FBI Physical Training Recommendations
If you are serious about becoming an FBI agent, then you will be serious about getting into shape and
visiting the gym on a regular basis. Most of the daily labors for federal agents involve some form of physical activity,
including but not
limited to sprinting after fleeing suspects, subduing perpetrators into custody, or search for evidence
in spacious areas.If you hope to have any chance at becoming an FBI agent then it is crucial to start getting into shape
sooner rather than later so you can perform the physical agility tests ahead of the other candidates.
If you don't consider yourself to be in very good shape, it is advised that you begin your FBI training
at least 3-6 months ahead of the testing dates. However, if you consider yourself to already be in good physical shape
and your muscles are well-defined, go ahead and start training 1-2 months beforehand. Keep in mind that the FBI
physical test can be extremely strenuous and it is recommended that you give your body at least 1 days rest before taking
the actual test. Also know that the requirements for female candidates are not as rigorous as they are for males.
What You Can Do:
- Go running several times per week. Time yourself and aim to improve each time.
- Be able to sprint 300 meters in less than 50 seconds
- Be able to run 1.5 miles in less than 11 minutes
- Practice doing sit-ups on a regular basis. Be able to do at least 50 in under a minute
- Practice doing push-ups on a routine basis. Be able to do at least 40 in less than 60 seconds
- Practice doing pull-ups and be able to do at least 5
- Lift weights on a weekly basis and know how to properly work out your main muscle groups
- Consider hiring a personal trainer to ensure that you maximize performance and progression
- Create a circuit training workout that utilizes the exercises listed above
- Consider playing a sport that will enhance your endurance, such as soccer or basketball
- Enroll in a self-defense class and become familiar with disarmament techniques
- Be sure to properly warm up and stretch before any major physical activity
The FBI recommends the following:
FBI Physical Training Recommendations
|
Aerobic Power |
Anaerobic Power |
Strength & Endurance |
| Frequency |
3-5 days per week |
1-2 days per week |
2-3 days per week; non-consecutive days |
| Intensity |
Heavy exertion (so you're too tired to talk) |
3-10 repetitions of 30-90 second sprints; maximum exertion |
3-5 sets of max repetitions. Add resistance for sit-ups and push-ups |
| Time |
20-30 minutes |
Rest twice as long as exertion |
30-60 seconds of rest between sets |
| Exercises |
Walking, running, cycling, swimming, stair-climbing |
Push-ups, sit-ups, pull-ups, sprinting, jumping rope |
Bench-press, curling, squats, cleans, dips, abdominal work |