Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.ĥx Lunges = 5x Lunges each leg, or 10x lunges total Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder. How do you count reps for Sandbag Getups, and Step ups? What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or step ups?ĭo your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days. What if I can’t handle the training volume at first?īuilding stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. What if I have more than 9 weeks before selection?Įmail with the time you have and we will advise. Don’t skip ahead.Ĭlick the “Sample Training” tab to see the entire first week of programming. Still start at the beginning of this training plan anyway. What if I have less then 9 weeks before I start the Selection Course? The plan is progressive, and its training sessions designed to be completed in order.
2001 HOSTAGE RESCUE TEAM FULL
Ruck Runs – Full cammies, boots, 10-pound dumbbell, 45# ruck, plus water.Thursday: AM Strength/Chassis Integrity PM Threshold Ruck Intervals Tuesday: AM Swimming PM Threshold Run Intervals Below is the Training Schedule for Weeks 2-4 and 6-8. Weeks 1, 5 and 9 in the plan are Test weeks. Extended Mini-Events from 120-240 minutes in duration.Focused swim training for the PFT and possible water confidence.Focused strength and chassis integrity work for durability.Testing and progressive speed-over-ground interval training for a 6-mile run and 4-mile Ruck.Testing and progressive training for the FBI HRT PFT.This plan is purpose-built to prepare you for the specific fitness demands you’ll face at FBI HRT selection including the FBI HRT PFT, bodyweight smokers, running, swimming, rucking, and long days of constant movement and multiple fitness events. This is Version 2 of the plan, Updated in December 2019 DESCRIPTION The plan includes a 1-week taper, and is designed to be completed the 9 weeks directly prior to your selection course start week.
This intense, 9 week, 6 day/week training plan is specifically designed to prepare athletes for the FBI Hostage Rescue Team (HRT) Selection Course.
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