PFT TRAINING TIPS, Schemes and Mind Maps of Mechanics

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PFT TRAINING TIPS

The FBI is an equal opportunity employer. Last revised May 2022.

Preparing for the FBI Physical

Fitness Test

The mission of the Federal Bureau of Investigation

(FBI) is to protect the American people and uphold

the Constitution of the United States.

The priorities of the FBI are to:

• Protect the United States from terrorist attacks.
• Protect the United States against foreign intelligence operations and espionage.
• Protect the United States against cyberattacks and high-tech crimes.
• Combat public corruption at all levels.
• Protect civil rights.
• Combat transnational/national criminal organizations and enterprises.
• Combat major white-collar crime.
• Combat significant violent crime.

The core values of the FBI are:

• Rigorous obedience to the Constitution of the United States.
• Respect for the dignity of all those we protect.
• Compassion.
• Fairness.
• Uncompromising personal and institutional integrity.
• Accountability by accepting responsibility for our actions and decisions, and the consequences of our actions and decisions.
• Leadership, both personal and professional.
• Diversity. MISSION. PRIORITIES. VALUES.

INTRODUCTION

INTRODUCTION PFT Training Tips^5 Check Out Our FBI FitTest App! We have created the FBI FitTest app, which provides video instruction on proper form and technique to prepare for the PFT. The app uses your smartphone’s accelerometer and GPS to help you score your own PFT self-assessment. TAKING THE FIRST STEP

When applying for a special agent position at the Federal Bureau of Investigation (FBI),

one of the most daunting challenges for some applicants is the FBI’s Physical Fitness

Test (PFT). However, with the proper training, you can pass the PFT!

To assist you on your journey, we have developed this training guide, which provides

detailed instruction, drills, and photos depicting the proper form and technique to build

your strength and capacity.

In this guide, you will find tips to help you build skills and strengthen the muscle groups essential to passing the four mandatory sections of the PFT — sit-ups, the 300-meter sprint, push-ups, and the 1.5-mile run. A fifth pull-up event is not scored as pass/fail but tracked for Academy fitness award recognition. However, all Tactical Recruitment Program (TRP) applicants must complete and pass the pull-up event. You must score a minimum of 9 total points with at least 1 point in 3 events on a PFT within 120 days of attending the Basic Field Training Course (BFTC) at the FBI Academy in Quantico, VA. To graduate from the Academy, you must still pass a PFT, scoring a minimum of 12 points with at least 1 point in each of the 4 events, so keep up your training! It’s essential that all special agents remain in good physical shape throughout their careers at the FBI. Some special agents are eligible to join the Hostage Rescue Team (HRT), the nation’s only full-time tactical, domestic, counterterrorism response force. Your commitment, coupled with your dedication to staying fit will make you a perfect candidate. Download the free app from Apple’s App Store or from Google Play.

PFT EVENT FOCUS: SIT-UPS PFT Training Tips^7 Drill 1: Prone Plank or Bridge Instructions You will begin by lying on the floor or mat in a prone position, with feet placed approximately at hip-width and arms placed at shoulder-width, with elbows under the shoulders. You will dorsiflex the ankles (draw toes toward your nose) to help distribute the workload more evenly as you straighten knees, tighten gluteal muscles, and “brace” or stiffen abdominal muscles to form a “plank” or bridge. The key element is to maintain neutral spinal alignment while holding this hover position on the forearms and toes. Training Prescription Start with three to four sets of 10 to 15 seconds each, with equal amounts of rest between sets. Regressions

• Elevate the arms using a chair, box, desk, etc.
• Rest on knees rather than toes
• Straight-arm planks Progressions
• Slide elbows forward of the shoulder
• Plantar-flex or point the toes
• Press up to straight arms; elbow or shoulder taps; knee-to-elbow CORE STABILIZATION TRAINING SKILL BUILDER

Objective: Provide an overview of Core Stabilization Training (CST) techniques designed

to enhance abdominal and trunk muscular endurance while, at the same time, better

match trunk muscle function and neuromuscular control. Empirical research suggests

there is no detrimental impact on performance of sit-ups when traditional training is

replaced with Core Stabilization Training.

PFT EVENT FOCUS: SIT-UPS PFT Training Tips^8 Drill 2: Side Plank or Bridge Instructions Begin by lying on the floor or mat on your side, with feet stacked together and the elbow of the bottom arm placed directly under the shoulder. Then elevate the hips off the floor using the outside of the bottom foot and forearm. The key element is to maintain neutral spinal alignment while holding this hover position on the forearms and toes. Training Prescription Similarly, start with three to four sets of 10 to 15 seconds each, with equal amounts of rest between sets. Regressions:

• Start with knees bent, resting on the outside of the bottom knee and lower leg.
• Scissor the legs, bringing the top leg forward and resting on both feet.
• Straighten the bottom support arm and/or use the top arm to assist with support. Progressions:
• Slowly raise and lower the hips from the ground repeatedly.
• Slowly rotate and reach the top arm under the support arm and return.
• Slowly swing the top leg forward and back, maintaining alignment.

PFT EVENT FOCUS: SIT-UPS PFT Training Tips^10 Drill 4: Hip Lift (Supine Plank or Shoulder Bridge) Instructions Start on your back with knees bent at approximately a 90-degree angle and arms on the floor at approximately a 45-degree angle at the shoulder. Brace abdominals while driving heels into the floor, raising hips off of the floor until hips are fully extended. The key is to align the shoulders, hips and knees at the top of the movement and hold this position. Training Prescription Start with three to four sets of 10 to 15 seconds each, with even amounts of rest between sets. Regressions:

• Elevate the head and shoulders on a bench or chair.
• Elevate the hips and slowly lower back down. Progressions:
• Extend the pause at the top position.
• Raise the hips and hold with a single leg.
• Add a single-leg march or “windshield wiper” movement.

PFT EVENT FOCUS: 300-METER SPRINT

PFT EVENT FOCUS: 300-METER SPRINT PFT Training Tips^13 Drill 1: Hip Drive Instructions Lean against a wall by flexing the ankle joint and not the hip/back. There should be a straight line from ankle to head. Raise the right knee as high as you can while maintaining this straight line. The right foot should be dorsiflexed. Use the cue, “Knee up, toes up.” Drive the right leg down into the ground and raise the left leg (knee up, toes up). The heels should never hit the ground during this drill. You are driving the ball of the foot into the ground. If a wall isn’t nearby, find a partner; you will lean forward while your partner places his/her hands on your shoulders to prevent you from falling. Advanced Tweak Incorporate the arm drive drill with the hip drive drill. Your partner will place his/her hands on your shoulders. This will allow you to practice good arm mechanics with the hip drive drill. Drill 2: Arm Drive Instructions You will stand and bend your elbows to a 90-degree angle. Then you will swing the arms forward and backward by initiating the movement from the shoulders and not the elbows. Remember to “drive from the shoulders.” You can also think: “Thumb in the eye and pick your pocket.” This cue emphasizes the great arm movement that should be involved with running the 300-meter event. This drill should be performed slowly in order to learn the correct upper-body movement pattern. Drill 3: Seated Arm Drive Instructions The upper-body arm mechanics are the same as above except that you are seated. You will violently drive your arms forward and backward. When done with the proper amount of force and, if the arm drive is initiated from the shoulder, you will be bouncing up and down on the floor. The arms should be moving as fast as possible back and forth.

PFT EVENT FOCUS: 300-METER SPRINT PFT Training Tips^14 Drill 4: 1, 2, 3 Ankle Hops Instructions You will stand on a solid surface such as the track, gym floor, or pavement. This hop is performed by jumping and plantar-flexing the ankles, then driving the balls of the feet into the ground. Repeat for three consecutive, stationary hops. Focus on slapping the ball of the foot against the ground and quickly pulling the toes toward the shin. With each hop, focus on building force and jumping higher. Remember that “the floor is hot” and you need to minimize ground contact time. Your knees shouldn’t bend as in performing a squat and your heels shouldn’t make contact with the ground. Drill 6: Line Ankle Hops (Lateral) Instructions This is similar to the last drill, except you straddle the line with one foot next to the line. The feet should be parallel to the line and shoulder-width apart. On the “go” command, you will quickly hop back and forth, bringing the foot down on the other side of the line. There is a tendency to bring the feet together during this drill; keep your feet shoulder-width apart throughout the duration of the drill. Drill 5: Line Ankle Hops (Forward) Instructions Find a line on the ground over which to hop. Toes should be behind the line and feet should be shoulder-width apart. On the “go” command, you will hop back and forth (only clearing the toes over the line) for the specified period of time, as quickly as possible. Again, remember that “the floor is hot” and you need to minimize contact time with the ground.

PFT EVENT FOCUS: 300-METER SPRINT PFT Training Tips^16 300-METER SKILL BUILDER WORKOUT Note: The above 300-Meter Skill Builder Workout should be modified based on your ability. If you are not able to perform the specified sets or reps, more time may be needed between drills.

300-Meter Skill Builder Workout

Warm-up Perform a dynamic warm-up Drill 1: Hip Drive (Take time to practice.) Five sets of three reps at maximal speed Drill 2: Arm Drive Take two minutes to practice the drill Drill 3: Seated Arm Drive Three sets of 10-second rounds Rest for 30 seconds Three sets of 10-second rounds Drill 4: 1, 2, 3 Ankle Hops Take two minutes to practice the drill Drill 5: Line Ankle Hops (Forward) Three sets of 10 seconds (with 10 seconds of rest between sets) Drill 6: Line Ankle Hops (Lateral) Three sets of 10 seconds (with 10 seconds of rest between sets) Drill 7: 15-Meter Start Drill Ten reps (the walk back to the starting line is the rest period) Drill 8: Wide-out Drop Squat Three sets of 10 reps (with 30 seconds of rest between sets) Drill 9: Leg Crank One set (no rest period)

PFT EVENT FOCUS: PUSH-UPS

PFT EVENT FOCUS: PUSH-UPS PFT Training Tips^19 Drill 2: Scapula Development Instructions Assume a front-leaning-rest position on the floor, feet no more than 3 inches apart, arms straight with hands on the floor outside of the chest and back straight. Maintain this front-leaning-rest position throughout the exercise. Pull the shoulder blades together while projecting the chest downward, followed by lifting the chest upward and rolling the shoulder blades apart. Training Prescription Perform 10 to 12 slow and controlled repetitions. Rest and then repeat one more set. Drill 3: Anterior Deltoid Development Instructions In a standing position, hold a weight plate (or dumbbell) at thigh level. With straight arms, brace your core (abdominal and back muscles) and raise the weight plate from thigh level to eye level; return to the thigh. Training Prescription Perform this movement pattern using a 10- to 15-lb. weight for eight to 10 controlled repetitions. Repeat one more set. The key is to maintain stability of the core and back muscles. Reduce the weight if the core and back muscles become unstable (shifting in the body).

PFT EVENT FOCUS: PUSH-UPS PFT Training Tips^20 Drill 4: Tricep Development Instructions Assume a supine position on the floor or bench. Holding dumbbells in both hands, elevate and maintain the elbows pointed toward the ceiling, with the weight near your forehead. Raise the dumbbells from head level straight toward the ceiling to full lockout and slowly return to head level. Training Prescription Perform this movement pattern using a comfortable load (start light with 10- to 15-lb. weights) for 10 to 12 repetitions. Perform two to three sets. Progress the loading slowly (every other week) as you gain strength. Since the triceps are one of three primary muscles involved in push-ups, keep the load low if you are planning on performing push-up training afterward. Drill 5: Pectoral Development Instructions Assume a supine position on the floor or bench, holding dumbbells in both hands at approximately 2 to 3 inches above chest level and slightly outside of shoulder width. Press the dumbbells toward the ceiling to full extension of the arms. Slowly return the dumbbells to within 2 to 3 inches above chest. Training Prescription Perform this movement pattern using a comfortable load (start light with 15- to 20-lb. weights) for 10 to 12 repetitions. Perform two to three sets. Progress the loading slowly (every other week) as you gain strength. Since the pectoral muscles are one of three primary muscles involved in push-ups, keep the load low if you are planning on performing push-up training afterward.