Below you will find a FREE and very detailed 10 week Pre-FLETC PT prep program designed to help a new recruit stand out for the right reasons during ORT at FLETC and agency specific training. Since there is no charge, we ask our readers to please click on the advertiser’s links and show some support to help keep the lights on here at FLETC Forum.
Each filled black dot is one day’s workout, and the un-filled are either accessory lifts or reps for As Many Reps As Possible. (AMRAP) There is no detailed periodization, but each week the workouts need to be completed, with at least one day separation between strength workouts!
Have a question let us know and we are here to help…3…2…1…GO!!!!!!!
WEEK 1
● Dead Lift 10-8-6-6-6
○ 303 tempo (3 sec. down, zero sec. pause, 3 sec. up…..repeat)
● 4 Rounds
○ 40 jump rope skips or 10 “double under” skips
○ 10 Back Squats
○ 10 Push up
● 20 min jog beginner~~~~ >5k under 20 advanced.
WEEK 2
● Dead Lift 5-5-5-5-5
○ 303 tempo (3 sec. down, zero sec. pause, 3 sec. up…..repeat)
● 15 Min AMRAP (As Many Reps As Possible)
○ 10 Front Lunge Each side (20 total reps)
○ 10 Pull ups (if athletes can’t string together PU’s, sub horizontal bar pull up, set smith machine mid thigh, rest feet on ground and pull chest to bar)
○ 10 Burpees
● 400m run X 5
WEEK 3
● Weighted Pushup 6-6-6-6 (1sec. down, pause, 1 sec. up…..repeat)
○ Front Squat 6-6-6-6 (2 sec. down, zero sec. pause, 2 sec. up…..repeat)
○ 40 skips on jump rope or 10 double unders
○ 6-6-6-6 Pull Ups or horizontal pull for beginner
○ .5 Pood (~20lbs) Kettle Bell Front Squat
○ 10 Burpees
● 5k Run (not jog!)
WEEK 4
● Dead Lift 5-5-5-5-5
○ 303 tempo (3 sec. down, zero sec. pause, 3 sec. up…..repeat)
● 15 min. AMRAP (trained athletes use 15 lb. dumbbell on chest or weighted vest)
○ 10 sit up
○ 10 back extension (no machine use swiss ball)
○ 15 box step up (each leg)
● Run 800m x 3
● Front Squat 5-5-5-5-5
○ 303 tempo (3 sec. down, zero sec. pause, 3 sec. up…..repeat)
WEEK 5
● 10 rep warm-up of each, followed by one set of each with rep scheme.
○ Deadlift 3 reps
○ Front Squat 3 reps
○ Bench 3 reps
○ Squat
● Deadlift (adjust weight for perfect form——no failure this workout!)
○ 7-7-7-7-7
WEEK 6
● 3 Rounds
○ 400m run
○ 21 Kettle Bell swings
● 25 min jog
● Weighted Deadhang Pullup (negatives for beginner)
○ Single leg squat 7-7-7
● 8 Sets
○ 10 Kettle Bell swings 1 pood
○ 10 box jump
○ 10 push ups
○ 10 Dumb Bell Squat Press or .5 pood-Kettle Bell
WEEK 7
● 5k
● Deadlift 5-5-5-5
● Run 800m x 3 ……..1 min rest in between
● Back Squat 5-5-5-5-5
WEEK 8
● 4-6-8-10-8-6-4 reps
○ Back Squats
○ Kettle Bell swing
○ Kipping Pull up
● 5k
● Deadlift 5-5-5-5-5
WEEK 9
● Hike/bike/yoga/play…….etc/
WEEK 10
● FLETC testing
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Sorry for the delay in getting this out, it has been a crazy few months but we are working on getting new content up on a more regular basis.
Stay safe – Brad
Brad
Thanks for the workout!! Is there a site for those of us that are less savy on the crossfit terms and excersises may find a demonstration or explanation..
Thanks again!!
Wayne
@ Wayne -
If you have a specific question about an exercise fire away. The crossfit website is awesome (no affiliation w/ Fletc Forum), http://www.crossfit.com/cf-info/excercise.html and you can also utilize youtube for some demo vids.
We will be posting some vids in the near future. As you know, this is not our primary business just a fun side project we thought might be able to help some people get ready for FLETC or any police academy. Thanks for the comment.
Personally – one of the best conditioning workouts I ever did was using the Prowler/Butcher sled…it is brutal and awesome. I will post of vid of that ASAP. I didn’t add to above program because most don’t have access to that type of sled training.
Hi Brad,
Thanks for the workout. Crossfit website does give all the info you need. Also If I can ask what #’s should you be doing going into FLETC for USSS UD? I am 37 and I feel I am in good shape. But I don’t want to be that guy!
@Ryan -
Hit these numbers before UD training and you should be set:
push – 50 in one min
sit – 50 in one min
pull up – 10 (lock out)
1.5 mile run – sub 11:30
The key is doing these events with minimal breaks (less than 5 mins) between each event. 3 events are “power” events, get 3-4 points on each and cruise the run…more than enough points to graduate and not be “that guy”.
Any other questions let me know.
Ok thanks. I can do all that but the pull ups. Working on those. Thanks for the target numbers.
Hi,
I’m in the USSS UD pipeline as well; looking at those numbers, what’s the best way to improve your pullup numbers, if you don’t have access to a pullup bar?
Thanks!
Al – Thanks for the question.
Do you belong to a gym? What are you doing to prep for FLETC/JJRTC? Every gym has a pull up bar, if not you can sub with lat pull downs and rows. BUT…you really need to practice doing full lock out pull ups.
PT is VERY important to the UD and you will get canned if you can’t make the numbers for the PT test during training.
I’d buy a cheap Irom Gym pull up bar for $30.00 at Walmart and use it at home
http://www.walmart.com/ip/Iron-Gym-Xtreme-Workout-Bar/13032424?adid=77777777913300000043&wmlspartner=PSGooglePLA&ci_src=17588969&ci_sku=13032424
Brad,
Thanks for answering my question;
I belong to a college gym that doesn’t
have a pullup bar, and I’m running 4
miles a day, as I’m trying to improve
my pace to the 8 min mile mark.
I have the Iron Gym Bar (pushups/situps/lifts),
but the door frames in my apartment will not support
the weight, nor are they the right size.
Thanks again for the useful info on this forum!
Al – Does your college gym have a Smith machine?
If so, raise it all the way and perform pull ups that way. Here is the secret to passing the USSS PT.
Max out points on power events, push/pull/sit ups and cruise the run. When training don’t take long breaks. Get 3-4 points on the first three events and you already passed the PT test and just need to run a decent 1.5
Brad,
My college gym doesn’t have a Smith Machine,
but they do have a lateral pulldown machine.
Thanks again for the information!
Also – Don’t forget rows and other back exercises.
I never did pull ups before UD but worked out on regular basis and was fine
Brad, Could you give me more details on how to do the Prowler/Butcher sled workout that you liked so much. Also in Week 1 is says to do 4 rounds, do 4 rounds of what? The 15min AMRAP what exercise am I doing for that in week 2. Thanks
4 Rounds/Sets
○ 40 jump rope skips or 10 “double under” skips
○ 10 Back Squats
○ 10 Push up
Hello, I have some questions, what is 303 tempo, what is 4 rounds in the first week and the 15min AMRAP in the second week what kind of workout are you doing for that. Thanks
303 tempo (3 sec. down, zero sec. pause, 3 sec. up…..repeat)
AMRAP (As Many Reps As Possible)
The Prowler is unreal for conditioning. High/low pushes, arm over arm pulls, etc.
Google some vids, pretty intense.