SPECIAL AGENT PHYSICAL TRAINING GUIDELINES
The Physical Fitness Test measures muscular strength and endurance (sit-ups, push-ups & pull-ups), anaerobic power
(300-meter sprint), and aerobic power (1.5 mile run) with limited amounts of recovery between events. To best prepare,
applicants should adhere to the following principles of exercise training to maximize their results and to avoid injuries.
Exercise Training Principles
Overload
To increase physical fitness, one must exercise at a level that challenges the body beyond its current capacity.
Overload is often expressed in terms of training frequency (how often), training intensity (how demanding), and
training duration (how long).
Progression
For continued fitness improvements, the overload must be gradually increased.
Specificity
To best prepare for the Physical Fitness Test, applicants should devote most of their training time to sprints and
sustained runs, as well as sit-ups, push-ups, and pull-ups performed to protocol. Applicants should also avoid
training each event in isolation.
Reversibility
If physical training ceases, fitness levels will return to pre-training levels. Use it or lose it.
Warm Up & Cool Down
Each workout should begin with a dynamic warm-up period of at least
five to ten minutes. This will increase core body temperature,
lubricate the joints, and prime the nervous system for the workout
that follows. The warm up should include moderate intensity aerobic
activities (i.e., cycling, jogging), and limited amounts of the
specific movements to be trained that day (i.e., push-ups, sit-ups).
You should already be sweating before the workout begins!
Once the workout is completed, perform five to ten minutes of
moderate physical activity as a cool down and transition back to rest.
Sample Workout Program
The Bureau recommends that all applicants follow a disciplined workout
program in preparation for the Physical Fitness Test. To assist
you with this, we have provided a sample Physical Training Planner.
PHYSICAL TRAINING PLANNER
The Physical Training Planner provides applicants with a disciplined workout program in preparation for the
Physical Fitness Test. As you increase in strength, endurance, and power you will be able to progressively
increase your speed, repetitions or intensity for each workout.
| Monday |
Tuesday |
Wednesday |
T |
Friday |
Saturday |
S |
| Warm-up |
Warm-up |
Warm-up |
R |
Warm-up |
Warm-up |
R |
Muscular
Strength &
Endurance |
Aerobic
30-min |
Circuit Workout |
E |
Muscular
Strength &
Endurance |
Aerobic
30-min |
E |
Aerobic
20-min |
|
Anaerobic
(Spints) |
S |
|
|
S |
| Cool-down |
Cool-down |
Cool-down |
T |
Cool-down |
Cool-down |
T |
|
|
|
|
|
|
The Physical
Training Planner includes four different types of workout programs in addition to the warm-up/cool-down:
- Muscular Strength & Endurance
- Aerobic Power
- Anaerobic Power
- Circuit Training
Muscular Strength & Endurance
This type of workout will increase a muscle group's ability to
exert force and resist fatigue. Since strength and endurance
is specific to certain muscle groups, we strongly recommend that
you perform push-ups, sit-ups, and pull-ups in conformance
with the criteria used to score the Bureau Physical Fitness Test, as
your primary strength and endurance exercises.
Aerobic Power
This type of workout will increase the capacity of the
cardiovascular, respiratory, and musculoskeletal systems to deliver
and utilize oxygen for energy. Sustained running should be your
primary mode of aerobic training. Exertion should be heavy
throughout the workout (i.e., you should be working hard enough
that it is impossible to carry on a conversation).
Anaerobic Power
This type of workout will increase the body’s capacity to perform high-intensity work and should consist of short bursts
(30–90 seconds) of maximum exertion. We recommend sprint running, as this will best prepare you for the 300-meter sprint
on the Physical Fitness Test.
Circuit Training
Circuit training combines elements of aerobic, anaerobic, and
muscular strength and endurance exercises with limited rest
periods. Rather than always training for these fitness components in
isolation, we recommend that applicants perform at least
one circuit workout per week to prepare for the multi-stage Physical
Fitness Test. Listed below is a sample circuit workout:
- Run for 90 seconds
- Maximum sit-ups in 30 seconds
- Run for 90 seconds
- Maximum continuous push-ups
- Run for 90 seconds
- Maximum continuous pull-ups
- Run for 90 seconds
- Maximum body weight squats or lunges in 30 seconds
Note: Repeat entire circuit three to five times with one minute of rest in between repetitions.
General Training Guidelines
The general guidelines for training to improve muscular
strength & endurance, aerobic power, and anaerobic power are
provided in the table below. Applicants should use these
guidelines to help structure their workouts appropriately. Special
consideration should be given to circuit training as this type of
workout best replicates the multi-stage Physical Fitness
Test.
|
Muscular Strength & Endurance |
Anaerobic Power |
Aerobic Power |
| Frequency |
2-3 days per week;
non-consecutive days |
1-2 days per week |
3-5 days per week |
| Intensity |
3-5 sets of max repetitions.
Add resistance for
sit-ups & push-ups |
3-10 repetitions of
30-90 second sprints;
maximum exertion |
Heavy exertion -
too difficult to carry
on a conversation |
| Time |
30-60 seconds of rest
between sets |
Rest twice as long as
exertion |
20-30 minutes |
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