Special Agent Fitness

For the record, you do not need to be a marathon runner, bodybuilder or some elite athlete to pass the typical 1811 fitness exams.  Unfortunately, sometimes even relatively fit candidates fail the fitness test because they make the same common errors. Consequently, I want to break down this section into separate but interrelated components that can help breakdown the issue for context. 

• Physically Unfit Candidates: If you have never or rarely worked out, regularly eat poorly, have a Body Mass Index that is obviously high or think your charming intellect alone will get you a job as a Special Agent, then you likely fall into this "Physically Unfit" category. Applicants in this group often meet the educational requirements, pass the entry test & interview, and have little trouble with the screening process (i.e. drug test, background, polygraph, etc.); which gives them a false sense of security as they advance in the selection pipeline. Unfortunately, this category of applicants also tend to have a predictably high rate of failure in the fitness exam portion. Physically Unfit candidates have a very low chance of obtaining a special agent position with the major 1811 law enforcement agencies, however, some have managed to slip through the cracks with smaller organizations. In general, Physically Unfit candidates are not desirable applicants for federal law enforcement agencies due to their propensity to have workplace injuries, physical limitations and high failure rates at the academy. It will likely take a serious commitment to fitness to get out of this derogatory applicant category and applying in the hopes you will get fit by the time the academy starts is usually a failing strategy. Get fit first, then apply to become a Special Agent. 

• Generally Physically Fit Candidates: This is the majority of our candidates. These "General Fitness" candidates work out regularly (i.e. weights, cross-fit), incorporate cardiovascular routines (i.e. running, biking) and engage in an active lifestyle. Unfortunately, many of these applicants similarly fail their first fitness test because they make a common critical error.  They fail to regularly practice the required test components, even though they are generally fit. Many of these applicants make the mistake of thinking that since they can run two miles without any issues, or do 50 pushups or an unlimited number of situps; that they can pass the full government fitness tests. As simple as it sounds, many of this "General Fitness" applicants simply do not practice taking the entire fitness test prior to their arrival. 
• For example, the DEA Fitness test requires sit-ups, a 300 meter sprint, pushups and a 1.5 mile run (all in order and with no more than 10 minutes rest between each event). Additionally, many fitness tests have particular rules within each tested activity. For example, the DEA test does not allow candidates to rest during the sit-ups portion and has a very rigid set of rules for the pushups. 

• Elite Fitness Candidates: As strange as it may sound, sometimes even the Elite Fitness candidates (i.e. bodybuilder, ultra-marathon runner) fail the fitness tests, which can cause confusion for average applicants that hear about such events. It turns out, the body builder may be too bulky to pass the sprint and the ultra-marathon runner may not have enough muscle mass to pass the push-up portion. This failure is often a shock to these elite athletes but proper preparation could have avoided bad outcomes. In general, the failure rate for these types of candidates is usually low as most come prepared.   
  

Some tips for success from personal experience: 

• Unfortunately, the Internet is full of doom and gloom stories from a cross-section of applicants that fail the fitness test.  Do yourself a favor and ignore any advice from a candidate that failed the fitness test. 

• The reality is that applicants need to read the specific instructions for each agencies fitness test and regularly incorporate the full test into their routines.  Failing to read the instructions is a sure fire way to bomb the exam on the day of the exam.  Yes, the instructions are detailed.  Yes, they make not always make sense.  However, you must do it the "government way" or you will be failed.  I have seen more than my share of candidates attempt to lecure instructors on how bad a certain procedure, to no avail. 
  
• If the instructions say put your hands behind your head for the situps, do it.  In one instance a candidate objected stating the medical reasons it was bad to perform this aforementioned technique and tried to convince instructors to use the cross arm method of sit ups, only to be escorted off the field.  For the uninitiated, the fitness exams and instructions are approved by HQ after careful review by lawyers and must be uniform throughout the country to avoid lawsuits; deviations in the field are simply not authorized.

• Here is a simple example weekly routine a good candidate should perform to prepare themselves for success:
• Monday - Weights or Gym Workout
• Tue - Running/Biking
• Wed - Pushups/Situps
• Thurs - Rest
• Friday - Full Fitness Test (record results to document progress)
  

• Another common mistake is for applicants to think they can simply do the minimum in each fitness category and will pass the test. For example, if you do the minimum 38 sit-ups during the DEA Test, it will only give you one overall "point." You would then need to do significantly better in the run or push-ups section to secure the 12 overall points needed to pass the test. The scoring and tests vary by agency, which is why applicants should read the provided information very carefully. Either way, always do your best and don't be that applicant that tries to "game" the exam. 

• It should go without saying but excessive alcohol use and/or smoking will not improve your chances of passing a fitness test. 

• As a general rule, a truly marketable candidate should be able to pass the DEA Fitness Test. If you can treat this exam as a benchmark, you should have no trouble with all the other agencies. 

• As it so happens, the FBI has developed their own FBI Fitness Application. This is a helpful aid to have on your phone. 

• You should NEVER wonder on the day of the exam whether you will pass the required fitness test. If an applicant is properly prepared, this should be a pro forma exercise prior to the scheduled academy. 

• I do caution applicants to be very careful when using supplements to avoid anything that could be illegal and/or cause a drug test failure. 

• Warning: Many agencies also require a fitness test within the first day or two at the academy. Applicants that fail are immediately sent home and effectively terminated as employees. Please don't let this happen to you. 
  

Fitness as a Lifestyle for 1811s

The truly successful Special Agents incorporate fitness into their lifestyle for the duration of his/her careers. 

• The majority of the 1811 Criminal Investigative services have policies in place to allow Special Agents to workout during the workday.  This is to facilitate a healthy workforce.

• Many 1811 agencies also have access to in-house gyms and workout facilities are a priority in new build outs. 

• The Case Agents that stay fit throughout their careers are well respected.  Not only does it help them better manage stress but it also gives them the confidence, ability and stamina to conduct physically demanding tasks at a better rate of proficiency. 
• Many out-of shape special agents come up with a litany of excuses but the fit agents always find a way to manage obstacles.  I have seen fit agents run marathons with their children, incorporate an active lifestyle with their spouses and *make* the time to work out. 
  

• There is an unspoken but very important truth in law enforcement. Physically unfit Special Agents are not as respected. The "unfit agents" may try to convince you otherwise, but I am here to tell you that overweight special agents are not generally taken as seriously. There is a saying about first impressions. 
• Ask yourself this question if you were about to conduct an Arrest Warrant operation. Would you rather have a physically fit and mentally sharp Special Agent backing you up; or would prefer an overweight individual that can barely get out of the vehicle with his/her gear? Strive to be the former, it will serve you well throughout a career.

• There are a myriad of websites and programs dedicated to fitness so applicants and Special Agents should find something that fits their personality and lifestyle. I have found Barbend to be an easy to use site that offers tips on virtually everything I need to stay fit (i.e. Crossfit, Weightlifting). 

I hope this post is helpful in getting you to the fitness levels needed to succeed as an applicant and Special Agent. Good luck to you all.