Above: Lab Rats completed events 1-5. Disregard the seated Russian twist event … we’ve since eliminated it from the assessment.
This intense 4-week, 5-day/week training cycle deploys MTI’s LE Patrol/Detective Fitness Assessment and four weeks of professed, focused, follow-on training to improve your performance on this assessment. This ttraining cycle concurrently trains strength, work capacity, endurance and chassis integrity. This cycle has a slight strength and work capacity emphasis.
MTI’s LE Patrol/Detective Fitness Assessment measures an Officer’s Relative Strength, Explosive Power and Officer-specific endurance.
There are five events:
(1) Bodyweight Front Squat for Reps
(2) Bodyweight Bench Press for Reps
(3) Max Reps Strict Pull Ups
(4) Box Jumps in 60 Seconds for Reps (Women-20”, Men-24”)
(5) 300m Shuttle wearing IBA, Weapon and Duty Belt for Time
- 8x Front Squat @ 45/65#
- 8x Push ups
- 8x Situps
- Instep Stretch
Get on a scale and weight yourself. Record Bodyweight.
(1) Max Reps 75/100% Bodyweight Front Squats
- 8x Reps Front Squat @ 40/50% (40% women, 50% men) Bodyweight, then …
- 4x Reps Front Squat @ 65/75% (65% women, 75% men) Bodyweight, Then
- Max Reps Front Squat @ 75/100% (75% women, 100% men) Bodyweight
No time limit. Athlete can “rest” in the standing position, holding the barbell on his chest in the “rack” position. Once he racks or drops the barbell, the effort is over.
The athlete must lower the barbell until his thighs are at parallel or below. The top of the range of motion is standing with the hips locked out at full extension. Only full Range of Motion reps count.
The athlete may hold the barbell on his chest which his hands and arms in the “clean” position, or crossed in the “body building” front squat position. Clean position is preferred, but not required.
***RECORD YOUR REPS FOR SCORE
(2) Max Reps 75/100% Bodyweight Bench Press
- 8x Reps Bench Press @ 40/50% (40% women, 50% men) Bodyweight, Then
- 4x Reps Bench Press @ 65/75% (65% women, 75% men) Bodyweight, Then
- Max Reps Bench Press @ 75/100% (75% women, 100% men) Bodyweight
No time limit. Athlete can “rest” in the up position, holding the barbell above his chest with elbows locked out. Once he racks the barbell, the effort is over.
The athlete must lower the barbell until it touches his/her chest. The top of the range of motion is elbows locked out. Only full Range of Motion reps count.
***RECORD YOUR REPS FOR SCORE
(3) Max Reps Bodyweight Strict Pull Ups
- No Time Limit.
- These are dead hang and strict, chin above bar pull ups (palms facing forward, away from face). No kipping, no Bullshit.
- The athlete can “rest” while hanging on the bar with both hands in the bottom position, but his/her feet cannot touch the ground or a bench.
***RECORD YOUR REPS FOR SCORE
(4) Max Rep Box Jumps in 60 Seconds for Reps @ 20/24” box (20” for women)
- Athlete must stand to full hip extension on top of box and step down each rep. No jumping down.
(5) 300m Shuttle wearing IBA (body armor), Weapon and Duty Belt for Time
- Event must start within 10 minutes of finishing box Jumps.
- Athlete must wear his or her IBA, weapon and duty belt.
*** RECORD YOUR FINISH TIME. SEE BELOW ON HOW TO SCORE
300m Shuttle Finish Time Points
70 Seconds + 0
68-69 Seconds 4
66-67 Seconds 8
64-65 Seconds 12
62-63 Seconds 16
60-61 Seconds 20
Less than 60 Seconds 25
- Bench Press reps x1
- Front Squat reps x1
- Strict Pull ups x1
- Box Jumps x1
- 300m Shuttle – Based on Finish Time – see above
Here’s an example on how to score the test:
- Bench Press – 10 reps = 10 points
- Front Squat – 10 reps = 10 points
- Pull ups – 12 reps = 12 points
- Box Jumps – 25 reps = 25 points
- 300m Shuttle, 66.5 = 8 points
- TOTAL: 10+10+12+25+8 = 65 points
Minimum passing score is 40, however, failure to get one rep on any event results in a disqualification.
For male athletes
– 60 is a respectable score
– 80 is a good score
– 100+ is a great score
For female athletes
– 50 is a respectable score
– 70 is a good score
– 90+ is a great score
PLAN TRAINING SCHEDULE
- Mon: Patrol/Detective Fitness Assessment or Front Squat, Bench Press, Pull Up and Shuttle Sprint progression
- Tues: Box Jump progression, low back fitness, short moderate-pace run
- Wed: 3-Mile Recovery Run
- Thu: Front Squat, Bench Press, Pull Up and Shuttle Sprint progression
- Fri: Box Jump progression, low back fitness, short moderate-pace run
- Rack, bench, barbell and weight for Bench Press and Front Squats
- Pull up bar for pull ups
- Scale to weigh for bodyweight
- 20” Box for Women, 24” Box for Men
- 2 Cones and 25m flat, open area for shuttle sprint
- IBA and Duty Belt
- Stop watch
How long will sessions last?
These training sessions are specifically designed to be completed in 45-60 minutes. Work briskly, but not frantically, through the sessions.
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.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for kettlebell snatches @ 12/16kg, the first load – 12kg – is for women, and the second load – 16kg – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
What if I have more questions?
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.