8 weeks + practice tests · Intermediate–Advanced
Dynamic Agent
8-week special agent fitness preparation
Eight-week gym and running plan for federal law-enforcement selection and academy standards: repeatable strength, running economy, sprint capacity, calisthenic endurance, and recovery under pressure. Educational framework — confirm your target agency’s exact test protocol.
Intent
Train beyond the minimum: upper/lower strength, work-capacity circuits, tempo and interval running. Includes full Field Manual ebook.
Includes
- 5 build days + 2 recovery days per week
- Upper strength, lower strength, calisthenics, upper endurance, lower power blocks
- Three-gear cardio system: easy/Zone 2, tempo, interval control
- Phased 8-week build with week-8 taper and retest
- Practice assessment protocol (agency order when known)
- Rep standards that survive test-day judging
- Field logs for weeks 1–8 + mobility reset
- Recovery and session fueling guidance
Assessment battery
- Push-ups (official timed standard)
- Sit-ups / curl-ups (official timed standard)
- Sprint / shuttle if applicable to target agency
- Timed run (1.5 mi or agency distance)
Equipment
Barbell or dumbbell strength setup · Pull-up bar / lat pulldown access · Bench, rack, or sturdy floor alternatives · Track, treadmill, or measured route for runs · Optional sled, box, kettlebell, ab wheel
Calendar
56 days · 8 weeks
Week 1
- Day 1Upper Strength
- Day 2Lower Strength
- Day 3Calisthenics Circuit
- Day 4Upper Endurance
- Day 5Lower Power · Sprint focus
- Day 6Active Recovery
- Day 7Full Rest
Week 2
- Day 8Upper Strength
- Day 9Lower Strength
- Day 10Practice Assessment (Week 2)
- Day 11Upper Endurance
- Day 12Lower Power · Incline focus
- Day 13Active Recovery
- Day 14Full Rest
Week 3
- Day 15Upper Strength
- Day 16Lower Strength
- Day 17Calisthenics Circuit
- Day 18Upper Endurance
- Day 19Lower Power · Sprint focus
- Day 20Active Recovery
- Day 21Full Rest
Week 4
- Day 22Upper Strength
- Day 23Lower Strength
- Day 24Practice Assessment (Week 4)
- Day 25Upper Endurance
- Day 26Lower Power · Incline focus
- Day 27Active Recovery
- Day 28Full Rest
Week 5
- Day 29Upper Strength
- Day 30Lower Strength
- Day 31Calisthenics Circuit
- Day 32Upper Endurance
- Day 33Lower Power · Sprint focus
- Day 34Active Recovery
- Day 35Full Rest
Week 6
- Day 36Upper Strength
- Day 37Lower Strength
- Day 38Practice Assessment (Week 6)
- Day 39Upper Endurance
- Day 40Lower Power · Incline focus
- Day 41Active Recovery
- Day 42Full Rest
Week 7
- Day 43Upper Strength
- Day 44Lower Strength
- Day 45Practice Assessment (Week 7)
- Day 46Upper Endurance
- Day 47Lower Power · Sprint focus
- Day 48Active Recovery
- Day 49Full Rest
Week 8
- Day 50Upper Strength (Deload)
- Day 51Lower Strength (Deload)
- Day 52Calisthenics (Deload)
- Day 53Upper Endurance (Deload)
- Day 54Retest Battery
- Day 55Active Recovery
- Day 56Full Rest
Field manual
The field manual unlocks after you unlock this plan. It is not a free preview.
Educational fitness program. Not affiliated with or endorsed by any federal agency. Agency tests differ — confirm the exact protocol for your target.