Federal Law Enforcement Training

Federal Law Enforcement Training Center (FLETC) Six week training Prep Program plus a 45 Day Beginner workout Training for the PEB FOLLOW ON Training for Immigration and Customs Enforcement / Border Patrol Agent Training StewSmith.com Copyright 2003

Stew Smiths Downloadable Workout Series

The U.S. Federal Law Enforcement Training Workout

Prep for the PEB

And Border Patrol / Immigration / Customs Enforcement Officers

ALSO: Including a 45 Day beginner workout for people

just starting a fitness program

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.

Table of Contents

About the Author

Prepare for Federal LE Officer Training

Stretching Program

Exercises Explained

Workouts Explained

Nutritional Tips for Better Physical Performance

The 45 Day Beginner Program

The Six Week FLETC PEB Workout

Closing Remarks on Running faster 1.5 mile run

Additional Six Week US Border Patrol and Immigrations Officer Test Prep


About the Author

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 Stews 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

Stews Published Books The Complete Guide to Navy SEAL Fitness - Advanced 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 Special Operations Workout Intermediate / Advanced The TV Watchers Workout BEGINNERS

The Complete List of Stew Smiths eBooks:

The Military Physical Fitness Workouts Advanced Combat Conditioning Workout Navy SEAL Workout Phase 1 Beginner Weeks 1-6 Navy SEAL Workout Phase 2 - Intermediate Weeks 1-6 Navy SEAL Workout Phase 3 Advanced Weeks 7-12 Navy SEAL Workout Phase 4 Grinder PT 4 weeks before Hell Week Navy SWCC Workout Navy OCS Workout The Service Academy Workout (West Point, Navy, Air Force Academy) The Navy, Air Force, Marine Corp Bootcamp Workout The Army PFT Workout The Army Air Assault School Workout The Army Airborne Workout The Army Special Forces / Ranger Workout Phase 1 & 2 USMC RECON Workout Phase 1 & 2 USMC OCS / TBS Workout Air Force PJ / CCT Workout US Coast Guard Helicopter Rescue Swimmer and Navy SAR Workout

The Law Enforcement Physical Fitness Test Workouts The FBI Academy Workout The FBI SWAT Team Workout The DEA Workout The FLETC Workout Ace the PEB / ATF/ Border Patrol / ICE eBook(s) The State / Local Police Academy Workout The Public Safety Diver Workout

General Fitness and Nutritional Guides for Everyone The 45 Day Beginner Guide to Fitness The 45 Day Intermediate Guide to Fitness The Six Week Advanced Weights and PT Program The Diabetic Prevention Workout / Diet The Teenaged Athlete Workout The Busy Executive Workout Routine


Stew Smiths eBooks are sold on the following sites:

www.stewsmith.com www.heroesoftomorrow.org

www.military.com www.navyseals.com www.sealstrike.com

and now www.eBookMerchant.com

And his published books can be found at local book retailers as well as

The NavySEAL.com SOCOM Store www.amazon.com

www.bn.com www.getfitnow.com

Contact Stew Smith (Email, mail) As part of the downloadable, you do have access to email me at anytime and I will answer your questions as soon as possible.

Below are the different ways to contact me for any of the products and services at www.stewsmith.com

Mail and email addresses: StewSmith.com PO Box 122 Severna Park MD 21146 Email - [email protected]

All rights reserved. Any part of this book may NOT be reproduced without the permission of the author. Any unauthorized transmission electronic or printed is prohibited.

Federal Law Enforcement Training Center (excerpt from FLETC website) The Federal Law Enforcement Training Center (FLETC) is a consolidated training center operated by the Department of Treasury and trains all of the United States Federal law enforcement personnel. The FLETC mission is to provide quality, cost effective training for law enforcement professionals. The Center accomplishes this mission by utilizing law enforcement and training experts; providing quality facilities, support services, and technical assistance; conducting law enforcement research and development; and sharing law enforcement technology. The FLETC now provides quality training in a consolidated training environment to more than 70 agencies, most of which would otherwise have been unable to adequately train their personnel. It is important to be thoroughly informed by reading the FLETC website at www.FLETC.gov

Naturally, there are physical standards. Though each agency has its own standards and testing criteria, all FLETC graduates are required to pass the Physical Efficiency Battery (PEB). FLETC is similar to a military bootcamp as far as passing basic standards. As in bootcamp you have to pass the standard military PFT, which is usually a run, pushups, and situps test. If you


are advancing to Navy SEAL training or RECON Marine School - you will have to achieve higher scores on the basic PFT and have to perform more exercises like swimming, obstacles courses, and pullups. The same hold true for the FLETC student. If a FLETC student is seeking a specialized profession, he/she must pass the PEB with usually higher standards and pass another physical test that involves other advanced training skills such as body drags, shuttle runs, and rope climbs for example.

The minimum Standards for your age groups / sex is 40% on all events - http://www.fletc.gov/ptd/PEB-1%20web.htm

Visit above link to figure out what your minimal scores are. However, it is best to prepare to score in the 90-95% range than to shoot for minimal standards. Never just meet the minimum.

For this program, all FLETC graduates need to pass the PEB. Here is what I recommend to do to pass such a test:

1. The Fitness PEB consists of five physical fitness items performed during a single physical fitness evaluation session. A passing score (40% or higher) is required for each test item before you can enter the FLETC. 25% is considered minimally acceptable. The PEB measures the following:

Flexibility (sit and reach test) Body fat assessment Speed and agility (Illinois Agility test) Aerobic capacity (1.5 mile run), and Upper body strength (bench press)

See previous link for Sex/Age group PEB scores / point.

2. Possess a valid CPR certification. Participants must bring their current CPR card (American Heart Association or American Red Cross). CPR class will be offered after hours for students without a CPR certification.

3. Attend all class sessions. Students who arrive late or leave early and are absent from either instructional or practical sessions will not graduate from the program.

4. Successfully pass (minimum score of 70%) the written examinations. A comprehensive multiple choice examination and a case study examination is given at the end of the program.

5. At the END of FLETC You must successfully pass the practical examination. This evaluation will be conducted to assess the individual's skill in conducting all phases of the PEB. A minimum score of 80% is required.


Here are some examples of what you can do to ace the FLETC PEB:

1 - Flexibility - To increase flexibility it is recommended to stretch at least two times a day. In one week, you will see a big difference. Your lowerback and hamstrings are the two muscles that get tested in the flexibility test, but it is recommended to stretch all muscles, not just a few muscles groups. Buy a comprehensive fitness book or join a yoga class.

2 - Body Fat Test - To pass a body fat test, it is recommended to lose excess body fat by increasing your cardio-vascular exercise. You may have to add 30-60 minutes of walking, jogging, biking, swimming, or other activity that increases your heart rate EVERYDAY. See: www.stewsmith.com/linkpages/leandown.htm

3 - Agility Test - The Illinois Agility Test is a challenging 15-20 seconds test that requires the students to run fast, stop quickly, change directions, and move the body from a laying position to a running stride as quickly as possible. The course is 30 feet long and 15 feet wide. Place four cones 10 feet apart at the 7.5 ft. line and the first and fourth cone at the zero and 30 ft line. A picture is worth a 1000 words.

Start Finish

A great scores is 15 seconds or less. The best way to prepare for this test is do it over and over again. Do 5-10 times every other day at the end of a regular workout is recommended.

4 - Endurance Test - (1.5 mile run) - The 1.5 mile run is a standard endurance test by military and law enforcement alike. The best way to prepare for this test is to create a goal, divide that goal by 6. This will equal your 1/4 mile pace you should set for yourself. If that goal is 9:00, your 1/4 mile pace is a 1:30, or 3:00 1/2 mile or 6:00 mile pace. To reach this pace for 1.5 miles, try 1/4 mile repeats, 1/2 mile repeats, and mile repeats 3-5 days a week. The three mile track workout is a good


option too. See Running Faster article. www.stewsmith.com/linkpages/runfaster.htm

5 - Upperbody Strength Test - (Bench Press) This very common exercise is done on a Universal type machine - not free weights, but some jurisdictions do use free weights. At FLETC, this is done on machine. Simply push up from laying on a bench as much weight as you can. You get as many tries as you like to work up to a maximum effort. Achieving your body weight is a good goal, but pushing your body weight and more will receive more points in your PEB. Bench press, pushups, and triceps exercises are great exercises to do to assist in a better bench press on the PEB.

When you arrive at FLETC, you will be placed in a stressful environment and expected to excel in Law enforcement education, close quarter living, team work, and physical fitness tests (PFT) or the PEB. Though each agency differs in testing exercises and measuring criteria, most NEW police officer personnel labor over this event for several weeks prior. But for those who properly prepare themselves, the PEB can be just another workout.

Why show up at FLETC unprepared for the physical fitness test? You would be surprised but many people are physically unprepared for life in law enforcement or the military when they arrive at training. If you show up fit and

able to pass your PEB easily, the fitness part of FLETC will be a STRESS releaser - not a STRESS INCREASER...

You have to take a running test - so run! And you have to be flexible and lift weights - so practice those weights, calisthenics and cardio events!

EVEN if you are not going into the military or law enforcement academy, this type of training is beneficial to building endurance and muscle stamina and long lasting strength great for people who like martial arts too.

Here are the exercises of all the service's PFTs and helpful tips to increase your overall score on test day:

The Stretching Program

Increasing ones flexibility should be the first goal before starting fitness / athletic activity. If you are a beginner the 45 day workout will have you stretching as a significant part of your workout time. 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

This above stretching list is what you need to do when the workout says stretch 5-10:00.

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. The warm-up and 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 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.


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.

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.

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.

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.

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.


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.

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.

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.

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 legs 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.

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 / weight exercises

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.


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.

8 Count bodybuilder pushups

Pos 1 Pos 2 Pos 3 Pos 4

Pos 5 Pos 6 Pos 7 pos 8

Pullups NOT part of the TEST but you can develop necessary muscle groups for the Training Center obstacle courses as well as your selected officer course.

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.

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.


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.

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.

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.

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. 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.

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.

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.

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 wont take long to make this burn. Muscles used gastrocnemius and soleus. (single leg heel raise)

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)

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)

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 (Also called Regular / reverse crunch - Add the regular and reverse crunch together in one motionYou will feel this one twice as fast

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.

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.

Flutterkicks - Place your hands under your hips. Lift your legs 6 inches off the floor and begin walking, raising each leg approximately 36 inches off the ground. Keep your legs straight and moving. This is a four count exercise.

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.

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

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.

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.

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.


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).

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 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.

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 Hold dumbbells 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).

Hammer Curls 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!

Nutrition Section

Additional Reading Learning about calories to lose weight and gain weight:

On average, when people stop exercising and no longer care about what they eat, they can gain five to ten pounds a year. That is why in five short years, people step on a scale and cannot believe they are nearly FIFTY pounds overweight. Weight has a way of sneaking up on you over time. You do not get overweight overnight and you do not lose the weight overnight either. Both take time, but fortunately losing weight can be faster if you follow a strict nutritional and exercise plan. Both take only minutes a day.

Here are a few eating tips and some ideas on quick exercises routines to try when time is limited:

1) Lay off the fast food Before you go on a trip or a long day at work, try to eat before you leave and pack a lunch. Foods high in protein mixed with a natural carbohydrate are great energy meals. Try a lean turkey or chicken


sandwich with vegetables like lettuce and tomato. Watch out for the mayo too many calories and fat grams. Try mustard instead. Fruits are great quick snacks too. Try apples, oranges, bananas for natural sources of energy. For more ideas see www.stewsmith.com/linkpages/dietplan.htm

2) Wake up and burn some calories As busy days pile up with more and more obligations, the scheduled 5:00pm workout can easily get bumped! Make thirty minutes of exercise fit into your mornings and do some type of workout.

- Try biking, walking, or running for 30 minutes - Go to your gym for a quick circuit routine

- Try calisthenics like jumping jacks / pushups / crunch routine and jumping jacks / squats / lunges / crunches

- Try using dumbbells for arms and shoulders - Another Tip if you do not schedule a

workout it does not exist!!

3) Dont wait Start NOW! Why wait? When you can, you should try to eat at regularly scheduled times during the day. Healthy snacks and meals will carry you through your stressful days much better than skipping meals or binge eating. You will find that if you keep a good schedule, you will lose weight and inches. Add exercise to the plan and you will also get fit and feel better than you have in years. Try an eating schedule of the following recommended times:

0630 breakfast 0930 morning snack 1230 lunch 1530 afternoon snack 1830 dinner

If your days are longer than 15-18 hours you should try another light snack at 2100 of foods like yogurt, grapes, milk. Other snacks during the day can be salads, fruits, lean meats, small sandwiches, boiled eggs and others. See chart on next page for better ideas on what to eat during the day and before and after exercise sessions.

4) Walk more When safety is not an issue, try to walk farther than normal when going about your normal day. Burning a few more calories by walking is


one of the easiest ways to walk off that extra weight. Just twenty minutes of brisk walking can burn over 100-150 calories.

5) Keep working the abdominal region Not with food but with exercises like crunches, situps, and lower back stretches. Check out the articles on Washboard Abs and Lose those Love Handles for ideas. When you do these exercises for just 5-10 minutes daily, it is easier to remember to watch your food intake and stop yourself from gorging.

Overall, it is important to keep up the habit of moving more and eating better foods for you. These tips can help you prevent unneeded weight gain. See Fundamentals of Nutrition Chart below and on the next page:


The Fundamentals of Nutrition Morning Meal (Serving = fist size) Eat 2-3 servings of any *minimal fat - 1 qt water

Proteins boiled egg whites, yogurt, milk, lean meats, protein shake, vege beef stew

Carb/Protein mix some fruits like grapes, bananas, blueberries cereal with milk

Mid Morning Meal Eat 1 serving

Slimfast meal bar, boiled egg, Go-Gurt, Tuna

Fruit salad, apple, orange, banana etc

Lunch 1 qt water

Chicken, tuna, fish, lean meat sandwich on wheat bread, no mayo mix meat with salad

Mixed salads with variety of vegetables green leafy lettuce, broccoli, carrots, tomatoes, onion

Mid Afternoon Meal 1 qt water

Optional peanuts, almonds = high calories

Optional juice, fruit, vegetable small salad

Evening Meal 1 qt water

Lean chicken, fish, meat, broiled NOT FRIED

Large Salad above eggplant

Pre Post Workout Meals Before Your Cardio

Workout Before Your Lifting or PT

Workout Carbohydrates 75 100%

Carbohydrates 75% & Protein 25%

Prior to running, swimming, biking etcat medium to high intensity levels for 30-40 minutes, it is best to eat a small snack to boost sugar levels in your body especially if your workout is before your morning meal. After a night of sleeping and not eating for over 10-12 hours, you need a boost to help you get through the workout. Fruit or fruit juice is fine 20 minutes prior to workout and during is fine. Foods with small amounts of protein can be eaten pre-workout and will help post workout requirements of protein too. Sample Ideas for pre-workout snack are:

1-2 hours prior to lifting eat protein foods and carbohydrates so the protein is there for you after the workout. Lifting weights and doing high repetition calisthenics will break down your muscles and require protein immediately after your workout within 30 minutes. Foods high in carbohydrates to replace the loss of glycogen stores are needed within this time too.

For a great rule of thumb after you workout eat protein, carbohydrates and minimize fatty foods. Foods that should be considered are:


Bananas, apples, oranges, carrots, juice, Gatorade, (any fruit of choice really).

Before workouts longer than 30-40 minute, add some protein to stabilize absorption rates so you can last longer:

Eat the following about 1-2 hours prior to exercise: Yogurt, protein drink*, milk, boiled egg, slice of meat or cheese, Slimfast meal replacement bar Sip water and carbohydrate drink throughout the workout

*Met-rx powder is highly recommended I like to take of recommended amount.

Pre-workout ideas for lifters / PTers: Bananas, berries, boiled eggs, tuna fish, Met-rx Drink / bar.

Protein or carb replacement drinks are great if post workout occurs mid-day or early morning. See above meal options for protein and carbohydrates sources and these below:

Tuna, chicken, boiled eggs, and green leafy salads with tomatoes, broccoli, cucumber, carrots, onions, and light dressing or oil.

Post Workout Meals The key is to replace carbohydrates and electrolytes lost during the workout drink Powerade / Gatorade immediately after workout

Another important factor is to add protein to help rebuild muscles see above meal / snack ideas within 30 minutes

of workouts

DEHYDRATION It is easy to design a dehydration diet that results in losing 10 lb. of water within several days. Many naive people are encouraged by these rapid results. Simply dehydration by 2-3 % of body weight can result in a 7% drop in physical performance.

Your body is over 75% water and needs this percentage to remain close to that amount in order to function properly.

Sweat is not only water, but salt and electrolytes. These compounds help regulate nerve and muscular function. Without them entire systems start to break down and this can be fatal. Also, once you stop sweating, there is no mechanism in your body to regulate body temperature and you could overheat and die from heat stroke.

Removing additional water from your digestive system by diuretics and laxatives causes the kidneys to overwork and eventually stop functioning. When this occurs the liver assists the body in excretion waste products (if it can) and it stops with its primary mission of metabolizing fat as an energy source. So in a nutshell, you shut down your entire metabolism and your body tries desperately to cling onto any remaining water and fat. This actually can cause the opposite desired affect your body now is retaining water and fat just to survive.

This process is a vicious cycle. The true way to burn fat and lose weight for the long term is to actually drink water


plus exercise. I usually drink over a gallon of water a day but I exercise for more than two hours a day usually. I would recommend 2-3 quarts for women and 3-4 quarts for men per day of water to see huge results in weight loss. The equation looks like this:

Fat loss = water + oxygen (from cardio vascular exercise)

Typical and safe weight loss amounts range from 2-3 pounds per week from using this formula. Any weight loss more than that and you are losing water weight which will come back as quickly as it left.

LOSS OF MUSCLE TISSUE If you lose weight too quickly, much of the weight loss will be muscle tissue. It is estimated that when people lose over 2lbs of weight a week, 30-40% of the weight lost will be muscle.

This is a disaster for keeping the weight off in the long term because muscle is five times more active metabolically than fat tissue. UNLESS you are several retaining water, then once you increase water intake you will lose the water being retained. This can be as much as 10 -20 pounds.

Exercise and Healthy Eating is the First Priority The aim of an exercise program is to lose fat without losing muscle and without reducing metabolic rate. The

exercise needs to be customized to fitness level and to specific goal of fat loss.

Good nutrition is very important for fat loss, and focusing on health and health promoting foods is far more productive than focusing on fat loss and denial of favorite foods.

Adopting a whole food diet, avoiding salt, fat, sugar, additives, preservatives, processed and refined foods, needs to become part of a life style change.

By increasing natural foods with a high fiber and water content (fruit and vegetables) more food can be eaten to appease the appetite without gaining weight.

A whole food diet also has a much higher vitamin and mineral content than a typical diet containing processed and refined foods. Dieting is such a negative term I like to think of it as eating to lose weight.

Together aerobic exercise and resistance training are the ideal combination of exercise to achieve fat loss and it should be part of your lifestyle.


Supplemental Running Plan

I developed a Six Week Running Program you can download for free to help you with achieving your running goal whether it is to run a faster 1.5 3 mile run or ace a PFT run in the military or in law enforcement. See www.stewsmith.com/6weekrunningplan.pdf

It never fails unless you are a cross-country runner or track star in high school or college you will probably have a problem with running a timed run at an above average pace. The reasons for this can range from being a little heavier and stronger in the upperbody to never having run timed runs that you consider long distance running anything in the 1 mile range.

The truth is anyone can be a faster runner it takes time, hard speed work, flexibility, and in some cases weight loss will help more than anything. This eBook running program supplement is designed to assist with increasing speed, endurance, and flexibility. This program is designed to be added as a supplement to your current workout program which can either replace the running in your program all together or you add this program to your present program upping the mileage per week to a higher level. Naturally that choice is yours and would only recommended adding this program to your present program ONLY if you have been running at least 15-20 miles a week.

When running daily or several times a week you must follow all stretches thoroughly and do each of them for at least 15 seconds eachThis should take only 5:00 -10:00 but it is very important not to miss stretching before and after running workout

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.

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)

2

4

8

35

67

9109876

543211

Pullups x 1 / Pushups x 2Situps x 3

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.

2) Pullup Workouts - The pullups and pulldown exercises in the workout will help you build upperbody strength that will enable you to better climb the WALL in obstacle courses you will have to do during the FLETC Academy. Below are some options to pullups IF you cannot meet the repetitions in the pyramids or other workouts.

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.

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!! This is NOT s hard as it looks you will be surprised with your performance after this workout!!

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 and Situp workouts Pushups and situps are great endurance exercises that will help you with your bench press as well as your mid section during the body fat measurement part of the test.

Running: GOAL PACE if the words goal pace appears after your distance run this means if your goal is to run a 1.5 mile in 9:00 which is a 6:00 mile or 90 seconds mile do the math and figure out the time for that distance at your goal pace or read the Running Faster page for a convenient chart.

10,15,20 Workout This workout can be done with any exercise. 10,15,20 refers to the number of reps you do of the same exercise in a back-to-back (no rest) fashion. For instance if you see bicep curls 10,15,20 you will do 10 reps with a particular weight, decrease the weight and do 15 reps, decrease the weight and do 20 reps. You can also reverse it and start with lighter weight / more reps first.

Lifecycle or bike workout Usually the Bike workouts are a specific amount of time and you can choose what level of intensity to use (high or low). BUT with the pyramid, you will see manual mode, levels 2,4,6,8,10 for 1:00 each: for example this means you will be peddling in manual mode, at levels 2 for 1:00, level 4 for 1:00 and so on until you fail. The ultimate workout in this one is a

pyramid that goes from level 1-15-1 holding each level for 1:00. This workout will take 29:00.

The 45 Beginner Workout Plan

The following page holds a 45 Day Beginning Workout Chart that will slowly prepare the body for rigorous activity. I would recommend this program for at least one week IF you were previously in shape, but let yourself slide for 6-12 months.

However, if you have not been active EVER or in over five years, this 45 Day plan should be followed for 45 Days before taking on the challenge of the Six Week FLETC program.

The Six-Week FLETC Program

This Six-week program will challenge you to failure many days. But, the way to ace fitness tests that require speed, endurance, and strength is to build muscles so they can handle stretching, strength, training, and cardio vascular activity. We do this by pushing your perceived limits. This is challenging, but not impossible. I promise you that you will be amazed at what you can do after you complete this six week course.


The Border Patrol and Immigration / Customs Enforcement Officer Training Program and PT Test Six Week Plan

This Six Week program will prepare you for the ICE and BP test of Pushups, situps, and 5:00 aerobic step test:

The minimum standards for this test is:

Pushups 20 in one minute Situps 25 in one minute 5 minute aerobic step test keep steady pace of 30 steps per minute for 5 minutes

It will also prepare you for the CBP Border Patrol Academy of:

1.5 mile timed run in under 13:00 200 yard dash in under 46 seconds A confidence course in under 2 minutes

Also the countless pushups, flutterkicks, situps, body builders, and 3-6 mile group runs while at the FIVE month Academy.


Day 1 *Walk / run /bike - 15:00 Fullbody stretch

Day 2 Repeat 5 times Pushups - 10 / Crunches 10 Shoulder workout Fullbody stretch

Day 3 Walk / run / bike - 15:00 Fullbody stretch

Day 4 Repeat 5 times Bicep curls / triceps ext 10 Shoulder workout Fullbody stretch

Day 5 Walk / run / bike - 15:00 Fullbody stretch

Day 6 Repeat 5 times Walk / run / bike - 3:00 squats - 20 Fullbody stretch

Day 7 Walk / run / bike - 15:00 Shoulder workout Fullbody stretch

Day 8 Repeat 5 times Jumping jacks - 10 Pushups - 10 ( no rest) Fullbody stretch

Day 9 Repeat 3 times Walk or bike 5:00 squats - 20 lunges - 10/leg Fullbody stretch

Day 10 walk / run / bike - 15:00 Shoulder workout Fullbody stretch

Day 11 Walk / run / bike - 15:00 crunches - 50 Fullbody stretch

Day 12 Repeat 5 times Jumping jacks - 10 Pushups - 10 Fullbody stretch

Day 13 Walk / run / bike - 15:00 crunches -50 Fullbody stretch

Day 14 Repeat 5 times jumping jacks - 10 Pushups - 10 Fullbody stretch


Day 16 Repeat 5 times Bicep curls / tricep ext - 10 squats - 20 / lunges - 10 Fullbody stretch


Day 18 Repeat 5 times Pushups - 10 Squats - 20 Fullbody stretch

Day 19 walk / run / bike - 15:00 crunches - 50 Fullbody stretch

Day 20 Repeat 5 times Pushups - 10 Squats - 20 / crunches - 20 Fullbody stretch


Day 22 Repeat 8 times jumping jacks - 10 pushups - 10 Fullbody stretch


Day 24 Repeat 5 times Pushups - 10-15 Squats - 20 / Crunches - 20 Fullbody stretch

Day 25 walk / run / bike - 15:00 crunches - 50 Fullbody stretch

Day 26 Repeat 5 times Walk / Run / Bike 3:00 squats - 20 / lunges - 10 / leg Fullbody stretch

Day 27 Repeat 5 times Bicep curls / tricep ext - 10 Crunches - 20 Fullbody stretch


Day 29 Repeat 8 times Jumping Jacks - 10 Pushups - 10 Fullbody stretch


Day 31 Repeat 4 times military press - 10 Tricep ext - 10 / pushups 10 Crunches - 25 Fullbody stretch

Day 32 Walk / run / bike - 15:00 crunches 50 Shoulder workout Fullbody stretch

Day 33 Repeat 5 times walk / run / bike - 3:00 squats - 20 lunges - 10 / leg Fullbody stretch

Day 34 Walk / run / bike - 15:00 crunches 50 Shoulder workout Fullbody stretch

Day 35 Repeat 10 times jumping jacks - 10 pushups 5-10 crunches - 20 Fullbody stretch


Day 37 Repeat 5 times military press - 10 tricep ext - 10 / pushups- 10 Fullbody stretch


Day 39 Repeat 5 times Squats - 20 lunges - 10 / leg Fullbody stretch

Day 40 Walk / run / bike - 15:00 crunches 75 Fullbody stretch

Day 41 Repeat 5 times military press - 10 Tricep ext - 10 / pushups- 10 Crunches - 25


Day 43 Repeat 10 times jumping jacks - 10 squats - 20 crunches - 20


Day 45 Repeat 10 times jumping jacks - 10 pushups - 10 crunches - 20


Monday 5:00 warmup stretch Upperbody day Bench press max reps body weight Run 1.5 mile - ______ Stretch Rest 10:00 2 Agility tests _____

Bench press 2 xs 20,15,10,5,2,1 reps at increasing weight (ex. 125#,140#,150#, 170#...) In between each set do toe touch for 30 seconds DBs burnout:2xs (heavy, medium,light weight like25#,20#,15# DBs for 10,15,20 reps) biceps curls -10,15,20 Military - 10,15,20 hammer curl-10,15,20 tricep ext -10,15,20

Tuesday 5:00 warmup stretch Lowerbody Day

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

jog: 2 times agility tests

Stretch legs with sit and reach test

(practice technique on jogs, stay low, pivot at the turns, explode at your starts)

sprint: 2 times agility tests

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

Repeat 4 times Run mile in under 2:00 Rest 2:00 in between by doing 30- 50 situps and 10-20 pushups Stretch legs with sit and reach test

Repeat 5 times jumping jacks - 10 Pushups 10

Thursday

1.5 mile run - ___ 2 agility tests

Repeat 3 times Bike 3:00 Squats 30 Lunges 20 Stretch legs with sit and reach test

Friday 5:00 warmup stretch

Pyramid to failure! Pullups 1-x-1 Pushups 2 -max -2 Abs 5- max- 5 Dips 2 max -2

Using the 1-10-1 pyramid (see workout explained)- 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 agility tests

Saturday/Sunday 5:00 warmup stretch

Day off but stretch well


Then do on agility test 50% full speed

1 agility test 75% full speed

1 agility test full speed

Federal Law Enforcement Training Center (FLETC) Six week training Prep Program plus a 45 Day Beginner workout Training for the PEB FOLLOW ON Training for Immigration and Customs Enforcement / Border Patrol Agent Training StewSmith.com Copyright 2003 Monday 5:00 warmup bike stretch

bike - 20:00 or run 2 miles

agility test 1 time box drill 2 times shuttle runs 3 times

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


Tuesday 5:00 warmup stretch

Spartan run run 10:00 agility tests 50 pushups 50 situps Run 10:00 agility tests 50 pushups 50 situps Run 10:00 agility tests 50 pushups 50 abs of choice

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 bicep curls - 20 triceps ext 20 rows - 20 hammer curls- 20 military - 20

Sit and reach test Stretch fullbody

Wednesday 5:00 warmup stretch

Repeat Monday

Stretch 20:00


(head to toe)

Thursday 5:00 warmup stretch

2 mile run

Repeat 5 times jumping jacks - 10 pushups - 10

Stretch

Repeat 3 times bench - 10,15,20 pushups max in 1:00 pulldowns 10,15,20 bicepcurls10,15,20 dips 20 rows - 20 triceps -10,15,20 crunches 100 Stomach stretch Swimmers 1:00 R arm /L leg lifts 20 / each military - 10,15,20 rows - 20

ONLY ONCE (lightweight shoulder 5,3,0 lbs)

Friday

Day off - Stretch


Saturday 5:00 warmup stretch

2 mile run - timed agility test 1 time box drill 2 times shuttle runs 3 times

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 pushups - max in 1:00 pulldowns - 10,15,20 abs - max in 2:00 military press -10,15,20 bicep curls - 10,15,20 tri ext -10,15,20 reps abs - max in 2:00

Legs Leg ext - 10,15,20 squats - 20 leg power box drill - 2 lunges - 20/leg Leg curls - 10,15,20

Federal Law Enforcement Training Center (FLETC) Six week training Prep Program plus a 45 Day Beginner workout Training for the PEB FOLLOW ON Training for Immigration and Customs Enforcement / Border Patrol Agent Training StewSmith.com Copyright 2003 Monday

Repeat 5 times jumping jacks - 10 pushups 10

STRETCH Light Weight

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

bench press workup to maximum weight 10,8,6,4,2,1

pyramid: 1-max -1 pullups x 1 pushups x 2 abs of choice x 5

run -1.5 miles timed


Run /Bike/ ABS Repeat 2 times run - 1 miles Situpsmax 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

Agility tests repeat 4 times

stretch

Tuesday

Wednesday

Repeat 10 times jumping jacks 10 pushups - 10

Bike / Biceps Legs & abs

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

agility test 1 time leg power box drill 2 times shuttle runs 3 times

Cool down / Stretch


run 2 mile agility test 1 time box drill 2 times shuttle runs 3 times

repeat 3 times 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

bench press workup to maximum weight 10,8,6,4,2,1

stretch

Friday

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

Repeat 4 times agility tests squats 20 lunges 20 /leg heel raises 20/leg situps - 50

Saturday

Repeat 10 times jumping jacks - 10 pushups 10

Repeat 2 times bench press workup to maximum weight 10,8,6,4,2,1

Run - pt - bike 1) run 1.5 miles 2) repeat 10 times 20 abs of choice 10 pushups 10 dips (bench dips)

3) bike 20:00

Federal Law Enforcement Training Center (FLETC) Six week training Prep Program plus a 45 Day Beginner workout Training for the PEB FOLLOW ON Training for Immigration and Customs Enforcement / Border Patrol Agent Training StewSmith.com Copyright 2003 Monday 5:00 warmup stretch

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

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




Spartan run agility test 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 agility test

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


Run 2 miles fast

Repeat 10 times Jumping jacks - 10 squats 10 crunches - 20

agility test 1 time leg power box drill 2 times shuttle runs 3 times

Stretch 20:00

Hold each stretch for 30 seconds

(head to toe)


Day off

Stretch 20:00

(head to toe)



Repeat 10 times jumping jacks - 20 pushups - 10

Stretch

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

1.5 mile run


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


SUNDAY -

rest day

Federal Law Enforcement Training Center (FLETC) Six week training Prep Program plus a 45 Day Beginner workout Training for the PEB FOLLOW ON Training for Immigration and Customs Enforcement / Border Patrol Agent Training StewSmith.com Copyright 2003 Monday 5:00 warmup(jog,bike) stretch

Repeat 4 times Run - 1/4 mile lunges - 20/leg squats - 20 squats - 20

Sprints 10 yds - 10 20 yds - 10 40 yds - 10 100 yds - 2 mile - 1

Pushups - 50 crunches - 50 rev. crunches - 50 double crunches - 50 pushups - 40 crunches - 50 rev. crunches - 50 double crunches - 50 pushups - 30 crunches - 50 rev. crunches - 50 double crunches - 50 pushups - 20 crunches - 50 rev. crunches - 50 double crunches - 50 pushups - max

Tuesday Long RUN or bike - 40:00 total time

Shoulders: Light weight shoulder workout (5,3,0 lbs dumbbells 3 sets -non-stop) lateral raises (palm down) 10 lat raise (thumb up) 10 lat raise(up/down) 10 front raise 10 cross over jacks - 10 military press - 10

Pullups max or Row - 20 crunches - 50 pullups - max or rows - 20 rev crunches - 50 pullups - max double 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


Repeat 2 times (light weights for max reps) bench press - max in 1:00 squats - 1:00 bike / jog - 3:00 military press - 1:00 lunges 30 seconds each leg bicep curls - 1:00 rows - 20 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


Optional cardio day

Choose two - three methods:

bike - 20:00 run 20:00 swim - 20:00

Agility test 2 times -______(time)

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



Rest



Upperbody PT Pullups 2,4,6,8,10 Or pulldowns 1) regular grip bench press 50% max max reps

2) reverse grip bench press max reps of body weight Rest in between sets with 30 abs of choice

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

Federal Law Enforcement Training Center (FLETC) Six week training Prep Program plus a 45 Day Beginner workout Training for the PEB FOLLOW ON Training for Immigration and Customs Enforcement / Border Patrol Agent Training StewSmith.com Copyright 2003 Monday 5:00 warmup stretch

Easy jog 20:00 easy bike 30:00

Repeat 4 times IL agility tests Bench press MAX weight 2 reps Max pushups 1:00 Sit and reach test

Long stretch

Tuesday Warmup -5:00 stretch

2 mile run 10:00 break Repeat 3 times agility test

Wednesday 5:00 warmup run stretch

repeat runs for 30:00 - mile sprints at goal pace if goal is to run 9:00 1.5 mile run you should run 90 secs mile run - mile jogs/walk

bike - 30:00 manual mode levels 1-15-1...each for 1:00 keep going up if you can until 15:00 total - then reverse order for another 15:00 until you reach level 1 again

STRETCH


Endurance / strength day

run 30:00 - shoot for 3-4 miles

Back / Biceps repeat 3 times max pullups - TEST 10 wide pulldowns 10 regular pulldowns 10 rev pulldowns

bicep curls 10,15,20 reps with decreasing weight (no rest) situps - 2:00


Spartan Run run - 1 mile timed MAX bench press MAX - situps IN 2:00 run - 1 mile bench press max reps 50% max 50 - situps run - 1 mile 50 pushups 50 - situps

Try to get same run time every time 7:00-10:00 mile is the slowest you want to go.


run 3 miles easy

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

or pulldowns or rows workout insead of pullups


OPTIONS: Four drills to assist with agility Leg Drills #1 and #2

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 2nd cone, side step to the third

cone, back peddle to the 4th cone, and cross over step back to the 1st cone.

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

Leg Drill # 3

2 3

1 4

S P R I N T

Cross over step

B P A e C d K d l e

Side Step

2 3

1 4


Leg Drill # 3

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.

2 3

1 4

B P A e C d K d l e

Side step / squats

H O P S

Side step / squats


Leg Drill # 4

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:

Federal Law Enforcement Training Center (FLETC) Six week training Prep Program plus a 45 Day Beginner workout Training for the PEB FOLLOW ON Training for Immigration and Customs Enforcement / Border Patrol Agent Training

StewSmith.com Copyright 2003

Running Tips for faster 1.5 mile times

Running faster is not a tough goal to achieve IF you are presently running a 10:00 mile and have a goal of 8:00 mile pace. However, as you can imagine, it gets much tougher going from 8:00 mile pace to 6:00 mile pace or faster. But the 10:00 to 8:00 pace or slower can actually be done in less than a few months as long as you are not new to running.

If you are a beginner, you should always ramp up distance, pace, and intensity over a six to eight week period as described in the chart below:

Running Plan I - Beginning Runners

Wk Mon Tues Weds Thurs Fri

1 1-2 mile Bike or swim 1-2 mile

Bike or swim 1-2 mile

2 2-3 miles

Bike or swim

2-3 miles

Bike or swim

2-3 miles

3* Bike or swim

Bike or swim

Bike or swim

Bike or swim

Bike or swim

4 3 miles Bike or swim 3 miles

Bike or swim 3 miles

5 2 miles 3 miles off 4 miles 2 miles

6 2-3 miles

3-4 miles off

4-5 miles

2-3 miles

*Do not run during Week 3--bike or swim everyday. There is a high risk of injury to beginners.

For more experienced but slower runners, going from 10 8:00 mile pace is best done with the following recommendations:

Wk Mon Tues Weds Thurs Fri Saturday

1-4 2 miles mile at goal pace 68xs No Running rest or PT

2 mile timed & 2 miles jog

PACE DAY 3 miles of intervals at goal pace

Long run: 4-6 miles easy pace

5-8 2 miles mile at goal pace 4-5xs

No Running rest or PT, swim, bike

2 miles timed & 2 miles jog

PACE DAY 4 miles of intervals at goal pace

Long run: 4-6 miles easy pace

Federal Law Enforcement Training Center (FLETC) Six week training Prep Program plus a 45 Day Beginner workout Training for the PEB FOLLOW ON Training for Immigration and Customs Enforcement / Border Patrol Agent Training

StewSmith.com Copyright 2003

Chart explained:

On Mondays, run two miles but try for as long as you can to run at your goal pace chart progress each week on how far you were able to maintain goal pace. The chart below will help you figure out your goal pace at the intervals recommended in this running plan:

Intervals Goal mile pace 8:00 mile

Goal mile pace 7:00 mil

Documents

Federal Law Enforcement Training