This intense, 7 week, 6 day/week training plan is specifically designed to prepare athletes for the FBI Academy. The plan includes a 1-week taper, and is designed to be completed the 7 weeks directly prior to your Academy start week.
This is Version 1 of the plan, Built October 2020
This plan is purpose-built to prepare you for the specific fitness demands you’ll face at the FBI Academy including focused training for the FBI SA PFT, intense work capacity efforts, and running. The plan includes:
- Testing and progressive training for the FBI SA PFT PFT
- Multi-Modal Work Capacity Smokers
- Focused strength and chassis integrity work for durability
- Upper Body strength endurance and grip work to prepare for combatives
- Loaded movement (weight vest or backpack) to prepare for long days in vest/kit.
Weeks 1, 4, and 7 in the plan are Test weeks. Below is the Training Schedule
- Monday: FBI SA PFT or PFT Work
- Tuesday: Strength, Work Capacity, Chassis Integrity
- Wednesday: PFT Work
- Thursday: Strength, Work Capacity, Chassis Integrity
- Friday: PFT Work
- Saturday: 5-8 Mile Run at a Moderate Pace
This is a limited equipment training plan. Below is the required equipment.
- 40# Sandbag (women) or 60# Sandbag (men)
- Repeating countdown Interval Timer (smartphone will work)
- 15# Weight Vest or 15# Backpack
- Pull Up Bar
- Foam Roller
- Track or flat running area with known 1.5 mile, 800m, 300m, and 100m distances
What if I have less then 7 weeks before I start the Academy?
Still start at the beginning of this training plan anyway. Don’t skip ahead.
What if I have more than 7 weeks before the Academy?
Email email@example.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 Academy. 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 runs or Prone to Sprint Shuttles?
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.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
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: 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.