Federal Bureau of
Investigations Training Program
stewsmith.com
This article is written to help prepare
people who are seeking to become FBI agents pass the New Agent's Mandatory
Physical Fitness Test. The workout you can download is a six week program that
has been successfully tested with almost ten FBI Academy graduates during the
past two years who either trained with me online with the Stew Smith PT Club or
locally with my personal training programs. For scoring ranges and
pass / fail criteria click the FBI Test Scores link.
You will also be required to perform what is called the New Agents PFT which is:
1 - Max Situps in 1:00
2 - Timed 300m Run
3 - max Pushups in 1:00
4 - Timed 1.5 mile run
*Max Pull ups (bonus points only - no
pass or fail) will be tested at FBI Academy
The FBI Special Agent PFT Elements
Max Sit ups 1 min.
Trainee lies on back interlacing the fingers of both hands behind the head. The knees are placed at 45
degree angle with the feet and held in place or placed flat on the floor. Trainee raises upper body and touches
the left elbow to the right knee and returns to the starting position.
| Score |
Female Range |
Male Range |
| -2 |
29 and below |
31 and below |
| 0 |
30-34 |
32-37 |
| 1 |
35-36 |
38 |
| 2 |
37-40 |
39-42 |
| 3 |
41-42 |
43-44 |
| 4 |
43-46 |
45-47 |
| 5 |
47-48 |
48-49 |
| 6 |
49-50 |
50-51 |
| 7 |
51-52 |
52-53 |
| 8 |
53-54 |
54-55 |
| 9 |
55-56 |
56-57 |
| 10 |
57 and over |
58 and over |
Max Push ups 1 minute
Trainee begins in the front leaning rest position, hands on the floor, arms fully extended, body held straight
with the toes touching the floor. As the arms are flexed. the body is lowered to the floor until the upper arm
is parallel to the floor. Trainee completes the exercise after returning to the starting position.
| Score |
Female Range |
Male Range |
| -2 |
4 and below |
19 and below |
| 0 |
5-13 |
20-29 |
| 1 |
14-18 |
30-32 |
| 2 |
19-21 |
33-39 |
| 3 |
22-26 |
40-43 |
| 4 |
27-29 |
44-49 |
| 5 |
30-32 |
50-53 |
| 6 |
33-35 |
54-56 |
| 7 |
36-38 |
57-60 |
| 8 |
39-41 |
61-64 |
| 9 |
42-44 |
65-70 |
| 10 |
45 and over |
71 and over |
300m Timed Run
This test is run as quickly as you
can. In order to prepare for a 300m run, you should practice running on a
1/4 mile track which is 400m. You may have to pace out the 300m to be exact
on the track, but start at the beginning of the straight portion, run around
to the opposite side of the track and walk the curved portion back to your
starting place....REPEAT many times.
| Score |
Female Range |
Male Range |
| -2 |
67.5 and over |
55.1 and over |
| 0 |
67.4-65.0 |
55.0-52.5 |
| 1 |
64.9-62.5 |
52.4-51.1 |
| 2 |
62.4-60.0 |
51.0-49.5 |
| 3 |
59.9-57.5 |
49.4-48.0 |
| 4 |
57.4-56.0 |
47.9-46.1 |
| 5 |
55.9-54.0 |
46.0-45.0 |
| 6 |
53.9-53.0 |
44.9-44.0 |
| 7 |
52.9-52.0 |
43.9-43.0 |
| 8 |
51.9-51.0 |
42.9-42.0 |
| 9 |
50.9-50.0 |
41.9-41.0 |
| 10 |
49.9 and below |
40.9 and below |
1.5 Mile Run
The distance is covered over rolling terrain. The running surface is black top asphalt road.
| Score |
Female Range |
Male Range |
| -2 |
15:00 and over |
13:30 and over |
| 0 |
14:59-14:00 |
13:29-12:25 |
| 1 |
13:59-13:35 |
12:24-12:15 |
| 2 |
13:34-13:00 |
12:14-11:35 |
| 3 |
12:59-12:30 |
11:34-11:10 |
| 4 |
12:29-11:57 |
11:09-10:35 |
| 5 |
11:56-11:35 |
10:34-10:15 |
| 6 |
11:34-11:15 |
10:14-9:55 |
| 7 |
11:14-11:06 |
9:54-9:35 |
| 8 |
11:05-10:45 |
9:34-9:20 |
| 9 |
10:44-10:35 |
9:19-9:00 |
| 10 |
10:34 and below |
8:59 and below |
A scoring system is based on profile of maximum achievement in all events. Physical training is done daily during the 15 week FBI Academy. Failure to meet the physical requirements may result in termination.
As competitive as it is to enter the FBI Academy, it is highly recommended to achieve maximum scores on the above test. A sample above average highly competitive score would be the following:
Pullups - Men
15 -20 (bonus points)
Pullups
- Women - 5-10 (bonus points)
Pushups - 75
300m
Run - Men 40-45 seconds
Women 50-55 seconds
1.5 mile run - Men 9:00 -10:30
Women 10:30 - 12:00
To
achieve the above scores may take at least six weeks or more even if you are fairly active and workout regularly. Here are some sample workouts to help boost your scores:
Your calisthenics workouts should consist of the above exercises performed every other day for a total of 3-4 times per week. The day of PT rest will help your muscles recover and be able to gain more reps in two minutes. Also practice perfect form but do each of the exercises as fast as you can. Speed and endurance is your goal.
Pullup pyramid
- See pullup workout for ideas to increase pullups.
Supersets workout for pushups and situps - See this workout for ideas to increase pushups and situps.
These 20-30 minute workouts really work.
Run faster - Check out this link to run faster
Master any Physical Fitness Test - Check out this link for tips to get a few extra points on your PFT instantly.
With any download you buy you get over 40 hours of training
personally designed for future students of the group AND access to Stew Smith
(the author) for any answers to your training questions!! If you would like to
buy the 6 week FBI Workout that has worked for several clients of the
StewSmith.com PT Club please click the paypal.com button below.
Access to Stew
Smith for questions anytime by email. Download the E book NOW with the
The FBI Academy Workout
link
Downloadable Workouts Available at
StewSmith.com
Have any fitness questions? Send them to me at
stew@stewsmith.com.
See Stew's Article Archive
The Complete List of Stew
Smith's eBooks:
General
Fitness and Nutritional Guides for Everyone
The 45 Day Beginner Guide to
Fitness
The 45 Day Intermediate Guide to
Fitness
The Diabetic Prevention Workout /
Diet
The Athlete Workout - Rugby, Soccer, Lacrosse
& Football
The Busy Executive Workout
Routine
The Six Week Advanced Weight Training / PT
Guide
The Special
Forces Physical Fitness Workouts
New - Combat
Conditioning Workout
Navy SEAL Workout Phase 1
Beginner Weeks 1-6
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase
4 Grinder PT - Four weeks before Hell Week
Navy SWCC
Workout
The Army Special Forces / Ranger
Workout Phase 1 & 2
The Army Air Assault School
Workout
The Army Airborne
Workout
USMC RECON Workout Phase 1 & 2
Air Force PJ / CCT
Workout
NEW - The Coast Guard Rescue
Swimmer Workout - NEW
The OCS, ROTC, Service Academy, &
Bootcamp Workouts
Navy, Air Force, and Coast Guard OCS
Workout
USMC OCS / TBS Workout
The Service Academy Workout (West
Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp
Workout
The Army OCS and PFT
Workout
The Army Air Assault School
Workout
The Army Airborne
Workout
The Law Enforcement
Physical Fitness Test Workouts
The FBI Academy
Workout
The DEA Workout
The FLETC Workout
- Ace the PEB
/
Same as Blackwater's Test
The State / Local Police Academy
Workout
The Public Safety Diver
Workout
Border Patrol Agent Workout
ATF Agent Workout
__________________________________________________________________________________________
Stew Smith, former Navy SEAL and fitness writer is certified by the National
Strength and Conditioning Association (www.nsca.com) as a Certified Strength and
Conditioning Specialist (CSCS). Email him personally at
stew@stewsmith.com or
stew@mycustomworkout.com
New Venture -
www.mycustomworkout.com