This 6-Week, 5 day/week training program is sport-specifically designed to prepare athletes for the 3-Event, Diplomatic Security Special Agent PRT:
- (1) Max Rep Push Ups in 2 Minutes
- (2) Max Rep Sit Ups in 2 Minutes
- (3) 1.5 Mile Run for Time
This training plan deploys multiple assessments and uses assessment performance for the follow-on progressions. In this way the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
Complete this training plan the 6 weeks directly before your official PRT. Week 6 in the plan is an unload/taper week.
This is Version 1 of the plan, designed in June 2021.
Push Up, Sit Up Work
This training plan deploy’s MTI”s Bodyweight Density Progression to train your push up and sit up fitness. This progression is assessment-based and interval-driven, and has proven very effective over the past 15 years to train bodyweight strength.
Speed Over Ground Work
This training plan deploys threshold 800m repeats and longer, moderate-pace run distances to train your running fitness.
The interval pace for your 800m repeats will be based on your most recent 1.5 mile run assessment time.
- You’ll complete threshold-paced 800m running repeats, 2x/week
- You’ll complete moderate-paced 2-5 run efforts, 2x/week
WEEKLY SCHEDULE (Non Assessment Weeks)
- Mon: Push Ups, Sit Ups, Moderate Pace Run
- Tue: 800m Repeats
- Wed: Push Ups, Sit Ups
- Thu: 800m Repeats
- Fri: Push Ups, Sit Ups, Moderate Pace Run
- Sat: Rest or light recreation
- Sun: Rest or light recreation
What is the Required Equipment?
- Stop Watch with repeat countdown interval timer (smart phone will work)
- Track or flat course for run assessment and intervals
- Foam Roller
How Long do the Sessions Last?
40-90 minutes depending upon your running pace.
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. The programming is progressive – it builds upon itself. Don’t skip ahead.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
What does “4/8x Push Ups” mean?
Women do 4x Push Ups, men do 8x Push Ups
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
How do I record my assessment Results?
Notebook and pencil.
More Questions? Email firstname.lastname@example.org
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.