Physical Readiness for Firefighters: 12 Week Training Plan

Lars Bredahl


Victoria, Canada

Law Enforcement and Firefighters, CrossFit

These workouts are designed by full-time firefighter and coach Lars Bredahl. Lars has been involved in various aspects of firefighting, including working on the Firefighter Combat Challenge Team and working as a trainer for his co-workers. Lars brings his years of experience and expertise together to create this workout program.


For the complete explanation of the program, read the Firefighter Workouts FAQ.

Welcome to the Firefighter Training Program!

Make sure you have read through to the bottom before commencing training.


Who is this program for?

  • Firefighters seeking a higher level of fitness
  • Men and women who want to become firefighters
  • Firefighters interested in competing in firefighter challenges
  • Anybody that wants to train like a firefighter


Why should I use this program?

If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.


What is the training schedule?

Workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday.


It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.


What equipment do I need?

Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.


Week 1: Day 1 - Monday

A. Split Squats x 10-12 reps, rest 1 min b/t legs x 3

B. Deadlift x 10-12 reps, rest 2 min x 3

C. GH Raises x 8-10 reps, rest 1 min x 3

D. Side Bridge 35 sec, rest 15 x 2/side

E. 10 sec AD sprint @ 100%, rest 1:20 x 4


Notes: Focus on form, speed and technique


Week 1: Day 2 - Tuesday

A. Bench Press x 10-12 reps, rest 2-3 min x 3

B. Pull Ups x 10-12 reps, rest 2 min x 3

C1. Dips x 10-12 reps, rest 1 min

C2. Ring Rows x 10-12 reps, rest 1 min x 3

D. 30 sec Row @ 80-90%, 30 sec @ 50% x 10 - rest 3 min b/t sets 5&6


Notes: Rows should be strong, but maintainable


Week 1: Day 3 - Thursday

A. Back Squats x 10-12 reps, rest 2-3 min x 3

B. Good Mornings x 10-12 reps, rest 2 min x 3

C. Swiss Ball Leg Curls x 8-10 reps, rest 1 min x 3

D. Plank on Elbows x 1 min, rest 15 sec x 3

E. Row 100m @ 100%, rest 1:45 x 4



Notes: Take videos to ensure position on movements.


Week 1: Day 4 - Friday

A. Standing Press x 10-12 reps, rest 2 min x 3

B. Bent Over Rows x 10-12 reps, rest 2 min x 3

C1. Seated DB Press x 8-10 reps, rest 1 min

C2. DB Row x 8-10/arm, rest 1 min x 2

D. 8 min AD @ 80-90%, rest 5 min x 2


Notes: AD=airdyne, use eliptical if not available.


Week 1: Day 5 - Saturday or Sunday

30-40 min Hike @ Z1


Notes: HR 110-130


Click on the number below that corresponds to the week of training you're in.

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