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.

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

Educational fitness program. Not affiliated with or endorsed by any federal agency. Agency tests differ — confirm the exact protocol for your target.