For a while now I’ve been interested in trying to use the FBI’s Physical Fitness Test (PFT) as a rubric for getting into shape. (PDF link.) What I specifically like about it is that it’s got a broad scoring range, making it easy to track progress over time, and that many of the events line up with the Cooper Standards (PDF).
Students at the FBI academy have four scored events, with scoring for each ranging from -2 to 10 points. Candidates must score at least 12 points in total, and get at least 1 point in each event. There is also a fifth event, pull-ups, which is apparently required for everyone now, but the score only counts for their Tactical Recruitment Program candidates, who must score a minimum of 20 points with that included.
In the table below, I’m showing the -2 (worst), 1 point (minimum passing), and 10-point (maximum) scores for male candidates, and in parenthesis, the percentile for 30-39 year olds based on the Cooper Standards linked above.
| Event | -2 points | 1 point | 10 points |
|---|---|---|---|
| Situps (1 minute) | 31 or fewer (25th) | 38 (55-60th) | 58+ (99th) |
| 300 meter sprint | 55.1″ or greater | 52.4â51.1 sec. | 40.9 sec. or less |
| Pushups, untimed1Cooper imposes a 1-minute timer | 19 or fewer (25th) | 30-32 (65th) | 71+ (>95th, <99th) |
| 1.5 mile run | 13:30 or more (~35th) | 12:24â12:15 (50th) | 8:59 or better (>95th, <99th) |
| Pullups | N/A | 2-3 pullups | 20+ |
I am certain that I would end up with a negative score if I started today. In fact, I suspect I would end up with -8 points. But the huge scoring range means that my journey to get back in shape will let me track my score on the way from -8 to 12 points–and that there’s still plenty of room from there. (Plus, I can add in pullups and go for 50!)
Edit: For bonus points, gun owners can go for the FBI Pistol Qualification too. (More here.)
I started the Hundred Pushups program on Tuesday: https://hundredpushups.com/index.html along with 200 Situps: https://twohundredsitups.com/
I started off pretty tame, and felt good about it the night, and the next day. But today the soreness caught up to me, when I was supposed to start Day 2, to the point that I couldn’t do either program without sharp pain, so I stopped.
I’m going to work on slowing things down a little, and maybe not doing both concurrently. I think I’d counsel anyone just starting out like I am to really ease into it. You can always ramp up more if it’s too easy. But I’m now in the position of needing to heal a bit before I carry on.