Description
This 6-week training program is sport-specifically designed to improve scores on the FBI Special Agent Physical Fitness Test:
- 1. Max Rep Sit-Ups in one minute. (Use the Official FBI Sit Up technique for all assessments and Sit Up progressions)
- 2. Timed 300-meter sprint
- 3. Max Rep Continuous Motion Push-Ups (no time limit, but you can’t stop to rest)
- 4. Timed 1.5 mile run
- 5. Max Rep Continuous Motion Pull Ups (no time limit, but you can’t stop to rest)
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://fbijobs.gov/sites/default/files/2022-03/how-to-apply.pdf
Here is a video of the PFT Protocol, Including Exercise Technique: https://www.youtube.com/watch?v=a1Ydgfbfmmo
This program is designed to be completed during the 6 weeks directly prior to you taking the official PFT. You’ll want to schedule two days total rest after finishing the plan, before taking your official PFT.
This is Version 6 of this training plan, updated September 2024
PROGRAM DESCRIPTION
The program will follow a basic 5-day per week, format.
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, and 3rd 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 and sit ups and 100m and 300m repeats.
Here is the Training Week:
- Monday Weeks 1, 3: AM: FBI SA PFT; PM: Push-up, Sit-Up and Pull Up Progressions, 100m & 300m Repeats
- Monday Weeks 2, 4, 6: Push-up, Sit-Up and Pull Up Progressions, 100m & 300m Repeats
- Tuesday: 800m Repeats
- Wednesday: Push-up, Sit-Up and Pull Up Progressions, 100m & 300m Repeats
- Thursday: 800m Repeats
- Friday: Push-up, Sit-Up and Pull Up Progressions, 100m & 300m Repeats
SAMPLE TRAINING
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 pull 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.
Pull Ups – if needed to complete all your reps, you can do negative pull ups.
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.
How much improvement should I see?
10-20% in overall score depending upon your incoming fitness. Fitter athletes will see less overall improvement. Less fit athletes will see greater overall improvement.
What if I have more questions?
Contact coach@mtntactical.com
Good Luck! – Rob Shaul
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 connection with this training program.