This 6-week, 6 day/week training program is sport-specifically designed to improve scores on the US Secret Service Physical Fitness Assessment (USSS PFA).
- Maximum number of push-ups in one minute
- Maximum number of sit-ups in one minute
- Maximum number of chin-ups, no time limit
- Timed one and one-half mile (1.5 mile) run
Click HERE for more details on the USSS PFA, including specific exercise protocols and scoring. See pages 18-21.
This is Version 1 of the plan, designed in December 2022.
This plan follows 6-day per week, format. The Final (6th) week is an unload or “taper” week, with reduced volume to allow recovery before taking the USSS PFA.
You’ll take the complete USSS PFA three times completing this plan … at the beginning, in the middle, and at the end. Each time the program uses your most recent PFA scores for the follow-on progressions. In this way the program automatically “scales” the incoming, and improving fitness of each individual athlete and continues to push you as your fitness improves.
- Monday Weeks 1, 3, 6: USSS PFA
- Monday Weeks 2, 4, 6: Push-up / Sit-ups / Chin-up Progression
- Tuesday: 800m Repeats
- Wednesday: Push-up / Sit-ups / Chin-up Progression
- Thursday: 800m Repeats
- Friday: Push-up / Sit-ups / Chin-up Progression
- Saturday: 3-5 Mile moderate pace run
PUSH-UP / SIT-UP / CHIN-UP PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed at your most recent USSS PFA.
Athlete performs 35x Push-ups on USSS PFA No.1 (Session 1).
(1) 6 Rounds, every 75 sec.
- 30% of your Max Reps Push-Ups from SESSION 1
Which means …..
- – 30% of 35x Push-ups is 10.5 (.3 x 35 = 10.5). Round up to get 11.
- – Set a repeating countdown timer for 75 sec.
- – On Round 1, do 11x Push-ups as fast as possible, 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 11x push-ups with proper form, then rest for the remainder of the 75 second interval.
- – Repeat this through 6 Rounds.
The Sit-up and Chin-up progressions work in the exact same way.
1.5 MILE RUN TRAINING
This plan trains your 1.5 mile run fitness with two approaches:
(1) Speed Over Ground
You’ll run hard, fast or 800m interval repeats, two times/week. Your 800m interval pace will be prescribed for you based on your most recent 1.5 mile run time using the MTI Running Calculator.
(2) Aerobic Endurance
You’ll run an 3-5 miles once per week (Saturday) at a moderate pace.
- Stopwatch with a repeating countdown interval timer (smartphone app will work)
- Running area (track or other) with known 1.5 mile and 800m distances
- Pull up bar
- Foam Roller
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.
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 chin-ups unbroken. It it okay to break the prescribed reps into sets?
Yes for the sit ups and chin ups. Break as necessary to complete your reps with perfect form, 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 unless absolutely necessary. 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 PFA?
2-3 days total rest. Week 6 of the training plan tapers back the intensity and includes schedules rest days.
How far out from my PFA should I complete this plan?
Complete this training plan the six weeks (plus 2-3 days for rest) before your official PFA.
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. Also – don’t expect the same improvement the second time through.
How much improvement should I see?
10-40% 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?
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.