1811.xlsx

	A	B	C	D	E	F	G	H
1	16-Week 1811 PFT + SRT Foundation Program
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3	Purpose	Primary Objective	Current MAX FBI PFT	Immediate Focus	Training Split	Autoregulation	Testing	Notes
4	Concurrent tactical performance plan for FBI, ATF, DEA, FLETC, and DSS readiness.	Maximize shared PFT events while maintaining strength, durability, and SRT-oriented work capacity.	Pull-ups 20; 300 m 40.9; Push-ups 471; 1.5 mile 8:59; Total 40.	1.5-mile run, 300 m speed-endurance, push-up endurance, sit-ups, agility, mobility.	4 run exposures + 3 strength sessions + 3–5 calisthenics exposures weekly.	Use RPE first. Percentages guide lifting, but readiness overrides loading.	Weeks 4, 8, 12, and 16 are deload/test weeks.	Use Garmin/time-based intervals when no measured track is available. The goal for loaded carries should be to work towards 100% of bodyweight.
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6	RPE	Meaning		Weekly Template	Primary Goal	Running	Strength	Calisthenics
7	4	Easy; conversational; recovery/base work		Monday	Lower strength + aerobic base	Zone 2	Squat/hinge	Core/prehab
8	5	Moderate; controlled		Tuesday	Speed + agility	300 m equivalents	None/light	Optional sit-ups
9	6	Productive; no grind		Wednesday	Upper strength + endurance	None/easy only	Bench/pull-up	Push-up density
10	7	Challenging; ~3 reps in reserve		Thursday	Threshold/1.5-mile development	Threshold intervals	None	Optional sit-ups
11	8	Hard; ~2 reps in reserve		Friday	Tactical strength/work capacity	Low aerobic/circuit	Full-body	Pull-ups/grip
12	9	Very hard; ~1 rep in reserve		Saturday	PFT-specific mixed session	Sequencing/time trial	Minimal	Agency-event practice
13	10	Maximal effort; test only		Sunday	Recovery	Walk/mobility	None	Mobility only
14	Rule	Most sessions should live around RPE 6–8; avoid turning training into constant testing.		Daily	Mobility minimum	N/A	N/A	8–12 minutes
15	Override	If sleep/recovery is poor, keep intensity where useful but cut volume 25–40%.
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