY SCHEDULE

  • Monday Weeks 1, 3, 6: DS SA PFT
  • Monday Weeks 2, 4, 6: Push-up / Sit-ups Progression,  Easy Run
  • Tuesday: 800m Repeats
  • Wednesday: Push-up / Sit-ups Progression, Moderate Run
  • Thursday: 800m Repeats
  • Friday: Push-up / Sit-ups Progression,  Easy Run 
  • Saturday: 3-5 Mile moderate pace run

PUSH-UP / SIT-UP / CHIN-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 DS SA PRT.

Example:
Athlete performs 35x Push-ups on DS SA PRT No.1 (Session 1).

(1) 6 Rounds, every 90 sec.

  • 30% of your Max Reps Push-Ups from SESSION 1

Which means …..

  • – 30% of 35x Push-ups is 10.5 (.3 x 35 = 10.5). Round up to get 11.
  • – Set a repeating countdown timer for 90 sec.
  • – On Round 1, do 11x Push-ups as fast as possible, then rest for the remaining time in the 90 sec. interval. The faster you finish, the more rest you get before beginning Round 2.
  • – When Round 1’s 90 seconds is up, immediately begin Round 2 by completing 11x push-ups with proper form, then rest for the remainder of the 90 second interval.
  • – Repeat this through 6 Rounds.

The Sit-up progression works in the exact same way.

1.5 MILE RUN TRAINING

This plan trains your 1.5 mile run fitness with two approaches:

(1) Speed Over Ground
You’ll run hard, fast or 800m interval repeats, two times/week. Your 800m interval pace will be prescribed for you based on your most recent 1.5 mile run time using the MTI Running Calculator. 

(2) Aerobic Endurance
You’ll run an 1-1.5 miles every Monday, Wednesday and Friday, and 3-5 miles on Saturdays. Runs will be either easy or moderate pace. 

REQUIRED EQUIPMENT

  • Stopwatch with a repeating countdown interval timer (smartphone app will work)
  • Running area (track or other) with known 1.5 mile and 800m distances
  • Foam Roller

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, push-ups or chin-ups unbroken. It it okay to break the prescribed reps into sets?
Yes for the sit ups and chin ups. Break as necessary to complete your reps with perfect form, 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 unless absolutely necessary. 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 PFA?
2-3 days total rest. Week 6 of the training plan tapers back the intensity and includes schedules rest days.

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

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. Also – don’t expect the same improvement the second time through. 

How much improvement should I see?
10-40% 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 the “Sample Training” tab to see the entire first week of programming.

How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

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 conn

Required Equipment


  • Stopwatch with a repeating countdown interval timer (smartphone app will work)

  • Running area (track or other) with known 1.5 mile and 800m distances

  • Foam Roller

Sample Training

 

Below is the First Week from this Training Plan:


MONDAY
SESSION 1
Obj: DS SA PRT No. 1


Warm up:


4 Rounds
10x Squats
5x Push Ups
5x Sit Ups
Run 50m
Instep Stretch
Lat + Pec Stretch


Training: 


(1) 2 Minute Max Rep Push Ups


** Rest 5 Minutes


(2) 2 Minute Max Rep Sit Ups


*** Rest 10 Minutes


(3) 1.5 Mile Run for Time


RECORD RESULTS


Comments: DS Cadre are very exacting on push up and sit up form. For proper form and exercise protocols, click HERE to see the official Diplomatic Security SA PRT video including push up and sit up form standards. For today's assessment and all the following progressions and test, complete the push ups, sit ups and chin ups and pull ups to DS PRT standards. No shortcuts!


******************************


 

TUESDAY
SESSION 2
Obj: Run Intervals


Warm up:


4 Rounds
10x Squats
5x Push Ups
Run 50m
Instep Stretch
Lat + Pec Stretch


Training:


(1) 3 Rounds
Run 800m at your "800m pace" using your SESSION 1, 1.5-mile Run Assessment time and the MTI Run Calculator.
Rest 5 minutes between efforts


(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch


******************************


 

WEDNESDAY
SESSION 3
Obj: Push Up / Sit Up Progression, Moderate Pace Run


Warm up:


4 Rounds
10x Squats
5x Push Ups
5x Sit Ups
Instep Stretch
Lat + Pec Stretch


Use your SESSION 1 assessment results to calculate today's reps.


Training:


(1) 6 Rounds, every 90 seconds
30% of your Max Rep Push Ups from SESSION 1


So, if you scored 35x Push Ups on Session 1, 35 x .3 = 10.5 or 11 (round up). Set a repeating countdown timer to 90 seconds. On "Go" complete 11x push ups as fast as possible. The faster you finish the more rest you get before the next round begins. 


(2) 6 Rounds, every 90 seconds
30% of your Max Rep Sit Ups Ups from SESSION 1


(3) Run 1.5 Miles, Moderate Pace
"Moderate" = comfortable but not easy


(4) 2 Rounds
Lat + Pec Stretch
Foam Roll Legs, Low and Upper Back


******************************


 

THURSDAY
SESSION 4
Obj: Run Intervals


Warm up:


4 Rounds
10x Squats
5x Push Ups
Run 50m
Instep Stretch
Lat + Pec Stretch


Training:


(1) 3 Rounds
Run 800m at your "800m pace" using your SESSION 1, 1.5-mile Run Assessment time and the MTI Run Calculator.
Rest 5 minutes between efforts


(2) 2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch


******************************


 

FRIDAY
SESSION 5
Obj: Push Up / Sit Up Progression, Easy Pace Run


Warm up:


4 Rounds
10x Squats
5x Push Ups
5x Sit Ups
Instep Stretch
Lat + Pec Stretch


Use your SESSION 1 assessment results to calculate today's reps.


Training:


(1) 6 Rounds, every 90 seconds
35% of your Max Rep Push Ups from SESSION 1


So, if you scored 35x Push Ups on Session 1, 35 x .35 = 12.25 or 13 (round up). Set a repeating countdown timer to 90 seconds. On "Go" complete 13x push ups as fast as possible. The faster you finish the more rest you get before the next round begins. 


(2) 6 Rounds, every 90 seconds
35% of your Max Rep Sit Ups Ups from SESSION 1


(3) Run 1.5 Miles, Easy Pace
"Easy" = you can speak in full sentences while moving.


(4) 2 Rounds
Lat + Pec Stretch
Foam Roll Legs, Low and Upper Back


******************************

 

SATURDAY
SESSION 6
Obj: Moderate Pace Run


Warm Up:


4 Rounds
10x Squats
Run 50m
Instep Stretch


Training: 


(1) Run 3 Miles, Moderate Pace


"Moderate" = comfortable but not easy


(2) Foam Roll Legs, Low Back


(2) 2 Rounds
Hip Flexor Stretch
Instep 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.

 

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Fitness is just one area of our work.

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– Rob Shaul, Founder

 


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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.

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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.

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Questions?
Email: rob@mtntactical.com

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Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

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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.

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This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
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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?
Email rob@mtntactical.com

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