Heroes of Tomorrow Fitness Center
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Federal Bureau of
Investigations Training Program
Prepare for the FBI
Academy NOW
www.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 until back is perpendicular to the floor and lowers to the floor so shoulders touch.
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.
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.
The distance is covered over rolling terrain. The running surface is black top asphalt road.
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.
__________________________________________________________________________________________ Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He specializes in military and law enforcement fitness, particularly Special Operations units. Please feel free to email him at Stew@stewsmith.com with any comments or questions. |
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FBI Special Agent Fitness Test Clinic DVD |
FBI Fitness Test Clinic on DVD - Preparation, Motivation, Strategy- This 35 minute video is complete with explanations of the exercises and the best techniques to master them. Also the most important part of this test is having a winning strategy that will help you maximize the test in all areas - pushups, 300m run, situps, and 1.5 mile run. The ebook and books are the workout program, this is a skills video complete with Stew Smith showing running, and testing techniques coaching you through the test. $24.95 (not downloadable - DVD - requires DVD shipping) |
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