FBI Special Agent PFT Training Program


  • 6-Week, 5 day/week training plan “sport-specifically” designed to improve FBI SA PFT Scores.
  • Plan is intensely focused on the PFT events: sprinting, running, push ups and sit ups.
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription.


This 6-week training program is sport-specifically designed to improve scores on the FBI Special Agent Physical Fitness Test:

  • 1. Maximum number of sit-ups in one minute
  • 2. Timed 300-meter sprint
  • 3. Maximum number of continuous push-ups (untimed)
  • 4. Timed one and one-half mile (1.5 mile) run

Before beginning this program, read and understand the FBI Special Agent PFT protocols. This will give you the best idea of how the test is administered: https://www.fbijobs.gov/sites/default/files/PFT_Guide.pdf

Here is a video of the Protocol: https://www.youtube.com/watch?v=qu9PZ6vYq3I

This program is designed to be completed during the 6 weeks directly prior to you taking the official PFT.

This is Version 4 of this training plan, updated March 2018

Plan Descprition
The training plan 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 FBI Special Agent PFT.

You’ll take the complete FBI SA PFT three times … at the beginning, in the middle, and at the end. Each time the program uses your most recent PFT 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 FBI SA PFT, and in the evening, you’ll complete sets of push ups, sit ups and based on your PFT results followed by a 2-4 mile run.



  • Monday Weeks 1, 3, 5: AM: APFT; PM: Push-ups, Situps, 2-4 Mile Run
  • Monday Weeks 2, 4, 6: Push-ups, Sit-ups, 2-4 Mile Run
  • Tuesday: 100m and 300m  Repeats
  • Wednesday: Push-Ups, Sit-Ups, Long Run
  • Thursday: 800m Repeats
  • Friday: Push-Ups, Sit-Ups, 800m Repeats



During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed at your most recent FBI SA PFT.

Athlete performs 50x Push-ups on FBI SA PFT 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 FBI SA PFT 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.

Push Up Form & Strategy
During testing, you are required get close enough to the ground so that you have a straight line from the center axis of the elbow to the center axis of the shoulder, and return to the top, elbows locked, position of the push up. Your entire body must move as a unit.  The only regulation on hand position is that the hands cannot be placed more than two hand widths outside of the shoulder blades. There is a little wiggle room for moving them, so don’t get used to picking up your hands, or moving into many different positions.

We emphasize doing each rep perfect from the start, because risking “no reps” will kill your score by wasting precious energy.

Strategy: FBI SA PFT push-ups are a continuous motion exercise.  Unlike most military tests, athletes are not allowed to rest in the up or down position.  Any resting will result in the termination of the test. Start with a brisk, but not frantic pace.

As you begin to fatigue and slow it is vital that you learn to continue your push-up movement until you reach true failure. Keep fighting!

Sit Up Form and Strategy
During testing, your fingers must be interlocked behind your head. The knees must be positioned at 90 degrees. A full sit up requires your shoulders to make full contact with the floor, and then return to the full upright (vertical) position. Your hips must also stay in contact with the floor at all times. Do all of your sit ups with this form. You will also have someone to hold your feet, so do your sit ups with feet held stationary and anchored during this program.

You cannot rest in any position during the 60 seconds. You must have constant movement.



The FBI SA PFT 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, 400m or 800m repeats, four times/week. The pace for your intervals will be scaled to your 1.5 mile assessment pace. 
  2. Aerobic Endurance – You’ll run an moderate paced 2-4 miles twice per week (Monday & 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 to determine paces for subsequent training sessions.



  • Stopwatch, preferably one which also has a repeating countdown timer. (Smartphone will work)
  • Running area (track or other) with known 100m, 300m, 800m and 1.5 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.

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.

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?
Click the “Sample Training” tab to see the entire first week of programming.


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 with an interval timer
- Running track or known 400m distance


Sample Training

Below is Week 1 from this Training Plan:

SESSION 1 (2-a-day)
AM Session: FBI SA PFT No. 1

Warm up:
4 Rounds
Run 100m
5x Push Ups
5x Sit Ups
Instep Stretch

Rest 5 Minutes before FBI SA PFT


(1) FBI SA PFT Test

• 1 Minute Max Sit-Ups

• 300m Sprint (timed)

• Max Push-Ups

• 1.5 Mile Run (timed)



PM Session: Push-Ups, Sit-Ups, Run

Warm Up:
3 Rounds
Run 100m
5x Push Ups
5x Sit Ups
Instep Stretch


(1) 6 Rounds
Push-Ups 30% of your Max Reps Scored on FBI SA PFT No. 1 Every 75 Seconds


You performed 50x Push-Ups on your FBI SA PFT No. 1
Number of Push-Up each Interval: 30% of 50 = 15

(2) 6 Rounds
Sit-Ups 30% of your Max Reps Scored on FBI SA PFT No. 1 Every 75 Seconds


You performed 46x Sit-Ups on your FBI SA PFT No.1
Number of Sit-Ups each Interval: 30% of 46 = 13.8 round to 14

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

(4) 3 Rounds
Pigeon Stretch
Lat + Pec Stretch



Obj: 100m and 300m Repeats

Warm up: 

4 Rounds

  • Run 100m

  • 5x Walking Lunges

  • 5x Burpees

  • Instep Stretch


(1) 4 Rounds

  • Sprint 100m, Max Effort

  • Rest 60 seconds between efforts

(2) 2 Rounds

  • Sprint 300m, Max Effort

  • Rest 5 Minutes between efforts

(2) 2 Rounds

  • Instep Stretch

  • Hip Flexor Stretch

  • Pigeon Stretch


Obj: Push Ups, Sit Ups, Long Run

Warm up:
4 Rounds
Run 100m
5x Push Ups
5x Sit Ups
Instep Stretch

(1) 6 Rounds
Push-Ups 30% of your Max Reps Scored on FBI SA PFT No. 1 Every 75 Seconds

(2) 6 Rounds
Sit-Ups 30% of your Max Reps Scored on FBI SA PFT No. 1 Every 75 Seconds

(3) 2.5 Mile Run @ Moderate pace

(4) 3 Rounds
Pigeon Stretch
Lat + Pec Stretch

To find your "moderate pace" for today’s run, use your 1.5 mile assessment time from SESSION 1’s FBI SA PFT and MTI Running Calculator


Obj: 400m Sprint Repeats

Warm up:
4 Rounds
Run 100m
5x Walking Lunges
5x Burpees
Instep Stretch


(1) 6 Rounds
400m Run @ designated FBI SA PFT No. 1 run time pace

Rest 3 Minutes

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

To find your interval time for today’s 400m repeats, use your 1.5 mile assessment time from SESSION 1’s FBI SA PFT and the MTI Running Calculator


Obj: Push Ups, Sit Ups, 800m Repeats

Warm up:
4 Rounds
Run 100m
5x Push Ups
5x Sit Ups
Instep Stretch


(1) 6 Rounds
Push-Ups 35% of your Max Reps Scored on FBI SA PFT No. 1 Every 75 Seconds

(2) 6 Rounds
Sit-Ups 35% of your Max Reps Scored on FBI SA PFT No. 1 Every 75 Seconds

(3) 3 Rounds
800m Run @designated FBI SA PFT No. 1 run time pace
Rest 4 minutes

(4) 3 Rounds
Pigeon Stretch
Lat + Pec Stretch


To find your interval times for today’s 800m repeats, use your 1.5 mile assessment time from SESSION 1’s FBI SA PFT No. 1 and the MTI Running Calculator
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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.

Email: rob@mtntactical.com


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.

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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.
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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 coach@mtntactical.com.

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?
Email rob@mtntactical.com



Just wanted to say I loved the training program.  After a few attempts at passing the PFT and failing for various reasons, I passed on my first attempt after completing the training program.



"Rob!!! I went from an 18 on my FBI PFT self test to a 26 on my official test day! I went from 43 sit-ups to 49, and out of nowhere got a perfect 10 on my 300 sprint clocking in at 40 seconds!  I followed the program to T, and while I had my moments I completely trusted the program and it paid off. Thank you thank you!!!"



"I bought your 6 week program for the FBI PFT and let me just say thank you! I have made some really awesome gains the last few weeks! It hasn't been easy, most days I was cussing your work out plan under my breath!!"
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