US Secret Service PFE Training Plan
$49.00
- 6-week plan, 5 days/week
- Laser focused to maximize your performance on PFE events: push ups, sit ups, chin ups and 1.5-mile Run.
- Plan is individually scaled so it can be reused before every PFE and always meet your fitness level.
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
- Description
- Required Equipment
- Sample Training
- Why MTI?
- Our Stuff Works. Guaranteed.
- Common Questions
Description
The following 6-week training plan is designed to train specifically for the US Secret Service Physical Fitness Evaluation (PFE). This training program deploys the PFE on the Monday of Weeks 1, 3 and 6, and uses your latest APFT event results (push up, sit up, chin up, run) for the follow-on progressions. In this way the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.
WEEKLY SCHEDULE
- Monday: Weeks 1, 3, 5: AM: PFE; PM: Push-ups, Situps; Weeks 2, 4, 6: Push-ups, Sit-ups, Run Intervals (800m)
- Tuesday: Run Intervals (800m)
- Wednesday: Push-Ups, Sit-Ups, Chin Ups
- Thursday: Run Intervals (800m)
- Friday: Push-Ups, Sit-Ups, Easy Distance Run (-4 miles)
This is Version 1 of this training plan, created October 2018.
CALISTHENICS PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your most recent PFE in the program.
Example:
Athlete performs 50x Push-ups on PFE 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 PFE No. 1
Which means …..
30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.
When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting though 15x push-ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 15 reps. Repeat this through 6 Rounds.
The Sit-up and Chin Up progression work in the exact same way.
Note: Many athletes have trouble making the final 1-2 rounds of the push up progression within the interval. If you reach failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.
RUNNING INTERVALS
The program uses the MTI Running Calculator for your runs. These paces are based on your most recent PFE 1.5 mile run time. Always use the latest assessment results to determine paces for subsequent training sessions.
We use interval training for the 1.5-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 800m intervals with a rest between efforts.
The pace for these intervals is faster than your assessment pace – you’ll be pushed. Can’t make the prescribed pace? Try harder. If that doesn’t work – run each as fast as possible, but still take the full rest between efforts.
REQUIRED EQUIPMENT
• Stopwatch with a repeating countdown timer (smartphone will work).
• Running area (track or other) with known 800m and 1-mile distances.
• Chin Up bar for Chin Ups
COMMON QUESTIONS
How long with the Training Sessions take?
Training sessions are designed to take 60 minutes.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run 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. You are encouraged to do it before purchasing.
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.
How do I access the plan?
You can access the plan via username and password 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 coach@mtntactical.com
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.
Required Equipment
REQUIRED EQUIPMENT
- Stopwatch with a repeating countdown timer (smartphone will work).
- Running area (track or other) with known 800m and 1-mile distances.
- Chin Up bar for Chin Ups