FBI PFT Training Plan | 6-Week Program to Pass the FBI PT Test

Description

This 6-week FBI PFT training plan is sport-specifically designed to improve scores on the FBI PT test:

1. Max Rep Continuous Motion Pull Ups (no time limit, but you can’t stop to rest)
2. Timed 300-meter sprint
3. Max Rep Continuous Motion Push-Ups (no time limit, but you can’t stop to rest)
4. Timed 1.5 mile run

Before beginning this program, read and understand the FBI Special Agent PFT protocols. Learn how about application process and how the test is administered.

Video of the PFT Protocol, Including Exercise Technique

This program is designed to be completed during the 6 weeks directly prior to you taking the official PFT. You’ll want to schedule two days total rest after finishing the plan, before taking your official PFT.

This is Version 7 of this training plan, updated September 2025

PROGRAM DESCRIPTION

The FBI PFT training plan will follow a basic 5-day per week, format.

You’ll take the complete FBI PT test three times … at the beginning, in the middle, and at the end. Each time the program uses your most recent PFT scores for the follow-on progressions. In this way the program automatically “scales” the incoming, and improving fitness of each individual athlete. No matter your incoming fitness, this plan will push you.

The training sessions are designed to around an hour. The first, and 3rd Mondays of the plan you will perform 2-a-days (two sessions per day). In the morning you’ll take the FBI SA PFT, and in the evening, you’ll complete sets of push ups and sit ups and 100m and 300m repeats.

Here is the Training Week:

Monday Weeks 1, 3: AM: FBI SA PFT; PM: Push-up and Pull Up Progressions, 100m & 300m Repeats
Monday Weeks 2, 4, 6: Push-up and Pull Up Progressions, 100m & 300m Repeats
Tuesday: 800m Repeats
Wednesday: Push-up and Pull Up Progressions, 100m & 300m Repeats
Thursday: 800m Repeats
Friday: Push-up and Pull Up Progressions, 100m & 300m Repeats

WHO THIS PLAN IS FOR

This 6-week program is built for aspiring FBI Special Agent candidates, federal-law-enforcement hopefuls, and high-performance athletes who must pass the official FBI PT test (also referred to as the FBI PFT). If you’re already logging regular strength sessions, hitting hard interval runs, and can move dynamically in body-weight and sprint work—you’re in the right place.

You should be comfortable with at least:

25+ continuous push-ups,
40+ sit-ups in one minute (or equivalent core tolerance),
A 300-meter sprint under ~60 seconds,
A 1.5-mile run in under ~13-minutes (men) or ~14-minutes (women) baseline.

This plan is ideal when you have 6 weeks (or close) until testing and need focused, periodized prep rather than general fitness.

LOOKING BEYONG THE PFT?

For a complete preparation pipeline—from passing the FBI PT test to thriving at the Academy—check out the FBI Special Agent Recruitment Training Packet. It includes this 6-week PFT plan plus a dedicated FBI Academy Training Plan to build strength, durability, and conditioning for the rigors of Quantico.

COMMON QUESTIONS

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead. If needed, train on a Saturday to stay on schedule.

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.

I can’t make all my rounds of sit ups, push ups or pull ups unbroken. It it okay to break the prescribed reps into sets?
Yes for the sit ups. Break as necessary to complete your reps, but don’t extend the 75 second interval.

Push ups – rather than breaking the reps into sets, if you are having trouble completing the prescribed reps, go to your knees and try to complete them on your knees before breaking to rest. Don’t extend the 75 second interval. This is a difficult progression … don’t be surprised or embarrassed if you have to go to your knees.

Pull Ups – if needed to complete all your reps, you can do negative pull ups.

What if I’m having trouble completing the running repeats/intervals?
Extend the rest period by 60 seconds, and try again. Keep fighting. Expect to be pushed.

What about Diet?
Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

How much rest should I take between finishing this program and taking the official PFT?
2-3 days total rest. Week 6 of the training plan tapers back the intensity.

How far out from my PFT should I complete this plan?
Complete this training plan the six weeks (plus 2-3 days for rest) before your official PFT.

How much improvement should I see?
10-20% in overall score depending upon your incoming fitness. Fitter athletes will see less overall improvement. Less fit athletes will see greater overall improvement.

What if I have more questions?

Contact coach@mtntactical.com

Good Luck! – Rob Shaul

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

• Stopwatch, preferably one which also has a repeating countdown timer. Smartphone app will work

• Running area (track or other) with known 400m, 800m and 1 mile distances.

• Pull Up Bar

Sample Training

SESSION 1 (2-a-Day)

OBJ: FBI SA PFT #1 (AM), Push Up, Pull Up Intervals, 100m & 300m sprint repeats (PM)

Warm Up

3 Rounds
- 10x Squat
- 5x Push Ups
- 1x Pull Up
- Run 100m - Start at 50% effort and increase pace each warm up round
- Instep Stretch
- Lat + Pec Stretch

Training

Rest 5 Minutes before FBI SA PFT
FBI SA PFT Protocol and Exercise Standards
- Click the link above for the official FBI SA PFT protocol and exercise standards. Note that the Push Up and Pull Up event require continuous motion (no resting), and all have strict technique requirements.
FBI SA PFT Test #1
- Max Rep Continuous Motion FBI PFT Pull Ups - No Time Limit - but you can't stop to rest
- Rest 5 Minutes
- 300m Sprint
- Rest 5 Minutes
- Max Rep Continuous Motion FBI PFT Push Ups - No Time Limit - but you can't stop to rest
- Rest 5 Minutes
- 1.5 Mile Run (timed)
- RECORD YOUR RESULTS

PM SESSION: Push-Ups, Pull-Ups, 100m & 300m Repeats

Warm Up: 4 Rounds
- 10x Squat
- 5x Push Ups
- 1x Pull Up
- Run 100m - Increase pace every warm up round. Be at 75% full effort by round 4
- Instep Stretch
You'll use your SESSION 1, FBI SA PFT #1 Results to find this evening's assigned reps.
6 Rounds
- FBI PFT Push Ups - @ 30% of Max Reps every 75 seconds
- On "go" complete your prescribed reps. The faster finish, the more rest you get before the next round begins.
6 Rounds
- FBI PFT Pull Ups - @ 30% of Max Reps every 75 seconds
2 Rounds
- Sprint 100m - 50% max effort for the first round, and 75% max effort for the second round.
- Rest 60 seconds between efforts.
2 Rounds
- Sprint 100m, Max Effort
- Rest 60 seconds between efforts.
2 Rounds
- Sprint 300m, Max Effort
- Rest 5 Minutes between efforts
2 Rounds
- Pigeon Stretch
- Lat + Pec Stretch

SESSION 2

OBJ: 800m Sprint Repeats

Warm Up

3 Rounds
- 5x In-place Lunge
- 5x Push Ups
- 1x Pull Up
- Run 100m - Increase pace every warm up round.
- Instep Stretch
- Lat + Pec Stretch

Training

3 Rounds
- 800m Run - @ your "800m Interval Pace" using your SESSION 1, 1.5 mile run finish time and the MTI Running Calculator
- Rest 4 Minutes between efforts
- Running Calculator
2 Rounds
- Hip Flexor Stretch
- Instep Stretch
- Pigeon Stretch

SESSION 3

OBJ: Push Ups, Pull-Ups, 100m & 300m Sprint Repeats

Warm Up

3 Rounds
- 10x Squat
- 5x Push Ups
- 1x Pull Up
- Run 100m
- Instep Stretch
- Lat + Pec Stretch

Training

FBI SA PFT Protocol and Exercise Standards
- Click the link above for the official FBI SA PFT protocol and exercise standards. Complete all of today's Push Up and Pull Up reps to standard.
You'll use your SESSION 1, FBI SA PFT #1 Results to find today's assigned reps.
6 Rounds
- FBI PFT Push Ups - @ 35% of Max Reps every 75 seconds
- On "go" complete your prescribed reps. The faster finish, the more rest you get before the next round begins.
6 Rounds
- FBI PFT Pull Ups - @ 35% of Max Reps every 75 seconds
2 Rounds
- Sprint 100m - 50% max effort for the first round, and 75% max effort for the second round.
- Rest 60 seconds between efforts.
4 Rounds
- Sprint 100m, Max Effort
- Rest 60 seconds between efforts.
2 Rounds
- Sprint 300m, Max Effort
- Rest 5 Minutes between efforts
2 Rounds
- Hug – Hip Mobility Drill
- Lat + Pec Stretch

SESSION 4

OBJ: 800m Sprint Repeats

Warm Up

3 Rounds
- 5x In-place Lunge
- 5x Push Ups
- 1x Pull Up
- Run 100m - Increase pace every warm up round.
- Instep Stretch
- Lat + Pec Stretch

Training

3 Rounds
- 800m Run - @ your "800m Interval Pace" using your SESSION 1, 1.5 mile run finish time and the MTI Running Calculator
- Rest 4 Minutes between efforts
- Running Calculator
2 Rounds
- 3rd World Squat Stretch
- Frog Stretch

SESSION 5

OBJ: Push Ups, Pull-Ups, Moderate Run

Warm Up

3 Rounds
- 5x In-place Lunge
- 5x Push Ups
- 1x Pull Up
- Run 100m - Increase pace every warm up round.
- Instep Stretch
- Lat + Pec Stretch

Training

FBI SA PFT Protocol and Exercise Standards
- Click the link above for the official FBI SA PFT protocol and exercise standards. Complete all of today's Push Up and Pull Up reps to standard.
You'll use your SESSION 1, FBI SA PFT #1 Results to find today's assigned reps.
6 Rounds
- FBI PFT Push Ups - @ 35% of Max Reps every 75 seconds
- On "go" complete your prescribed reps. The faster finish, the more rest you get before the next round begins.
6 Rounds
- FBI PFT Pull Ups - @ 35% of Max Reps every 75 seconds
Moderate Run
- Run 3 Miles, Moderate Pace
- Moderate = comfortable but not easy
2 Rounds
- Instep Complex
- Lat + Pec Stretch

Testimonials

3/16/22

Just wanted to say I loved the training program. After a few attempts at passing the PFT and failing for various reasons, I passed on my first attempt after completing the training program.

************

"Rob!!! I went from an 18 on my FBI PFT self test to a 26 on my official test day! I went from 43 sit-ups to 49, and out of nowhere got a perfect 10 on my 300 sprint clocking in at 40 seconds! I followed the program to T, and while I had my moments I completely trusted the program and it paid off. Thank you thank you!!!"

************

"I bought your 6 week program for the FBI PFT and let me just say thank you! I have made some really awesome gains the last few weeks! It hasn't been easy, most days I was cussing your work out plan under my breath!!"

Good Morning!

When I started your program my first PFT score was only 7 points, and I needed a 9 to pass initially and 12 to pass before training. In only 4 weeks, because the PFT appointment became available, and with only your programming I was able to score 15 points the day of the test!! I walked into the test confident in my abilities and still surprised myself with the results!

I give all credit to this training program! It was tough- but I did exactly everything prescribed and made incredible improvement. I was even in the top 3 of my testing group!

Why MTI?

1) Mission Direct

Gym numbers mean nothing. All that matters is mission performance.

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe.

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

Common Questions

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete's Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website or Mobile App →IOS and Android.

Do you have downloadable .pdf's of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?

Plan - Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
Packet - Like purchasing the DVD's of all the Star Wars movies. You own them forever, including any updates we make to the plans.
Athlete's Subscription - Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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 have more questions?
Email rob@mtntactical.com

PROGRAM DESCRIPTION

WHO THIS PLAN IS FOR

LOOKING BEYONG THE PFT?

COMMON QUESTIONS

DISCLAIMER

SESSION 1 (2-a-Day)

SESSION 2

SESSION 3

SESSION 4

SESSION 5

1) Mission Direct

2) Fitness Solutions Built from the Ground Up

3) The MTI Method

4) Mission-Direct Research

5) Field Proven

6) Programming Breadth

7) Worldwide Influence

8) Mission Performance beyond Fitness

9) Direct, Honest, Clear Answers

COMMON QUESTIONS:

Ask The Founder

Account & Tech Support