|Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting|
The FBI Fitness Test Program
The NEW FBI Fitness Test APP is HERE!
The New FBI PFT / Workout APP is here: Complete with videos of exercises, Test calculator / testing APP, 7 week workout, technique / skills video to ace the FBI Special Agent PFT and more...Check out FBIFitnessTest.com for more info
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 Scoreslink.
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.
Federal Bureau of Investigations Training Program
Prepare for the FBI
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
Complete List: BOOKS / eBOOKS / DVDs
Complete List: BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:Fitness for All Levels of Fitness The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Busy Executive Workout Routine
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test WorkoutsThe Fire Fighter Workout
Some Titles Above available in Print Softcover Format