FBI Physical

Training Powerlifting
1

I begin testing for the FBI May 29, 2008. Physical fitness could be shortly after.

My personal targets for the physical fitness test are as follows:

Pullups - Men 15 -20 (bonus points) in 1 min
Pushups - 75 in 1 min
300m Run - Men 40-45 seconds
1.5 mile run - Men 9:00 -10:30
Situps - 58+ in 1 min

Do you have any training programs/recommendations that will crush these?

I am looking to improve first muscle endurance/condition, then strength, with an emphasis on grip/bicep/back to increase pullups.

Thanks

2

If you feel like spending some money.

http://store.stewsmithptclub.com/lawentr.html

3

[quote]recarter77 wrote:
I begin testing for the FBI May 29, 2008. Physical fitness could be shortly after.

My personal targets for the physical fitness test are as follows:

Pullups - Men 15 -20 (bonus points) in 1 min
Pushups - 75 in 1 min
300m Run - Men 40-45 seconds
1.5 mile run - Men 9:00 -10:30
Situps - 58+ in 1 min

Do you have any training programs/recommendations that will crush these?

I am looking to improve first muscle endurance/condition, then strength, with an emphasis on grip/bicep/back to increase pullups.

Thanks
[/quote]

Twice a day:

Pullups: till failure and as fast as possible with proper form
pushups: till failure and as fast as possible with proper form
500 meter run all out * 5
3 mile run
situps till failure and as fast as possible with proper form

4

Any idea where you are right now? I don’t think those tests are too hard for any fitness inclined person. The pullups you just need volume. Pushups- same
the 300, run 400’s to train some extra endurance. aim for a 1 min 400m, that would proportionally put you at a 45 300, w/o accounting for extra fatigue. again, if you’re fitness inclined, shouldn’t be too bad. I run a 45 second 300 with 8 hurdles for track team. The mile will be semi tough, just run for endurance, 2-3 mile range.
Situps-volume, again shouldn’t be too hard.
All these tests are muscular endurance except the 300, which is explosive sprinting.

5

Check out crossfit. People have had a lot of success using their programs to perform well in these type of military/police pt tests.

6

Overall workout: the SEAL Prep workout at NavySealTeams.com is available at DomainMarket.com. Call 888-694-6735. You can skip the swimming unless you really enjoy it. For your runs: search “Running man” on this site instead of the much greater distance work in this program.

For pull-up help: web search “Armstrong pull-ups” or “greasing the groove” on this site.

If you are lacking in a specific event such as push-ups, bang out a set of 25 every hour on the hour during the waking day. You can even do this if you work in a shirt and tie office (I did). Just dive into a conference room, empty office, a corner of the warehouse or under your desk. You can do the same thing at home only kick up the frequency by doing a set every commercial break while watching TV or the top of every inning if baseball is on.

Remember to practice “FBI form” since only those reps with that form count. You can see the form on the FBI hiring page.

7

crossfit

8

You’re a bit late to start preparing lol.

Keep doing what you were doing previously, changing things for the last two weeks will just slow you down…

9

Thanks everybody, I appreciate your help!