FBI Workout

Stew Smith’s Downloadable Workout Series The Six Week FBI Prep Workout (with Weight training)

Table of Contents About the Author

1

Introduction to FBI testing

3-7

Stretching Program

7-13

Exercises Explained

13-28

Workouts Explained

28-38

The Six Week Workout

38-44

Ideas to Improve the Shuttle Run

45-47

Waiver of Liability What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program as with this specific program written by Stew Smith. By downloading the program, you are waiving any liability to Stew Smith or StewSmith.com. This is a recommended program that has worked for many others. It may not be right for you. It is recommended that you consult a physician before undertaking any new fitness regimen.

Maximum Fitness – The Complete Guide to Navy SEAL Cross-training – Intermediate / advanced The Bootcamp Workout – Beginners / Intermediate Common Sense Self Defense – Self Defense for non –combatants / beginners The TV Watchers Workout – BEGINNERS

About the Author

This workout is designed for those who do not have access to a gym and weights. The FBI and DEA agents PTTs are the same except for a few time criteria differences as noted below. The difference in this downloadable program from the FBI program is that you do not need any equipment other than a pullup bar. The other FBI program utilizes weight training as well as Calisthenics exercises. You will also be required to perform what is called the FBI New Agents PFT which is:

Former Navy Lieutenant Stew Smith graduated from the United States Naval Academy in 1991 and received orders to Basic Underwater Demolition/SEAL (BUD/S) training, (Class 182). He has written workouts that prepare future BUD/S students for BUD/S since 1991, which are still in use today by SEAL recruiters - The BUD/S Warning Order and the books "The Complete Guide to Navy SEAL Fitness” and “Maximum Fitness." Fitness has been apart of Stew’s life throughout his childhood, high school, Naval Academy, Naval SEAL and present life. The website (StewSmith.com) is a window to just about every type of training there is. I hope you enjoy your workout and it helps you graduate your selected course of action or gets you in the best shape of your life… Stew’s Books The Complete Guide to Navy SEAL Fitness - Advanced

Max Pull ups Men: (Minimum Score is 5) Trainee hangs from a horizontal bar, palms turned away from the face and arms fully extended. As the arms are flexed, the trainee's body is pulled upward until his chin is up to and over the bar. Trainee's body is then lowered back to the hanging position with arms fully extended. Women: (Minimum Score 15) Modified Pullups - Trainee lies on her back and extends arms upward, grasping horizontal bar with the palms of her hands turned away from her face. The bar is mounted three feet from the floor and two feet from the wall. Trainee's heels must be touching the floor with the legs and back held straight. As the arms are flexed, the body is pulled up to the bar to a position where the back of the upper arm is parallel to the floor. The body is then lowered back to the starting position. Max Push ups 1 minute Men and Women: (Minimum Score is 35) Trainee begins in the front leaning rest position, hands on teh floor, arms

fully extended, body held straight with the toes touching the floor. As the arms are flexed. the body is lowered to the floor until the upper arm is parallel to the floor. Trainee completes the exercise after returning to the starting position. Max Sit ups 1 min. Men and Women: (Minimum Score is 50) Trainee lies on his back interlacing the fingers of both hands behind the head. The knees are placed at 45 degree angle with the feet and held in place or placed flat on the floor. Trainee raises upperbody and touches the left elbow to the right knee and returns to the starting position. 120 Yard Shuttle Run Men and Women: (Minimum Score 22 - 28 seconds) The course is 30 yards long with one traffic cone (marker) at each end. Ten yards from each end cone, there are two cones set on the left and two cones set on the right sides of the center line, three feet apart, with the inside cones placed three feet on each side of the center line. Trainee begins by lying flat on his back with head touching the base of the starting cone. On command, trainee regains feet by turning to the right and proceeds through the first set of double cones, and on to the second set; on reaching the end cone, trainee turns or rounds the end cone to the left and returns through the two sets of double cones, and rounds starting cone turning left and repeats the course. Total yardage run is 120 yds. Two Mile Run Men and Women (Minimum Score - 16:30) The distance is covered over rolling terrain. The running surface is black top asphalt road. A scoring system is based on profile of maximum achievement in all events. Physical training is afforded daily during the 15 week FBI

Academy. Failure to meet the physical requirements may result in termination. As competitive as it is to enter the FBI Academy, it is highly recommended to achieve maximum scores on the above test. A sample above average highly competitive score would be the following: Pullups - Men 15 Assisted Pullups - Women - 25 Pushups - 75 120 Yard Shuttle Run - 20 seconds 2 mile run - 12-13:00 To achieve the above scores may take at least 12 weeks even if you are fairly active and workout regularly. Here are some sample workouts to help boost your scores: Your calisthenic workouts should consist of the above exercises performed every other day for a total of 3-4 times per week. The day of PT rest will help your muscles recover and be able to gain more reps in two minutes. Also practice perfect form but do each of the exercises as fast as you can. Speed and endurance is your goal. Supersets workout for pushups and situps - See this workout for ideas to increase pushups and situps. These 20-30 minute workouts really work. Run faster - Check out this link to run faster Master any Physical Fitness Test - Check out this link for tips to get a few extra points on your PFT instantly.

The Stretching Program Increasing one’s flexibility should be the first goal before starting fitness / athletic activity. Increased flexibility has been proven to aid in blood circulation, prevention of injuries, increased speed, and range of

motion. A 5-10 minute stretching program after your workout will help to break up the soreness especially if you are doing a new exercise. This is because stretching aids in significantly reducing the amount of lactic acid that remains in your muscles after working out. Follow the stretching chart before and after your workout. Hold these stretches or do these movements for at least 15-20 seconds each: Neck stretch (yes/no) Neck/Shoulder Stretch. Shoulder Shrugs Arm/Shoulder Stretch Forearm Stretch Tricep/Lat Stretch (half moon) Chest / Bicep Stretch Stomach Stretch Lowerback Stretch ITB / Hip Hamstring Stretch Thigh Stretch - standing of laying on floor Calf Stretch

performing these stretches and inhale deeply for three seconds, hold for three seconds and fully exhale. Do this twice per stretch. This will take you to the 15-20 second time minimum for holding these stretches for optimal results. Neck Stretch Turn your head to the left, right, up and down, as if you were nodding "yes" and "no". Do this stretch slowly. Do not raise, lower, or rotate your neck too much or you may cause neck injury.

Shoulder Shrugs - Rotate your shoulders slowly up and down, keeping your arms relaxed by your side. Your shoulders should rotate in small circles and move up and down in slow distinct movements.

Stretching and Warming Up and Cooling Down Stretching is only part of warming up and cooling down.

After working out, the best way to reduce muscle fatigue and soreness is to perform a light cool-down and stretch. This cool-down is similar to the second half of your warm-up (but in the reverse order). The cool-down in this workout should consist of the following phases: Brief cardiovascular activity like biking, running or swimming. Usually 5-10 minutes of this activity is a good warm-up or warm down. Static stretching: Holding these stretches for 15-20 seconds is the best way to end your workout. Do not bounce when

Chest Stretch – Grab a vertical and stationary object with your hand. Pull your body away from your arm in order to feel the stretch of your chest and shoulder connection. Also stretches your bicep.

Forearm Stretch – With your opposite hand pull backwards on your hand while keeping your arm straight and palm pointing in an upward direction. You will feel this stretch in the forearm and bicep / elbow connection.

As you may know, the lower back is the most commonly injured area of the body. Many lower back problems stem from inactivity, lack of flexibility, and improper lifting of heavy objects. Stretching and exercising your lower back will help prevent some of those injuries. Arm / Shoulder Stretch - Drop your shoulder and pull your arm across your chest. With the opposite arm, gently pull your arm across your chest and hold for 15 seconds. Repeat with the other arm.

Thigh Stretch Standing - Standing, bend your knee and grab your foot at the ankle. Pull your heel to your butt and push your hips forward. Squeeze your butt cheeks together keep your knees close together. Hold for 10-15 seconds and repeat with the other leg.( You can hold onto something for balance if you need to OR you can lie down on your hip and perform this stretch.

Triceps into Back Stretch - Place both arms over and behind your head. Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Lean with the pull. Repeat with the other arm.

Hamstring Stretch #1 - From the standing or sitting position, bend forward at the waist and touch your toes. Keep your back straight and slightly bend your knees. You should feel this stretching the back of your thighs. This stretch not only prepares you for the dumbbell triceps exercises, pushups, and dips, but also prepares the back muscles for pull-ups! This is a very important stretch for upper body exercises and swimming.

Stomach Stretch - Lie on your stomach. Push yourself up to your elbows. Slowly lift your head and shoulders and look up at the sky or ceiling. Hold for 15 seconds and repeat two times.

Lower back Hamstring stretch #2 – Spread your legs while standing.. Drop your chest down to your knees and place your hands on the floor. Hold for 10 seconds, then try to straighten the legs.

Hurdler Stretch - Sit on the floor with your legs straight in front of you. Bend your right knee and place the bottom of your foot on the inside of your opposite thigh. With your back straight, lean forward in order to stretch the back of your legs and your lower back. Hold the stretch for 15 seconds, switch legs, and repeat.

Now, bend the rear knee slightly. You should now feel the stretch in your heel. This stretch helps prevent Achilles tendonitis, a severe injury that will sideline most people for about 4-6 weeks.

Descriptions of the PT

ITB Stretch - Sit on the ground with your legs crossed in front of you. Keeping your legs crossed bring the top leg to your chest and bend it at the knee so that your foot is placed outside of your opposite leg’s thigh. Hold your knee for 15 seconds against your chest and repeat with the other leg.

Note: Before and after running or rucking you should perform this stretch. This will help prevent very common overuse injuries in the hips and knees. Calf Stretch into Achilles Tendon Stretch - Stand with one foot 2-3 feet in front of the other. With both feet pointing in the same direction as you are facing, put most of your body weight on your leg that is behind you stretching the calf muscle.

Regular Push-ups - Lie on the ground with your hands placed flat next to your chest. Your hands should be about shoulder width apart. Push yourself up by straightening your arms and keeping your back stiff. Look forward. This exercise will build and firm your shoulders, arms, and chest.

Wide Push-ups - From the same position as the previous push-up, place your hands about six to twelve inches away from your chest. Your hands should be greater than shoulder width apart. The slight change of the arm distance changes the focus of what muscle are exercised. Now, you are building the chest more than your arms and shoulders.

Triceps Push-ups - From the same position as the regular push-up, place your hands under your chest about 1-2 inches away from each other. Spread your legs in order to help with balance. This exercise will concentrate more on the triceps of the arm than the chest.

Close grip-Grab the pull-up bar with your hands placed about an inch apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position. Knee Push-ups - If you are having trouble with regular push-ups or have reached muscle fatigue in your push-up workout, you can always resort to knee-push-ups and receive the same muscular benefit. Lie on the ground as shown. With your knees remaining on the ground, lift your body off the floor by straightening your arms and keeping your back stiff. Pull-ups (regular grip) - Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position. Wide grip - Grab the pull-up bar with your hands placed wider than shoulder width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position. Pull-ups (reverse grip) - Grab the pull-up bar with your hands placed about 2-3 inches apart with your palms facing you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.

Mountain climber grip- Grab the pull-up bar with your hands placed about an inch apart and one palm facing away from you and the other

facing you. Pull yourself upward until your shoulder touches the bar. Repeat each side for a total of two pull-ups - one per shoulder.

Assisted Pull-ups - Using the bar that is 3-4 feet off the ground, place yourself under it and grab with the regular grip. Straighten your back, hips, and legs and pull yourself to the bar so that your chest touches the bar. Repeat as required. This is a great way to start out if you cannot do any pull-ups at all. You can also do this on a pair of parallel bars that are used for dips.

To complete the exercise, bring yourself down so your elbows form a 90 degree angle (no less of an angle) and back to the up position.

Bench Dips -Sit on a chair, bench or small table. Place your feet about three feet in front of you as you sit on the very edge of the seat. Now, grab the edge of the seat with your hands, lift your butt off the seat and lower yourself about 4-5 inches below the seat by bending your arms at the elbow.

Lower body Exercises Squats - Keep your feet shoulder width apart. Drop your butt back as though sitting in a chair. Concentrate on squeezing your glutes in your upward motion. Keep your heels on the ground and knee over your ankles. Your shins should be vertical at all times. Extend your buttocks backward. Do not keep your buttocks over your feet and extend your knees over your feet. Works the gluts, quads, and hams.

Pull-ups (negatives) - If you cannot do any pull-ups, you should try "negatives". Negatives are half pull-ups. All you have to do is get your chin over the bar by standing on something or having spotter push you over the bar. Then, you slowly lower yourself all the way down - let your arms hang grasping the bar fully stretched. Keep your feet up and fight gravity for a count of 5 seconds. Parallel Bar dips - Grab the bars with your hands and put all of your weight on your arms and shoulders. Do not do these exercises with added weight, if you are a beginner, or if you have had a previous shoulder injury.

The 1/2 squat - Intensify your squat by doing 1/2 squats. While in the full squat position, hold the pose and push yourself up and down within a 6” range of motion....just like riding a horse.

Walking Lunge - The lunge is a great leg exercise to develop shape and flexibility. Keep your chest up high and your stomach tight. Take a long step forward and drop your back knee toward the ground. Standup on your forward leg, bringing your feet together and repeat with the other leg. Make sure your knee never extends past your foot. Keep your shin vertical in other words. Muscles used: quadriceps, hams, and gluteus.

You can also hold a weight in your hand if you want a little more resistance and keep both feet on the floor exercising both calves at the same time with less weight distributed per calve. You can also point your toes in as if you were pigeon toes and point them out like you were walking like Charlie Chaplin to change the angle of how you work the calve muscle. Bent Knee Heel Raise - Lift your heel off the floor, this time bend your knees slightly. This will isolate the soleus, which is responsible for jumping higher and starting your sprints. (Calve Exercises)

Stationary Lunge - Take a big stride forward. Bend both knees as you lower yourself so your front thigh is near parallel to the floor. Lift yourself up so your knees are straight but your feet have remained in the same position. If you have bad knees either avoid the lunge exercise or only go half way down. Lunges with weights - Only do the stationary lunges with weights. It is easier on the knees than the walking lunges. Simply hold the weight out to your side with your arms relaxed. Do at least 10 repetitions with each leg.

Abdominals When you exercise your stomach muscles, make sure to exercise and stretch your back also. The stomach and lower back muscles are opposing muscle groups and if one is much stronger than the other, you can injure the weaker muscle group easily. Advanced Crunch - (Legs up) - Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury – place feet on the floor)

Heel Raise (with weights too) Hook one foot behind the other and raise up on your toes. Make certain you use a full range of motion. It won’t take long to make this burn. Muscles used gastrocnemius and soleus. (single leg heel raise)

Reverse Crunch - In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)

Double Crunch – Add the regular and reverse crunch together in one motion…You will feel this one twice as fast…

Upperback exercise #1 (Arm Haulers) - Lie on your belly with your feet on the floor. Lift your chest slightly off the floor and wave your arms from your sides to over your head for 30 seconds.

Upperback exercise #2 - (reverse pushups) - Lie on your stomach in the down pushup position. Lift your hands off the floor instead of pushing the floor. This will strengthen your upperback muscles that oppose the chest muscles. Rear deltoids and rhomboids are the muscles used Right Elbow to Left Knee - Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.

Upperback exercise #3 – (Birds) Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulder blades “pinch” and place them slowly in the down position. Repeat for 10-15 repetitions mimicking a bird flying. Left Elbow to Right Knee - Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee. Lower Back Exercise - Lie on your stomach with your arms extended over your head. Lift your right arm and your left leg off the ground at the same time and repeat for specified number of repetitions. Switch arms/legs and repeat. Lower Back Exercise - Swimmers - Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle.

Advanced Abdominal Exercises: Do not do if you are a beginner! These exercises are not healthy for weak or injured backs. If you cannot do the lower back exercise / swimmer exercises for 1:00 – do not attempt these exercises. Tips to reduce strain on the lower back. 1) Lift your butt off the ground about an inch and place your hands underneath your butt

bone. Lay one hand on top of the other to get a higher lift of the butt, thus taking some of the strain off the lower back. Keep your knees straight and do these exercises at a full range of motion of your hips (legs 6 inches of the floor to vertical) Situps - Lie on your back with your arms crossed over your chest, keeping your knees slightly bent. Raise your upper body off the floor by contracting your abdominal muscles. Touch your elbows to your thighs and repeat.

THUMBS UP / DOWN - Continue with side lateral raises. As you lift your arms upward, keep your thumbs up. Once your arms are shoulder height, turn your hands and make your thumbs point toward the floor. Repeat for 10 times, always leading in the up and down direction with your thumbs. FRONT RAISE (THUMBS UP) - Now, for 10 more repetitions, time to work your front deltoids. Lift the dumbbells from your waist to shoulder height keeping your thumbs up.

The Light Weight Shoulder workout This is one of the safest and best shoulder workouts I have ever learned. This should routine is for post rotator cuff shoulder surgery physical therapy patients. You will find it to be one of the toughest shoulder workouts ever – until you get used to it. LATERAL RAISE - Over 5 pound dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulders back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, keep your palms facing the ground. Follow the next 6 exercises without stopping.

THUMBS UP - After performing 10 regular lateral raises, do 10 lateral raises with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.

CROSS OVERS - With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if you were doing a jumping jack (without jumping). Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions.

MILITARY PRESS Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your

head for 10 final repetitions in the mega-shoulder pump workout.. Slowly lower them to shoulder height and repeat. Muscles used are shoulders and triceps (back of arm).

chair a foot behind you. Do not bend your knees and have your knees move forward. Try to keep your knees directly over your feet at all times in order to safely do this exercise. Muscles worked: Thighs, Hamstrings, Butt, Lower back muscles Lunges w/weight – This is best to be done with dumbbells held in your hand along the side of your waist. Step forward with one leg, bend the knee keeping the knee over the foot as in the squat. This is the same exercise as in the Leg PT exercises but done with dumbbells Muscles worked: Thighs, Hamstrings, Butt muscles.

Weight Lifting Exercises Explained:

Weight training exercises: Build muscle, joint and tendon strength needed for any contact sport. Never begin lifting weights IF not warmed-up properly. You could tear and/or strain the muscles you are trying to develop. Bench Press – Lie on your back on a bench, placing the legs bent with feet flat on the floor on both sides of the bench. Extend your arms upward, grab the bar or dumbbells just greater than shoulder width and lower the bar to your chest slowly. The bar should hit just below the nipples on your sternum. Extend your arms again to a locked position and repeat several times. Muscles worked: Chest, Triceps, Shoulders, and forearm muscles.

Squats w/weight – This you can do with dumbbells in your hands or a barbell across your shoulders. Place weight balanced in either your hands or across your rear shoulders. Look up with your back straight and bend your knees. Your butt should extend to the rear as if you were sitting on a

Pulldowns –Using a pulldown machine, grab the bar, sit down and pull the bar to your collar bones. Keep the bar in front of you. Behind the neck pulldowns are potentially dangerous to your neck and shoulders. Change grips as you can on the pullup bar (wide, regular, close and reverse). Muscles worked: Back (latissimus dorsi), Biceps, forearm grip, rear Shoulder muscles

Dumbbell rows – Bend over and support your lower back by placing your hand and knee on the bench as shown. Pull the dumbbell to your chest area as if you were starting a lawn mower. Muscles worked: Back, forearm grip, Bicep muscles

Leg Extension machine - Sit on the machine. Place the leg machine cushions over your ankles and lift to straighten your legs slowly. Hold for 1 second and return the weight to the down position.

Leg Curl machine - Lie on your stomach or stand (depending on the machine). Place the leg machine cushion over your Achilles tendon area. Pull your legs so your heels almost touch your buttocks and lower weight back to starting position.

Weights with dumbbells Biceps Curls Place dumbells or bar in hands with your palms facing upward. Use a complete range of motion and keep it smooth. Do not swing the weights. Nothing moves but your elbows. Muscles used: biceps (arms).

This is the same as a bicep curls except your palms are facing your hips. Alternate lifting each dumbbells like you were running - "hip to lip". Use a complete range of motion and keep it smooth. Do not swing the weights.

Tricep Extensions- (Back of the arm) With weights in hands, bring your hands overhead and lower the weight toward the back of your neck. Make certain your elbows remain in one place through movement – next to your ears!. Repeat!

PT Workouts Explained Rest Day / Stretch These are days to relax and stretch. Your body needs rest from rigorous exercise. In fact, it is the only way you will grow and get stronger. You should exercise 5 to 6 times per week and rest 1- 2 days per week.

Hammer Curls

The Pyramid Workouts: If you take a look at one of the pyramids, you will notice that it is numbered on both sides. It goes from 1-5 on one side, with the number 6 on the top, and then 5-1 on the other side. Each number represents a step in the pyramid. Your goal is to climb the pyramid all the way up, and all the way back down. So you can consider each step a "set" of your workout.

At the bottom, you will find "pullups x 1, pushups x 2, situps x 3". What this means is that at each "set" or step of the pyramid, you perform 1 pullup for every step you are on, 2 pushups for each step, and 3 situps for each step. You start at the bottom of the pyramid, at number one. For each set, you times that set number by 1 and that tells you how many pullups to do. You multiply it by 2 to get your pushups, and multiply by 3 for situps. So you keep progressing until you get to the top of the pyramid, or your MAX At step ten you perform 10 pullups/ 20 pushups/30 situps. Now you start working your way back down the other side. So the next set you do will be at step 9 on the way back down. So, you'll do 9 pullups/18 pushups/27 situps. Keep going until you worked all the way back down to one. So here is a number summary of the pyramid: Go up the pyramid: (or half pyramid workout) Set/Step 1: 1 pullups/2 pushups/3 situps Set/Step 2: 2 pullups/4 pushups/6 situps Set/Step 3: 3 pullups/6 pushups/9 situps Set/Step 4: 4 pullups/8 pushups/12 situps Set/Step 5: 5 pullups/10 pushups/15 situps (Your first set sets are basically a warmup) Set/Step 6: 6 pullups/12 pushups/18 situps Set/Step 7: 7 pullups/14 pushups/21 situps Set/Step 8: 8 pullups/16 pushups/24 situps Set/Step 9: 9 pullups/18 pushups/27 situps Set/Step 10: 10 pullups/20 pushups/30 situps (Here is where you should fail / max out) Go down the pyramid: (or reverse order pyramid = toughest to easiest number of reps)

4

5

10 9 9 8 8 7 7 6 6

3 2 1

5 4 3 2 1

Pullups x 1 / Pushups x 2 Situps x 3

The Pull-up Workouts The Pullup Pyramid: You will want to rest in between pull-up sets for no longer than one minute. Continue the pull-ups until you cannot perform any more - THEN resort to negatives for the remainder of the workout. In between sets, instead of resting and doing nothing, try to do at least 25 abdominal exercises of your choice. 50 Pullup Workout - The object of the 50 or 100 pullup workout is to do as many pullups in as few sets as possible. Make your own goals, but shoot for 2-3 sets for the 50 pullups workout and maybe 6-8 for the 100 pullup workout. In certain weeks you may have to repeat 50 pullups again. Take a break in between these sets by doing stomach exercises or run 100yds or bike for two-three minutes. Assisted Pullups - This is the first step to being able to perform pullups. Do pullups on a lower bar that is about 3-4 feet high off the ground or a pullup and dip machine using the dip bars as pullup bars. Your feet remain on the floor allowing for less weight to be on your arms, so you can get the needed repetitions. These are also great to do after you can no longer perform anymore dead-hang pullups. This is a good replacement for the Lat Pulldown machine as well.

Negatives - Negatives should be done if you cannot do pull-ups. Many men and women cannot perform any pull-ups. So, for the majority of you who have not done pull-ups in years or have never done pull-ups, this workout will challenge you. This is step two to doing pullups. After you can easily do the required reps with the assisted pullup routines, try a negative. A negative simply takes you through half of a pullup. Get yourself over the bar, either by standing on something or having someone lift you. Once your chin is above the bar, slowly let yourself down counting for 5 seconds. This will get your arms used to supporting your weight. You can build up your strength and within a few months of this workout, you will have your first pullup in years - maybe ever!! Most people have a goal of achieving a pullup when they start working out again with this type of program. You will see there are several different grips to use while doing pullups. This is to equally exercise every angle of the back, arms and forearms.

Rest: There is no rest time while on the 2 minute clock. Do your set as quickly as possible, but watch your form. Do not jeopardize your form for a faster superset time. This is a great time saver workout if you are too busy to take 30-45 minutes to exercise. Take 10-20 minutes and be amazed at yourself performing 100-200 pushups and crunches in that time. Say you finish your superset in 1 minute and 30 seconds, you get 30 seconds rest before you have to begin the next set.

Circuit Workouts - You will see several different circuit routines in this workout program. Basically, a circuit workout is designed to move you as quickly through a workout as possible. There are no rest periods in a circuit until the end. Moving from one exercise to the other is the only rest you will get, but you will rarely be using the same muscle group two times in a row. So there is actually rest built into the workout

Pushup/Crunch Superset: This is a great way to achieve extraordinary repetitions of pushups and crunches! Each set of six exercises should be completed within a two minute period. For example, Set #1: 10 regular pushups 10 regular crunches 10 wide pushups 10 reverse crunches 10 triceps pushups 10 -1/2 sit-ups Do the above circuit within a two minute time period. You should finish this with at least 30-45 seconds remaining. Use this time to stretch, drink some water etc... You will repeat this particular workout 5 times. Total time should only be 10 minutes, BUT you will achieve 150 pushups and 150 abdominal exercises in that time!!

PT with the clock - This type of workout is designed to help students ace a physical fitness test of pullups, pushups, and situps. By performing as many reps as you can of each exercise in a certain time limit, you will be learning the pace required to achieve 100 pushups and 100 situps in two minutes. By using the clock as your training guide, you will become accustomed to doing maximum reps in a time period which will further increase your scores as you continue to practice this type of training.

Monday 5:00 warmup stretch Upperbody day Pushups-max in 1:00

Tuesday 5:00 warmup stretch Lowerbody Day

Wednesday Run or bike 20:00 5:00 warmup stretch

Do knee pushup if you have to at the end-_____

Repeat 3 x’s Mile repeats – timed – run under 10:00 Max squats in 1:00 Lunges- 25 / leg Max situps -1:00

Repeat 4 times Run ¼ mile in under 2:00 Rest 2:00 in between by doing 40- 60 situps

Rest 2:00 Situps-max in 1:00 Rest 2:00 Pullups - max - ____ Shuttle run – yds_____

Bench press – 2 x’s 20,15,10,5 reps at increasing weight (ex. 125#,140#,150#, 170#) In between each set do 30 situps as rest DBs burnout:2x’s (heavy, medium,light weight like25#,20#,15# DBs for 10,15,20 reps)

biceps curls 10,15,20 Military - 10,15,20 hammer curl10,15,20 tricep ext -10,15,20

jog: 2 times 120 yd shuttle run (practice technique on jogs, stay low, pivot at the turns, explode at your starts) sprint: 2 times 120 yd shuttle run

Repeat 10 times jumping jacks - 10 PULLUPS - 5 Pushups – 10 Mega shoulder workout Light weight dumbbells (5,3,and 0 lbs –nonstop) lateral raise – 10 thumbs up lat raise-10 thumbs down lat raise 10 front raise – 10 cross overs – 10 military press - 10

Thursday 2 mile run - _____ 4 shuttle runs Repeat 3 times Bike 3:00 Squats – 30 Lunges – 20 Stretch legs

Friday 5:00 warmup stretch

Saturday/Sunday 5:00 warmup stretch

Pyramid to failure! Pullups 1-x-1 Pushups 3 -max -3 Abs 5- max- 5 Dips – 3 –max -3

Day off but stretch well

Using the 1-10-1 pyramid like at stewsmith.com - start at bottom go to max sets in all events and back down to bottom. If you fail on one event before another like pullups - just do negative or assisted until you max on three of four events... 1 mile timed run

4 shuttle runs

Monday 5:00 warmup bike stretch

Tuesday 5:00 warmup stretch

Wednesday 5:00 warmup stretch

Thursday 5:00 warmup stretch

bike - 20:00 or run 2 miles

Spartan run run 10:00 shuttle runs 50 pushups 50 situps Run 10:00 shuttle runs 50 pushups 50 situps Run 10:00 shuttle runs 50 pushups 50 abs of choice

Repeat Monday

2 mile run

2 mile run

Stretch 20:00

Repeat 5 times jumping jacks - 10 pushups - 10

Upperbody weight / PT Circuit workout (no rest) x 2 Pullups - max Pulldowns - 10,15,20 dips - 10,15,20 abs - max in 2:00 bench press - 50% max (max +3 negatives) pushups - max in 1:00 pulldowns - 10,15,20 abs - max in 2:00 military press 10,15,20 bicep curls - 10,15,20 (10lbs) tri ext -10,15,20 reps (10lbs) abs - max in 2:00

Back / abs Repeat 2 times rev pushups - 25 arm haulers - 25 birds - 25 R arm / L leg - 25 L arm / R leg - 25 Swimmers - 25 crunches 50 R crunches 50 L Crunches 50 Rev crunches 50 Stretch 10:00

Do pushups any way you can - 2 x 25 etc... Repeat 2 times

bench - 10,15,20 pulldowns10,15,20 leg ext - 10,15,20 leg curls 10,15,20 leg press - 10,15,20 mega shoulder (5,3,0 lbs) DB’s ( repeat 2x’s) bicep curls - 20 triceps ext - 20 hammer curls- 20 military - 20

(head to toe)

Stretch Repeat 3 times bench - 10,15,20 pushups – max in 1:00 pulldowns 10,15,20 bicepcurls10,15,20 dips - 20 triceps -10,15,20 crunches – 100 Stomach stretch Swimmers – 1:00 R arm /L leg lifts – 20 / each military - 10,15,20 (mega shoulder 5,3,0 lbs)

Friday Day off - Stretch

Saturday 5:00 warmup stretch

Legs Leg ext - 10,15,20 squats - 20 Leg press - 10,15,20 lunges - 20/leg Leg curls - 10,15,20

Monday Repeat 5 times jumping jacks - 10 pushups 10

STRETCH Mega Shoulder workout (3-5 lbs DB's) lateral raises 10 lat raises (thumb up) 10 lat raise #3 10 (thumbs up/down) front raise 10 cross over jacks - 10 military press - 10

pyramid: 1-max -1 pullups x 1 pushups x 3 abs of choice x 5 run -2 miles timed

Tuesday 5:00 warmup stretch Run /Bike/ ABS Repeat 2 times run - 1 miles Situps–max in 1:00 Crunches – 50 Rev crunches 50 Double crunch -50 Stomach stretch Swimmers – 1:00 R arm /L leg lifts – 20 / each BIKE 10:00 120 yds Shuttle run repeat 4 times stretch

Wednesday Repeat 10 times jumping jacks – 10 pushups - 10 PULLUPS - 5-10

Bike / Biceps Legs & abs Repeat 3 times bike or run - 10:00 squats - 40 lunges - 20/ leg calves - 30 (heel raise) situps - max in 2:00 or crunches

Cool down / Stretch

Thursday 5:00 warmup stretch run 2 mile repeat 3 times 120 yds shuttle run situps – 50 crunches – 50 rev crunches – 50 double crunches – 25 Stomach stretch Swimmers – 1:00 R arm /L leg lifts – 20 / each bike or run 10:00 mega shoulder workout (see Monday) stretch

Friday

Saturday

Run 2 mile timed and max pullups 5x’s how many pullups can you get in 5 sets with 2:00 rest each set - also use assisted pullups too

Repeat 10 times jumping jacks - 10 pushups 10

Repeat 4 times 120 yd shuttle run squats – 20 lunges – 20 /leg heel raises – 20/leg situps - 50

Run - pt - bike 1) run 2 miles 2) repeat 10 times 20 abs of choice 10-20 pushups 10 dips (bench dips)

3) bike 20:00

Repeat 2 times Mega shoulder workout (see monday)

Monday 5:00 warmup stretch

Tuesday 5:00 warmup stretch

Wednesday 5:00 warmup stretch

Thursday 5:00 warmup stretch

Friday 5:00 warmup stretch

Saturday 5:00 warmup stretch

Repeat 20 times Jumping jacks - 20 squats - 20 pullups - 5

Spartan run 120 yd shuttle run run 8-10:00 (mile) 50 pushups 100 abs of choice run 8-10:00 (mile) 50 pushups 75 abs of choice run 8-10:00 (mile) 50 pushups 50 abs of choice 120 yds shuttle run

Run 2 miles fast

Repeat 20 times jumping jacks - 20 pushups - 10

Day off Stretch 20:00

run - 30:00 (how far can you go?____)

(head to toe)

SUNDAY -

Run - 20:00 Abs / lower back Crunches – 50 Rev crunches – 50 Double crunch -25 Stomach stretch Swimmers – 1:00 R arm /L leg lifts – 20 / each

Do pushups any way you can - 2 x 25,knee etc...

Repeat 10 times Jumping jacks - 10 squats - 10 pull-ups – 5-10 Stretch 20:00 Hold each stretch for 30 seconds (head to toe)

Stretch Repeat 3 times pushups - 20 dips - 20 crunches - 100 Rev crunches – 50 Double crunch -25 Stomach stretch Swimmers – 1:00 R arm /L leg lifts – 20 / each

rest day

Monday 5:00 warmup(jog,bike) stretch Repeat 4 times Run - 1/4 mil lunges - 20/leg squats - 20 ½squats - 20 Sprints 10 yds - 10 20 yds - 10 40 yds - 10 100 yds - 2 ¼ mile - 1 Pushups - 50 crunches - 50 rev. crunches - 50 reg/rev crunches - 50 pushups - 40 crunches - 50 rev. crunches - 50 reg/rev crunches - 50 pushups - 30 crunches - 50 rev. crunches - 50 reg/rev crunches - 50 pushups - 20 crunches - 50 rev. crunches - 50 reg/rev crunches - 50 pushups - max

Tuesday – Long RUN or bike 40:00 total time Shoulders: mega shoulder workout (5,3,0 lbs dumbbells 3 sets -non-stop) lateral raises (palm down) 10 lat raise (thumb up) 10 lat raise(thumb down) 10 front raise 10 cross over jacks - 10 military press - 10 Pullups - max crunches - 50 pullups - max rev crunches - 50 pullups - max reg/rev crunches - 50 Repeat 3 times Regular Crunch - 50 Reverse Crunch - 50 Right Elbow to Left Knee - 25 Left Elbow to Right Knee - 25 Stomach stretch Swimmers – 1:00 R arm /L leg lifts – 20 / each

Wednesday 5:00 warmup stretch

Thursday 5:00 warmup stretch

Friday 5:00 warmup stretch

Saturday 5:00 warmup stretch

Repeat 2 times

Optional cardio day

Rest

Upperbody PT Pullups 2,4,6,8,10 1) regular grip 2) reverse grip Rest in between sets with 30 abs of choice

18 mintues workout (light weights for max reps) bench press - max in 1:00 squats - 1:00 pullups - max pulldowns - 1:00 bike / jog - 3:00 military press - 1:00 lunges 30 seconds each leg bicep curls - 1:00 bike /run 3:00 tricep ext.- 1:00 heel raises - 1:00 leg ext - 30 seconds leg curls - 30 seconds bike /run 3:00 (medium weight) Dumbell PT: 3x's Shrugs 15 Military press - 15 Tri Extension - 15 Bicep Curls -15 Run or bike = 20:00

Choose two - three methods: bike - 20:00 run 20:00 swim - 20:00

Repeat 3 times crunches - 50 rev. crunches - 50 reg/rev crunches Stomach stretch Swimmers – 1:00 R arm /L leg lifts – 20 / each

Pushup/Crunch superset: 10 cycles of: regular pushup 10 reg crunch 10 wide pushup 10 rev. crunch 10 tricep pushup 10 L/R crunches 10 / 10 Cardio - optional 20:00 of your choice run,bike, swim

FAST

Monday 5:00 warmup stretch

Tuesday

Easy jog 20:00 easy bike 30:00 Repeat 4 times 120 yds shuttle run Max situps– 1:00 Max pullups

Long stretch

stretch

Wednesday 5:00 warmup run stretch

Thursday 5:00 warmup stretch

Friday 5:00 warmup stretch

Saturday 5:00 warmup stretch

2 mile run pushups in 1:00 2:00 break max situps 1:00

repeat runs for 30:00 -¼ mile sprints -¼ mile jogs

run 30:00 - shoot for 34 miles

Spartan Run

run 3 miles easy

run - 1 mile timed MAX - pushups 2:00 MAX - situps IN 2:00 run - 1 mile 50 - pushups 50 - situps run - 1 mile 50 pushups 50 - situps

Pullup workout 2,4,6,8,6,4,2 each grip 1) regular 2) reverse 3) wide

Warmup -5:00

bike - 30:00 manual mode levels 2,4,6,8,10...each for 2:00 keep going up if you can until 15:00 total - then reverse order for another 15:00 until you reach level 2 again STRETCH

Back / Biceps repeat 3 times max pullups - TEST 10 wide pulldowns 10 regularpulldowns 10 rev pulldowns bicep curls 10,15,20 reps with decreasing weight (no rest) situps - 2:00

Try to get same run time every time 8:0010:00 mile is the slowest you want to go.

CONCEPTS •

20 yard Box drills – set up two boxes with four cones - split the class in half

•

Have Best Men start at the first cone and sprint to the 2 cone, side step to the third th cone, back peddle to the 4 cone, and cross over step back to the 1st cone.

nd

Side Step S P R I N T

2

3

2

3

1

4

1

4

B P A e C d K d l e

Cross over step

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Stay low and start in a three point stance or standing running stance

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As students get comfortable with drill, have students pivot and turn at each cone

Leg power drills: Keep cones in the same box drill formation. This time have the students start at the first cone in a standing position, then move forward by broad jumping to the 2nd cone, side step squats to the 3rd cone, back peddle to the 4th cone, and finish up with side stepping squats to the starting position.

Side step / squats

H O P S

2

3

1

4

B P A e C d K d l e

Side step / squats

20 yard M Drills – Set cones in an M formation and have students run forward through the cones, but pivoting and changing directions at every cone. •

Repeat forward running 5 times each student.

•

Have students sprint forward AND back peddle through the M drill changing direction at each cone.

120 yd Shuttle run: Set up two cones 20 yards apart. Have students lie on their back at the first cone. Blow whistle. Students will now run to 2nd cone, pivot, turn around and run back to the 1st cone. A

total of three round trips must occur before students can stop running – this will total 120 yds. This is an actual FBI fitness test and will help you with your agility test: