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A variation of the Navy SEAL ‘pre-BUD/S’ PT program that can be used to prepare for the Border Patrol Academy’s PT program. Additions to this program include flutter kicks to build the psoas muscles (hip flexors), 1.5 mile timed runs in order to gauge the effectiveness of training and to give a base pace for interval workouts (sprints). 

Deleted from the program are running in boots and swimming. Neither is appropriate for the majority of PT at the Border Patrol Academy. 

WORKOUT FOR CATEGORY I 
RUNNING: The majority of the physical activities you will be required to perform will involve running. The intense amount of running can lead to over stress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities, but ONLY running can prepare your lower extremities for the majority of the activities. 

The goal of the category I student is to work up to 16 miles per week of running. After you have achieved that goal, then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine-week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make. 


RUNNING SCHEDULE I 
WEEKS #1, 2: 2 miles/day, M/W/F (6 miles/ week)
On the Monday of Week 2, do a ˝ mile warm up, a 1.5 mile timed run, then a ˝ mile cool down. This will give a base indication of your 1.5-mile run time and you will be able to figure out your pace for a mile. 

WEEK #3: No running. High risk of stress fractures 

WEEK #4: 3 miles/day, M/W/F (9 miles/wk) 

WEEKS #5 & 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk) 
On Monday of week 5, repeat the 1.5 mile timed run (with a .5 mile warm up and cool down). On Tuesday of Week 6, do a 1 mile warm up, 2x400meter (quarter mile) sprints with a 400m jog between them and after the second one, and a 1 mile cool down. Your goal for the 400m is to take your 1.5 mile pace, divide by 6 (for a 400m pace) then subtract 15 second from that. (Example: 1.5 miles in 12 minutes or an 8 min mile pace. 1.5/6=2 min 400m. Subtract 15 second from 2 minutes and you have a 1:45 pace for the 400 sprint). 

WEEKS #7 & 8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk) 
Repeat the sprint workout on Tuesdays, but make it 4x400m with a 400m jog in between. 

WEEK #9: same as #7 & 8 (16 miles/ wk) 
Repeat the 1.5 mile timed run on Monday to see how you have progressed


PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri) 
SETS OF REPETITIONS 
WEEK #1: 
4X15 PUSHUPS 
4X20 SITUPS 
3X3 PULL UPS 
4x20 FLUTTER KICKS (4 count)

WEEK #2:
5X20 PUSHUPS 
5X20 SITUPS 
3X3 PULL UPS 
5X20 FLUTTER KICKS (4 count)

WEEK #3 & 4:
5X25 PUSHUPS 
5X25 SITUPS 
3X4 PULL UPS 
5X25 FLUTTER KICKS (4 count)

WEEK #5 & 6: 
6X25 PUSHUPS 
6X25 SITUPS 
2X8 PULL UPS 
6X25 FLUTTER KICKS (4 count)

WEEK #7 & 8: 
6X30 PUSHUPS 
6X30 SITUPS 
2X10 PULL UPS 
6X30 FLUTTER KICKS (4 count)

WEEK #9: 
6X30 PUSHUPS 
6X30 SITUPS 
3X10 PULL UPS 
6X30 FLUTTER KICKS (4 count)
* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, followed by a set of flutter kicks immediately with no rest. 

WORKOUT FOR CATEGORY II 
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS. 

RUNNING SCHEDULE II 
(M/Tu/Th/F/Sa) 

WEEKS #1,2: (3/5/4/5/2) miles 19 miles/week 
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week 
WEEK #5: (5/5/6/4/4) miles 24 miles/week 
WEEK #6: (5/6/6/6/4) miles 27 miles/week 
WEEK #7: (6/6/6/6/6) miles 30 miles/week 

On the odd # weeks, begin with a timed 1.5 mile run (including an appropriate warm up and cool down). Pick one day per week to do a set of 400m and 800m sprints at a pace 10-15 seconds faster than your 1.5 mile pace. On one of the other days, throw in some ‘fartlek’ intervals (picking up the pace for an unknown distance), hill work, etc to help build speed and strength. 


* Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9. 






PT SCHEDULE II 
(Mon/Wed/Fri) 
SETS OF REPETITIONS 
WEEK #1 & 2: 
6X30 PUSHUPS 
6X35 SITUPS 
3X10 PULL UPS 
3X20 DIPS 
6X35 FLUTTER KICKS (4 count)

WEEK #3 & 4: 
1OX20 PUSHUPS 
10X25 SITUPS 
4X10 PULL UPS 
10X15 DIPS 
10X25 FLUTTER KICKS (4 count)


WEEK #5: 
15X20 PUSHUPS 
15X25 SITUPS 
4X12 PULLUPS 
15X15 DIPS 
15X25 FLUTTER KICKS (4 count)


WEEK #6: 
20X20 PUSHUPS 
20X25 SITUPS 
5X12 PULL UPS 
20X15 DIPS 
20X25 FLUTTER KICKS (4 count)

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards. 





PYRAMID WORKOUTS 
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5." 

# OF REPETITIONS 
PULL UPS: 1,2,3,4,5,4,3,2,1 
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups) 
SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups) 
DIPS: same as pushups 
FLUTTER KICKS (4 count): same as situps

STRETCH PT 
Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.