This intense, 5 week, 5 day/week training plan is specifically designed to prepare athletes for the Homeland Security Investigators (HSI) Pre-Employment Physical Fitness Test.
This is Version 1 of the plan, built August, 2022
This plan is purpose-built to prepare you for the specific fitness demands of the HSI PFT: Below are the minimum scores required for the HSI Website:
The PFT-P consists of four tests administered in the following sequence:
- 32 sit-ups in 1 minute or less
- 220-yard sprint in 47.73 seconds or less
- 22 push-ups in 1 minute or less
- 1.5 mile run in 14 minutes 25 seconds or less
The applicant must pass all four (4) fitness tests in sequence as listed above with proper form and no more than a 5-minute rest between tests and in the prescribed amount of time.
Weeks 1, 3 and 5 in the plan are Assessment weeks. Below is the Training Schedule for the non-assessment weeks 2 and 4:
Monday: Sit-Ups, Push-Ups, Sprints
Tuesday: 800m Repeats
Wednesday: Sit-Ups, Push-Ups, Sprints
Thursday: 800m Repeats
Friday: Sit-Ups, Push-Ups, Sprints
This is a limited equipment training plan. Below is the required equipment.
- Stopwatch with Repeating Countdown Timer (smartphone app will work)
- Running Track or known distances for 220-yards, 1.5 miles and 800m.
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
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 the 800m Runs?
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 lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What about nutrition?
Here are our nutritional recommendations:
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.