If you want to become an FBI agent, the path will not be easy. Not only will you have to pass the pre-employment physical fitness test during the selection process, but you’ll also have to pass it a second time during the FBI academy. So understand you must be in excellent shape to succeed.  Not only will you have to deal with the tough curriculum at the academy, you’ll also have to deal with the fitness requirements. FBI agents are an elite group in law enforcement and  that’s why many simply can’t make the cut.

I want to give you a sample law enforcement specific workout program you can use to get ready for the fitness test. Doing cable exercises and fluff workouts will not help you progress through the FBI selection process. You need a police specific workout program that involves the following categories below:

• Strength & Endurance (sit-ups, push-ups & pull-ups)
• Aerobic Output (1.5 mile run)
• Anaerobic Output (300-meter sprint)
• Interval Training

Here’s a good weekly workout plan that will help you prepare for the FBI fitness test. If you want to download the detailed version of this FBI workout plan including video and a meal plan CLICK HERE.

Here’s a great 7 day running program to get started:

Day 1: Today, run 1.5 miles for time.
Day 2: Take off.
Day 3: 1.5 miles for time. When you finish, try to sprint .5 miles.
Day 4: 1.5 miles for time. When you finish, try to sprint 1 full mile.
Day 5: Take off today.
Day 6: LSD (long, slow distance) for 3-5 miles.
Day 7: Run the 1.5 miles for time, you should already notice your time get better.

*Keep building from this model, knocking off time, adding distance, and sprinting longer. In 30 days, your 1.5 mile run time will shrink significantly.

2. Stretching - Flexibility is an integral part of being physically fit. The more flexible you become, the easier it is to exercise. Here’s a detailed video that walks you through a great stretching routine:

Here’s a refresher of the muscles/ligaments you need to stretch:
• Ankles
• Calves
• Hamstrings
• Quadriceps
• Gluetes
• Hip Flexor
• Lower Back
• Abdominal region
• Chest
• Triceps
• Neck
• Hands
• Wrists

3. Pushups -Here’s a very effective 7 day program to build superior strength for the push up movement. Hands at shoulder width ONLY, and your chest should go down far enough to touch a tennis ball if it were laying on the ground underneath you:
Day 1: 3 max sets in the morning, 3 max sets in the evening. (Be sure to record your results.)
Day 2: Perform 100 pushups, hopefully you can do this in 3 sets or less. Either way, get your 100 and write down the number of sets in your journal. After your 100, perform 3 max sets.
Day 3: 150 pushups today. Give it all you have.
Day 4: Take off, you are bound to be sore. Get a good rest and get ready to work hard the next 3 days.
Day 5: Endurance day. Perform 100 pushups, taking a 3 second pause each time you get to the bottom. Don’t cheat the 3 seconds, it is going to drastically improve your endurance.
Day 6: 5 max sets today.
Day 7: Set the clock for 1 minute. Perform as many as you can in this minute.

4. Situps -It’s all about a stronger core, and it’s up to you to grind it out here…. working the core can be excruciatingly difficult- but you want the job and you want the glory,  so now is the time to sweat blood and tears for it. Try this situp workout:
Day 1: Feet flat on ground, hands behind your head, elbows pointing forward. When you come up, the elbow should touch 2 inches below the knee cap. Today, perform 150-200 and be sure to track your results.
Day 2:5 push ups, 5 situps, 10 push ups, 10 situps, 15 push ups, 15 situps, then work your way back down. Try to go back up and down again if you can.
Day 3:Take off today.
Day 4:Set your clock for 1 minute and perform your max. Repeat this 3 times. Day 5: Start the situp, hold for 2 seconds halfway up, then hold for 2 seconds at the top. Perform as many as you can. Try to do 5 sets like this. It will build your endurance in no time.
Day 6:Take off today.
Day 7:Set your watch for 2 minutes. Perform 3 max sets like this.

5. Pull-ups – You’ve heard me talk about pull-ups a lot on this blog. Why? They are another staple in your fitness regimen and you must learn how to do them. Unless of course, you want to look foolish. Here’s my recommendation: Join a gym and start using the weight assisted pull-up machine. In no time at all, you will be able to bang out your first pull up. (Note: Be sure to have your palms facing in…commonly known as the “chin up.” This is the form you need to master.)

Here’s a 7-day program to get you in killer pull up condition:
Day 1: (Either on weight assisted machine or free pull up bar) Perform “1-2-3- ladders.” Start off by doing 1 pull up, hop off for 5 seconds. Then hop on and do 2 pull ups, hop off for 5 seconds. Then hop on for 3 pull ups, and off for 5 seconds. Now, work your way back down from 3 to 1.

(Repeat 3 times. If you are in better physical condition extend your ladders from 1 to 5…. maybe even 1 to 7)
Day 2: Do 5 sets of full max. Be sure to note these numbers in your journal.
Day 3: Take off today.
Day 4: Ladders today (same as in #1). After you finish, perform 3 sets of full max.
Day 5: Ladders today again. This time, try to extend your reps. If you were going from 1 to 3, turn it up a notch and go from 1 to 5. No full max sets afterwards.
Day 6: Take off today.
Day 7: Perform 25-50 pull ups today. Be sure to note how many sets it takes you to do them. Ultimately, you want to decrease the number of sets by increasing the number of reps you perform in each set; thus, increasing your muscular strength and endurance.

You can download an entire meal plan and a step by step workout program as you prepare for the FBI physical fitness test at our FBI Ultimate Workout Database.

I hope this article helped you in some way.

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