FBI Workout

FBI Workout

It takes a certain type of individual to successfully become an FBI agent. Not only do they need to have strong mental capacities, good reasoning skills, the ability to think and act quickly, and excellent vision and hearing, but they must also be in great physical condition.

Any person who wants to apply to become an FBI agent will be put through a rigorous fitness test, and if this testing is not trained for they are unlikely to be successful. Fortunately, as long as a proper training program is sought, the test should not be an obstacle.

Here is what you need to know to design your own FBI workout plan.
test requirements
The test all potential agents will be put through consists of four different components:

  1. A maximum sit-up test to be performed in a one-minute time period.
  2. A timed 300-meter sprint.
  3. A maximum push-up test (performed until fatigue).
  4. A timed 1.5 mile run.

Note that in order to successfully pass the fitness examination, a total of 12 points from all four tests combined must be achieved. Each test is graded on a scale from -2 to 10. Therefore, you do not need to achieve absolute perfection in each event; however, you want to strive to do your best.

In order to maximize your ability to perform well, you must execute exercises in your training program that will have a direct influence on your performance.
designing a program
Your FBI workout needs to consist of three phases: an aerobic phase (for the 1.5 mile run), an anaerobic phase (for the sprint), and a strength phase (for the push-up/sit-up test).

To incorporate these exercises into your FBI workout, you will dedicate three days a week to aerobic/strength work and two days a week to anaerobic work. This will still allow you two days a week for complete rest, which will be required for you to come back stronger each week.

You should try to alternate your aerobic/strength and anaerobic days, so you are doing aerobic/strength on Monday, Wednesday and Friday, and then anaerobic on Tuesday and Thursday -- with the weekend off. Or, if you prefer to work out on the weekend, place the rest days sometime during the week.
Aerobic phase
In order to prepare for the 1.5 mile run, train using the same movement you'll use for the assessment: running.

Your mission is to run 1.5 miles as fast as possible, while still maintaining a steady pace. You don't want to start off strong and then die out toward the end because you misjudged how well you could regulate your energy and endurance ability. Perform this run either on the treadmill or on dry land and be sure to do a thorough warm-up beforehand.

Scoring: If you wish to get a top score in this portion of the test (which translates to a 10 on a scale from -2 to 10), you will need to run the mile and a half in no more than 9 minutes. This translates to about a 10 mile/hour pace.

The middle ground for the 1.5 mile run, with a score of 5, is running it in 10:15 to 10:34 minutes.

Next up in your FBI workout are the strength and anaerobic phases

anaerobic phase
Next in your FBI workout, you'll design your anaerobic training. This will encompass the 300-meter sprint you are required to perform, and it will significantly challenge your ability to work near maximal levels of exertion. Again, you want to do your training using the same movements you will perform in the exam -- running. Perform sprint intervals so you train your body to become resistant to fatigue.

First do a five-minute warm-up on the treadmill, walking or jogging at an easy pace. Once you're ready, you will sprint as hard as you can for 300 meters (approximately 1/3 of a kilometer). Upon completion, switch back to walking again and take an active rest period for two minutes. Once the two minutes are up, sprint again for another 300 meters. You will repeat the protocol for a total of six to eight run/rest sets, and end with a five-minute cooldown.

Scoring: If you hope to get a maximum point score on this assessment, it requires a time of less than 41 seconds. A score of 5 would require a time between 45 and 46 seconds.
Strength phase
The final component of your FBI workout consists of your strength phase. In order to target the muscles required for the two exercises performed -- sit-ups and push-ups -- you will do movement-specific activities once again.

It is a good idea to complete this as a circuit, since it will allow your body to get used to performing the movement without rest until fatigue, just as it will be when you perform the actual assessment.

The circuit of exercises you will perform are:

  • Chest presses
  • Abdominal crunches
  • Push-ups
  • Hanging leg raises
  • Overhead triceps presses
  • Abdominal crunches on an exercise ball

The chest press and overhead triceps press should be performed using weights, whereas the rest of the exercises should be done using only your body weight.

Once you have completed the circuit, rest for 30 to 60 seconds, then repeat the whole protocol two to three more times. Your best bet is to do this circuit before you complete the aerobic training or in a separate session entirely. Don't stress yourself if you can't pull off 100 reps of each exercise in the beginning. Start off with smaller sets of 20-30, then build yourself up to longer sets and more reps.

Scoring: The numbers you'll need to score top points in each test are: 71 or more push-ups and 58 or more sit-ups. Aim to complete these numbers in under a minute and you'll be on the right track. For 5-point scores, you're required to perform: 50-53 push-ups and 48-49 sit-ups.
agent in training
If you would like to train to be an FBI agent, or just create an FBI workout that simulates what an agent would do, make sure you take into consideration all of the above phases. When training for something very specific like this, you don't want to spend time on needless exercises that aren't really going to transfer over to what you are tested on.

Performing bicep curls and lateral raises only aren't going to help you perform the push-up test for example, so it's much better to spend your limited gym hours focused directly on what will get you through the exam with flying colors. By sticking with this program for six to eight weeks, you should notice significant improvements in your ability to execute the four crucial FBI exercises.

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"It takes a certain type of

justin's picture

"It takes a certain type of individual to successfully become an FBI agent."

Dude are you from the FBI? That's a pretty bad ass guide you have going on their.

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