FBI

I start with sit ups, 3 sets aiming for 60+ within a minute for each set. Break tends to be 2-3 minutes between each set. Then I move to the 300m, once again going for 3 sets. I perform the push ups during the 5 minute break between each sprint, pushing up until I stop movement. From there I move to the 1.5mi, and finish off with a lift (squat, deadlift, bench, or vertical press). I really try to focus on maintaining less than 5 minute breaks between everything, as it gets my body used to recovering within a short period, like during the pft.

I gained a second on my 300, between my current practice 300 and my official pft. That said, I also ran the official pft 2 seconds faster than I was doing it in practice. I have also adjusted my breathing to restrict it to only using my nose, which was horrible initially, but I have found it helped me better keep pace during 300m. I was fine for the first 200m, but that last 100m always felt like death.

I hope this helps.

Edited by user Wednesday, April 21, 2021 1:17:15 PM(UTC)  | Reason: Not specified

Here’s a question for you guys. If you’re working out at a track or somewhere outdoors and doing a mock test, how are you pinning your feet for the sit-ups?

I was running 48~49 on the 300M, but this one workout helped tremendously and got it down to sub 46. Your body needs to be able to run at near max speed for a prolonged time. Most people start off hot and then lose too much steam. I ran 400M (1 lap) at a pace slower than my 300 max, but faster than my mile time. For instance, make a goal of running each lap at 1:45. Do this 4 times with a minute rest in between each lap. Week by week, shorten your rest to 45, 30, 15 seconds...but you can decide how fast to progress. Ideally, you should get to a point where you are breaking your mile personal record! This workout is actually for milers, but you will notice that the 300M run is nowhere as taking as it was before. You'll have strength left to really push that last 100M.

Well that is an interesting way to do it! I maxed out my sit ups by practicing without weighting my feet down, then when I did the pft and the sandbag was on there it was a breeze! My numbers are a little less than what y'all have to get but it could help!

Had my P2 Interview today, I showed up an hour early, waited in my vehicle, opened my laptop to freshen up my thoughts on what I had written down last night, brushed up on the core competencies, and practiced answering situational interview questions by myself.

Overall, It was not as bad as I thought it would be, I feel confident and do not think I did bad,

I was not nervous, I did not feel scared or anxious, I actually felt pretty calm through out the whole thing;

I did not stutter, did not say UH, UM, or had any awkward silence....It reminded me of a military promotion board.


Although,

I think I may have been a little too relaxed in my responses, but I did that somewhat on purpose so I would not sound like a robot answering questions and made my responses sound more natural;

I tried to make it interesting and engaging, which with my stories It seemed like I had their attention but I did not see them writing as much as I thought they would have been....so I hope that is not a bad thing.

On that note,

I did explicitly mentioned the words "situation", before opening with my answer to their question(s), as I continued I stated the word "my task", then gave a response, following up I stated the word "my action(s)", then elaborated on my responses leading up to that point, and made sure to definitely say, "my result(s)" before giving my closing statement.

In every STAR, I made sure to verbally say as many core competencies within my STAR responses, which for me, were almost all of them in each and every question they asked me.

I am told I should hear back early next week.

Edited by user Thursday, April 22, 2021 8:08:36 AM(UTC)  | Reason: Not specified

What is the most recent FBIJOBSDONOTREPLY email yall have received and where are you in the process? I just got the ONE Training email...

Thank you for the response,
I don't think I did bad on the P2 written, although I did barely beat the clock writing my final sentence and rushed my conclusion...but i did my best to include all the small details and really took my time digesting all the material, and double checked my writing as I wrote each sentence (which I am sure all the proofreading slowed me down).

How did it feel seeing that CJO? I bet it must have felt so nice, despite having so much more to complete afterwards before actually making it to Q.

I got that one 4 emails ago! Right after Medical!

Does a date change for you BI have any significance?

Okay thanks, wasn't sure if it meant it was done or not. Mine started back in Jan and recently saw the date change. I'll be standing by...