There’s no denying that emergency service workers need to maintain a high level of fitness for the job. The physical demands they may encounter at a moment’s notice can be extreme, so what better way to improve that fitness than to train as a crew? Training with your first responder crew or partner not only improves your fitness, it helps to build camaraderie, and pushes people further than if they were training alone.

This 12-week program is designed for groups of 2 or 3 people, with sufficient rest times to allow for changing weights, adequate rest intervals, and to allow for spotting when necessary.

Some assumptions have been made:

• You already have an average to above-average level of fitness
• You have certain equipment available to you, i.e. barbells, cardio equipment, kettlebells, pull up bar, med balls, hoses, etc.
• You have an hour or so per shift to train (providing you’re not toned out)
• You have a good understanding of most movements and the level of intensity that you can perform while on duty

The program is geared around movements, lifts, and conditioning that are applicable to firefighters, police officers, and even paramedics. There is a blend of weightlifting, aerobic conditioning, agility, and endurance throughout this program. Alternative exercises and movements may be required at times, and are encouraged if needed. For example, if you have any physical limitations or don’t have certain pieces of equipment, you should look for things that are similar in nature. This program is not written in stone!

The most important part is to make the time to train. Build up gradually and safely in order to see the best results in a positive environment. Don’t try to keep up to your partner if they are stronger or fitter than yourself; that will come in time. Push each other, build up confidence in one another, and enjoy your progress toward better health and wellness.

This program can be repeated again and again if desired, but you should still push for improvements each time through. Finally, don’t skip over the deload weeks, as they serve to give your mind and body a break, in order to start fresh and push hard again in the upcoming cycle.

Week 1 – Monday

Notes:

• take 3-4 sets to get to your starting weight for squats
• control weight on essentric portion of bent over rows
• partner 1 goes through all the movements, then partner 2 begins as soon as partner 1 completes the battle ropes

Week 1 – Tuesday

Notes:

• move from 1 movement to the next without rest, increase weight as needed on power cleans and presses
• the faster you get the work done, the more rest you get
• maintain steady pace on rower per set

Week 1 – Wednesday

Notes:

• do as many rounds as possible in 5 min for each 5 min AMRAP, rest 3 min b/t each
• if working with a partner or 2, start on different AMRAP’s and transition

Week 1 – Thursday

Week 1 – Friday

Notes:

• superset the deadlifts and box jumps, add weight as needed
• choose a weight for FC’s that you can do 100′ without stopping, switch every 100′ with partner
• break up the pull ups and sit ups as necessary, work doesn’t need to be equal

Week 1 – Saturday

Notes:

• get partner to spot on bench press
• switch every 10 reps on wall balls, do 100 each
• switch every minute on sprints and planks

Week 1 – Sunday

The post Train as a Crew: 12 Weeks of First Responder Workouts appeared first on Breaking Muscle.

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 who 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

A1. Front squats x 7-9 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 8-10, rest 20 sec
B2. GH raises x 6-8 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 4

Notes: Prowler push should be at 100%

Day 2

Tuesday

A. Ring dips x 7-9 reps, rest 2 min x 3
B1. Hang power clean x 5-6 reps, rest 0 sec
B2. Box jumps TnG x 6, rest 2 min x 3
C1. 15 RKC style KB swings, rest 0 sec
C2. 6 Burpees AFAP, rest 90 sec x 3

Notes: Weights should be challenging for rep range, adjust!

Day 3

Thursday

A. Thrusters x 8-10, rest 2 min x 3
B. 8-10 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 5
+
30 sec row @ 80-90%
30 sec rest x 10

Notes: Looking for consistent row paces per set

Day 4

Friday

A. Deadlift x 7-9 reps, rest 2 min x 3
B. TGU x 10/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 7-9 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 3

Notes: TGU done with a KB

Day 5

Saturday or Sunday

20 min – elliptical or AD @ 60%

Note: recovery work pace

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

Week 2

Day 1

Monday

A1. Front squats x 6-8 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 10-12, rest 20 sec
B2. GH raises x 7-9 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 5

Note: Try to beat reps on pull ups from last week

Day 2

Tuesday

A. Ring dips x 6-8 reps, rest 2 min x 3
B1. Hang power clean x 4-5 reps, rest 0 sec
B2. Box jumps TnG x 6-8, rest 2 min x 3
C1. 15-17 RKC KB swings, rest 0 sec
C2. 8 Burpees AFAP, rest 90 sec x 3

Notes: Add some weight from last week

Day 3

Thursday

A. Thrusters x 7-9, rest 2 min x 3
B. 9-11 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 6
+
45 sec row @ 80-90%
45 sec rest x 8

Notes: Can you go legless on rope climbs?

Day 4

Friday

A. Deadlift x 6-8 reps, rest 2 min x 3
B. TGU x 15/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 6-8 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 4

Notes: Part D done with all-out intensity

Day 5

Saturday or Sunday

20-25 min elliptical or AD @ 60%

Notes: HR 110-130

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

Week 3

Day 1

Monday

A1. Front squats x 5-6 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 12-14, rest 20 sec
B2. GH raises x 8-10 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 6

Notes: Front squat weight should reflect reps

Day 2

Tuesday

A. Ring dips x 5-6 reps, rest 2 min x 3
B1. Hang power clean x 3-4 reps, rest 0 sec
B2. Box jumps TnG x 7-9, rest 2 min x 3
C1. 16-18RKC KB swings, rest 0 sec
C2. 10 Burpees AFAP, rest 90 sec x 3

Notes: Maintain speed on burpees with added reps

Day 3

Thursday

A. Thrusters x 6-8, rest 2 min x 3
B. 10-12 knees to elbows, rest 1 min x 3
C. 1 Rope climb EMOM x 7
+
60 sec row @ 80-90%
60 sec rest x 6

Notes: Pace will change on row as time goes up

Day 4

Friday

A. Deadlift x 5-6 reps, rest 2 min x 3
B. TGU x 20/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 5-6 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 5

Notes: Continuous movement on sled drag

Day 5

Saturday or Sunday

25-30 min elliptical or AD @ 60%

Notes: flush out the soreness!

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

Week 4

Day 1

Monday

A1. Front squats x 4-5 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 13-15, rest 20 sec
B2. GH raises x 9-11 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 7

Notes: Control descent on GH raises

Day 2

Tuesday

A. Ring dips x 4-5 reps, rest 2 min x 3
B1. Hang power clean x 2-3 reps, rest 0 sec
B2. Box jumps TnG x 8-10, rest 2 min x 3
C1. 17-19 Russian KB swings, rest 0 sec
C2. 12 burpees AFAP, rest 90 sec x 3

Notes: Hang power cleans should be tough and heavy

Day 3

Thursday

A. Thrusters x 5-6, rest 2 min x 3
B. 11-13 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 8
+
90 sec row @ 80-90%
90 sec rest x 5

Notes: learn to kip on the knees to elbows if needed

Day 4

Friday

A. Deadlift x 4-5 reps, rest 2 min x 3
B. TGU x 25/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 4-5 reps, rest 2 min x 3
D. Battle ropes x 20 sec, rest 40 sec x 6

Notes: TGUs are full body maintenance, learn to love them!

Day 5

Saturday or Sunday

30-35 min Elliptical or Airdyne bike @ 60%

Notes: sweating is cleansing.

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

Week 5 – Testing Week

Day 1

Monday

A. Find a 5RM front squat
B. Find a max set of strict pull ups
C. 50 GHD sit ups for time
D. 400m prowler push @bodyweight, for time

Notes: Several tests to challenge even the best

Day 2

Tuesday

A. Ring Dips – Find a 5RM (for load)
B. Hang power clean – Find a 3RM
3 rounds for time:

• 15 Russian KB swings
• 15 Burpees

Notes: Go hard, go fast on short metcon

Day 3

Thursday

A. Find a 5RM thruster
B. 50 K2E for time
C. 10 rope climbs for time
D. 500m row for time

Notes: Rest as needed between tests

Day 4

Friday

A. Deadlift – Find a 5RM
B. Standing press – Find a 5RM
+
100 TGU for time (yes, 50/arm)

Notes: Try to maintain a set pace on TGU & keep going

Day 5

Saturday OR Sunday

35-40 min Elliptical or AD @ 60%

Notes: Steady pace throughout

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

Week 6 – Deload Week

Day 1

Monday
A1. Front squats x 10 reps @ 50% of 5RM, rest 20 sec
A2. Strict pull ups x half of max reps, rest 2 min x 3
B1. GHD sit ups x 10, rest 20 sec
B2. GH raises x 5 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 5

Notes: Easy loads, easy week

Day 2

Tuesday

A. Ring dips x 10 reps @ 50% of 5RM, rest 2 min x 3
B1. Hang Power clean x 6-8 @ 50% of 3RM, rest 0 sec
B2. Box jumps x 5, rest 2 min x 3
C1. 10 KBS – Russian, rest 0 sec
C2. 5 Burpees AFAP, rest 90 sec x 3

Notes: Everything is at about 50% effort and speed

Day 3

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

Week 7

Day 1

Monday

A. Back squats x 6 reps @ 70%, rest 2 min x 4
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 10, rest 90 sec x 3
C. Superman lifts x 6-8, rest 30 sec x 3
D. 10 min stairs OR climber @ 70%

Notes: Time to add some strength to you legs

Day 2

Day 3

Thursday

A. Good Mornings x 10-12 reps, rest 2 min x 3
B. 50 Walking lunges for time
C. FLR x 1 min on, 30 sec rest x 3
D1. 10 Med ball cleans, rest 0 sec
D2. 10 cals on AD, rest 30 sec x 5

Notes: Sounds simple, but this will burn

Day 4

Friday

A. Push press x 5-6 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 4
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 4

Notes: Run times should be similar

Day 5

Saturday OR Sunday

20 min swim practice

Notes: Get in the water and work

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

Week 8

Day 1

Monday

A. Back squats x 5 reps @ 75%, rest 2 min x 5
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes to Bar x 10-12, rest 90 sec x 3
C. Superman lifts x 7-9, rest 30 sec x 3
D. 12 min stairs OR climber @ 70%

Notes: Change to % and reps on squats

Day 2

Tuesday

A. Power clean x 4-5 reps, rest 2 min x 3
B. Weighted pull ups x 4 reps, rest 2 min x 3
C. Pendlay rows x 7-9 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 60%, second half @ 75%

Notes: Change loads as needed

Day 3

Thursday

A. Good Mornings x 9-11 reps, rest 2 min x 3
B. 75 Walking lunges for time
C. FLR x 45 sec, 30 sec rest x 5
D1. 12 Med ball cleans, rest 0 sec
D2. 12 cals on AD, rest 30 sec x 5

Notes: More legs!

Day 4

Friday

A. Push press x 4-5 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 5
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 5

Notes: Added round on part C

Day 5

Saturday OR Sunday

25 min swim practice

Notes: Get some help as needed

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

Week 9

Day 1

Monday

A. Back squats x 4 reps @ 80%, rest 2 min x 6
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes to Bar x 11-13, rest 90 sec x 3
C. Superman lifts x 8-10, rest 30 sec x 3
D. 14 min stairs OR climber @ 70%

Notes: Go to an arena for stairs, they’re great

Day 2

Tuesday

A. Power clean x 3-4 reps, rest 2 min x 3
B. Weighted pull ups x 3 reps, rest 2 min x 3
C. Pendlay rows x 6-8 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 70%, second half @ 85%

Notes: Lots of pulling work on Tuesdays

Day 3

Thursday

A. Good Mornings x 8-10 reps, rest 2 min x 3
B. 100 Walking lunges for time
C. FLR x 60 sec, 30 sec rest x 4
D1. 14 Med ball cleans, rest 0 sec
D2. 14 cals on AD, rest 30 sec x 5

Notes: Keep moving on lunges

Day 4

Friday

A. Push press x 3-4 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 6
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 6

Notes: Make push press hard

Day 5

Saturday OR Sunday

30 min Swim practice

Notes: Focus on breathing

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

Week 10

Day 1

Monday

A. Back squats x 3 reps @ 85%, rest 2 min x 7
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 12-15, rest 90 sec x 3
C. Superman lifts x 9-11, rest 30 sec x 3
D. 15 min stairs OR climber @ 70%

Notes: Keep moving on stairs

Day 2

Tuesday

A. Power clean x 2-3 reps, rest 2 min x 3
B. Weighted pull ups x 2 reps, rest 2 min x 3
C. Pendlay rows x 5-7 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 85%, second half @ 95%

Notes: Rows should be getting fast, and hard

Day 3

Thursday

A. Good Mornings x 7-9 reps, rest 2 min x 3
B. 125 Walking lunges for time
C. FLR x 45 sec, 30 sec rest x 6
D1. 15 Med ball cleans, rest 0 sec
D2. 15 cals on AD, rest 30 sec x 5

Notes: Record times on cleans/AD part

Day 4

Friday

A. Push press x 2-3 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 7
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 7

Notes: Lots of running today

Day 5

Saturday OR Sunday
35 min swim practice

Notes: Work on lengths

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

Week 11 – Testing Week

Day 1

Monday
A. Back squat – Find a 1RM
B. 75 T2B for time
C. 1K sled pull for time @bodyweight

Notes: 3 grueling tests

Day 2

Tuesday
A. Power clean – Find a 1RM
B. Weighted pull up – Find a 1RM
C. 2K row for time

Notes: Rest as needed b/t tests

Day 3

Thursday
A. 200 walking lunges for time
B. Accumulate 5 min in FLR
3 Rds for time:
25 Med ball cleans
25 cals on AD

Notes: This will make you sore!

Day 4

Friday
A. Push press – Find a 1RM
B. Max rep hand release push ups in 2 min
C. 400m run for time – 2 attempts

Notes: Legs may be hurting today, go hard

Day 5

Saturday OR Sunday
1k swim for time

Notes: Keep moving

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

Week 12 – Deload Week

Day 1

Monday

A. Back squats x 10 reps @ 50%, rest 2 min x 3
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 10, rest 90 sec x 3
C. Superman lifts x 10, rest 30 sec x 3
D. 10 min stairs OR climber @ 70%

Notes: Loads and effort @ 50%

Day 2

Tuesday

A. Power clean x 6-8 reps @ 50%, rest 2 min x 3
B. Kipping pull ups x 10 reps, rest 2 min x 3
C. Pendlay rows x 10 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row @ 50%

Notes: Keep it light, feel good

Day 3

Thursday

A. Good mornings x 10 reps, rest 90 sec x 3
B. 50 Wallking lunges
C. FLR x 30 sec, rest 30 x 5
D. 300 cals on AD @ 50%

Notes: Recover and move

Day 4

Friday

A. Push press x 10 reps @ 50%, rest 2 min x 3
B. 10 HR push ups, rest 30 sec x 3
C. 400m run @ 70%, rest walk 2 min x 3
D. 3k run @ 70%

Notes: Get out, loosen up

Day 5

Saturday OR Sunday

30 min – pool session, fun

Notes: play around

The post Power and Endurance Training for Fire Professionals appeared first on Breaking Muscle.

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 who 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. Overhead squats x 12-15 reps, rest 2 minutes x 3
B. Stiff-leg deadlift x 10-12 reps, rest 2 min x 3
C. Wall ball x 15-20 reps, rest 1 min x 3
D. Deadbugs @ 41X1, 6-8/side, rest 1 min x 3
E. 100m run, rest – walk 100m x 4

Notes: Keep neutral spine on stiff-leg deadlifts

Day 2

Tuesday

A1. Narrow-grip bench press (14″) x 10-12 reps, rest 1 minute
A2. Pull ups x 10-12 reps, rest 2 min x 3
B1. Incline bench DB press x 10-12 reps, rest 1 min
B2. DB rows x 10-12 reps, rest 1 min x 3
C. 15 min rowing @ 80-90%

Notes: Rowing should be steady pace

Day 3

Thursday

A. Walking wtd lunges x 10-12 reps/leg, rest 2 min x 3
B. GH raises x 10-12 reps, rest 1 min x 3
C. 25 sit ups, rest 1 min x 3

4 rounds for time:

• 5 TnG (touch-and-go) Deadlifts (tough)
• 7 Burpees – Fast
• Row 100m HARD – rest 3 min between sets

Notes: Move fast, but don’t neglect form on last piece

Day 4

Friday

A. Seated DB press x 10-12 reps, rest 2 min x 3
B. Seated cable rows x 10-12 reps, rest 2 min x 3
C1. Push press x 8-10 reps, rest 1 min
C2. Hang power cleans x 8-10, rest 1 min x 2
D. 10 sec Airdyne sprint @ 95%, rest 90 sec x 4

Notes: use an elliptical machine if an airdyne is not available

Day 5

Saturday or Sunday

20-25 min Hike/Elliptical @ Z1 (HR 110-130)

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

Week 2

Day 1

Monday

A. Split Squats x 9-11 reps, rest 1 min b/t legs x 3
B. Deadlift x 8-10 reps, rest 2 min x 3
C. GH raises x 9-11 reps, rest 1 min x 3
D. Side Bridge 40 sec, rest 20 x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 5

Notes: build from last week

Day 2

Tuesday

A. Bench press x 8-10 reps, rest 2-3 min x 3
B. Pull ups x 8-10 reps, rest 2 min x 3
C1. Dips x 8-10 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 30 sec row @ 80-90%, 30 sec @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: reps down, weight up!

Day 3

Thursday

A. Back Squats x 8-10 reps, rest 2-3 min x 3
B. Good Mornings x 9-11 reps, rest 2 min x 3
C. Swiss ball leg curls x 9-11 reps, rest 1 min x 3
D. Plank on elbows x 1:15 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 5

Notes: Breath at the top of lifts only

Day 4

Friday

A. Standing press x 8-10 reps, rest 2 min x 3
B. Bent over rows x 8-10 reps, rest 2 min x 3
C1. Seated DB press x 7-9 reps, rest 1 min
C2. DB row x 7-9/arm, rest 1 min x 2
D. 9 min AD @ 80-90%, rest 5 min x 2

Notes: pace appropriately

Day 5

Saturday or Sunday

30-45 min hike, preferably over varied terrain

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

Week 3

Day 1

Monday

A. Split Squats x 8-10 reps, rest 1 min b/t legs x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. GH raises x 10-12 reps, rest 1 min x 3
D. Side Bridge 45 sec, rest 25 sec x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 6

Notes: control descent on split squats and GH raises

Day 2

Tuesday

A. Bench press x 6-8 reps, rest 2-3 min x 3
B. Pull ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 30 sec row @ 80-90%, 30 sec @ 50% x 14 – rest 3 min b/t sets 7&8

Notes: Use full ROM on all lifts

Day 3

Thursday

A. Back Squats x 6-8 reps, rest 2-3 min x 3
B. Good Mornings x 8-10 reps, rest 2 min x 3
C. Swiss ball leg curls x 10-12 reps, rest 1 min x 3
D. Plank on elbows x 1:30 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 6

Notes: Lift hips high on ball curls

Day 4

Friday

A. Standing press x 6-8 reps, rest 2 min x 3
B. Bent over rows x 6-8 reps, rest 2 min x 3
C1. Seated DB press x 6-8 reps, rest 1 min
C2. DB row x 6-8/arm, rest 1 min x 2
D. 10 min AD @ 80-90%, rest 5 min x 2

Notes: track HR to know what 80% feels like

Day 5

Saturday or Sunday

40-50 min Hike/Elliptical @ Z1 (HR 110-130), or about 60% VO2 MAX

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

Week 4

Day 1

Monday

A. Split Squats – find an 8 RM, rest as needed b/t legs
B. Deadlift – find a 5 RM, rest as needed
C. GH raises x 11-13 reps, rest 1 min x 3
D. Side Bridge 50 sec/side – 30 rest, 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 7

Notes: test of split squats and deadlifts, mind form!

Day 2

Tuesday

A. Bench press – find a 5 RM, rest as needed
B. Pull ups – Find a 5RM, rest as needed
C. Dips – Find a 5 RM, rest as needed
D. Ring Rows – Find a 5 RM (angle and weight as needed)
E. 30 sec row @ 80-90%, 30 sec @ 50% x 16 – rest 3 min b/t sets 8&9

Notes: Get a spotter for bench press

Day 3

Thursday

A. Back Squats – Find a 5 RM, rest as needed
B. Good Mornings x 7-9 reps, rest 2 min x 3
C. Swiss ball leg curls x 11-13 reps, rest 1 min x 3
D. Plank on elbows – AMSAP, 1 attempt
E. Row 100m @ 100%, rest 1:45 x 7

Notes: Keep back straight on all lifts

Day 4

Friday

A. Standing press – find a 5 RM, rest as needed
B. Bent over rows – find a 5 RM, rest as needed
C1. Seated DB press x 5-7 reps, rest 1 min
C2. DB row x 5-7/arm, rest 1 min x 2
D. 10 min AD – 1 attempt max cals

Notes: strong, hard effort for 10 min straight

Day 5

Saturday or Sunday

45-55 min Hike/Elliptical @ Z1 (HR 110-130)

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

Week 5

Day 1

Monday

A. Front squats x 10-12 reps, rest 2-3 min x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. Cable machine leg curls x 8-10 reps, rest 90 sec x 3
D. Side bridge x 55 sec, rest 35 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 5

Notes: new cycle, slight changes

Day 2

Tuesday

A. Bench press x 6-8 reps, rest 2-3 min x 3
B. Pull ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring rows x 6-8 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 6 – rest 3 min b/t sets 3&4

Notes: row times are up, pace accordingly

Day 3

Thursday

A. Weighted step ups x 8-10/leg, rest 2 min x 3
B. Good mornings x 6-8, rest 2 min x3
C. Single-leg ball leg curls x 6-8, rest 30 sec b/t legs x 3
D. Plank on elbows x 1:45, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 4

Notes: step up height – max 20″

Day 4

Friday

A. Standing press x 6-8 reps, rest 2 min x 3
B. Bent over rows x 6-8 reps, rest 2 min x 3
C1. Seated DB press x 5-6 reps, rest 1 min
C2. DB row x 5-6/arm, rest 1 min x 2
D. 7 min AD @ 80-90%, rest 4 min x 3

Notes: squeeze shoulder blades back on rows

Day 5

Saturday or Sunday

50-60 min hike @ Z1

Notes: add weight if necessary

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

Week 6

Day 1

Monday

A. Front Squats x 8-10 reps, rest 2-3 min x 3
B. Deadlift x 5-7 reps, rest 2 min x 3
C. Cable machine leg curls x 9-11 reps, rest 90 sec x 3
D. Side bridge x 60 sec, rest 30 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 6

Notes: side brigde length getting tough, hang on.

Day 2

Tuesday

A. Bench press x 5-7 reps, rest 2-3 min x 3
B. Pull ups x 5-7 reps, rest 2 min x 3
C1. Dips x 5-7 reps, rest 1 min
C2. Ring Rows x 5-7 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 8 – rest 3 min b/t sets 4&5

Notes: note how long it takes to feel recovered

Day 3

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

Week 7

Day 1

Monday

A. Front Squats x 6-8 reps, rest 2-3 min x 3
B. Deadlift x 4-6 reps, rest 2 min x 3
C. Cable machine leg curls x 10-12 reps, rest 90 sec x 3
D. Side bridge x 65 sec, rest 25 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 7

Notes: ensure position on all lifts for safety

Day 2

Day 3

Thursday

A. Weighted step ups x 10-12/leg, rest 2 min x 3
B. Good Mornings x 4-6, rest 2 min x3
C. Single leg ball leg curls x 8-10, rest 30 sec b/t legs x 3
D. Plank on elbows x 2:15 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 6

Notes: weight can be in hands or on back for step ups

Day 4

Friday

A. Standing press x 4-6 reps, rest 2 min x 3
B. Bent over rows x 4-6 reps, rest 2 min x 3
C1. Seated DB press x 3-4 reps, rest 1 min
C2. DB row x 3-4/arm, rest 1 min x 2
D. 5 min AD @ 80-90%, rest 4 min x 3

Notes: try to be consistent with output on D.

Day 5

Saturday or Sunday

60-70 min Hike @ Z1

Notes: building aerobic base

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

Week 8 – Testing Week

Day 1

Monday

A. Front Squats – Find a 5 RM, rest as needed
B. Deadlift – Find a 3 RM, rest as needed
C. Cable machine leg curls x 11-13 reps, rest 90 sec x 3
D. Side bridge x 70 sec, rest 20 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 8

Notes: Go heavy!

Day 2

Tuesday

A. Bench press – find a 3 RM, rest as needed
B. Pull ups – find a 3 RM, rest as needed
C. Dips – find a 3 RM, rest as needed
D. Ring Rows x 4-6 reps, rest 1 min x 3
E. 1 min row @ 80-90%, 1 min @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: make note of weights for each 3 RM

Day 3

Thursday

A. Weighted step ups – Find 16RM, 8/leg, rest as needed
B. Good Mornings x 3-5, rest 2 min x3
C. Single leg ball leg curls x 9-11, rest 30 sec b/t legs x 3
D. Plank on elbows – AMSAP, 1 attempt
E. Row 150m @ 100%, rest 2 min x 7

Notes: one leg only on ball curls

Day 4

Friday

A. Standing press – find a 3 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – Find a 5 RM, rest as needed
D. DB row – find a 5 RM, rest as needed
D. 5 min AD – 1 attempt max cals

Notes: lots of tests, rest as needed

Day 5

Saturday or Sunday

65-75 min Hike @ Z1

Notes: get outside, enjoy!

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

Week 9

Day 1

Monday

A. Front Squats x 4-5 reps, rest 2-3 min x 3
B. Deadlift x 3-4 reps, rest 2 min x 3
C. GH raises x 8-10, rest 1 min x 3
D. Side bridge x 75 sec, rest 15 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 5

Notes: sprint hard, long rest on AD

Day 2

Tuesday

A. Bench press x 4-5 reps, rest 2-3 min x 3
B. Pull ups x 4-5 reps, rest 2 min x 3
C1. Dips x 4-5 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 4 – rest 5 min b/t sets 2&3

Notes: keep adding weight as needed

Day 3

Thursday

A. Back Squats x 4-5 reps, rest 2-3 min x 3
B. Good Mornings x 5-6 reps, rest 2 min x 3
C. Walking lunges x 10 steps rest 1 min x 2
D. Plank on elbows x 2:30, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 4

Notes: add weight on lunges as needed

Day 4

Friday

A. Standing press x 4-5 reps, rest 2 min x 3
B. Bent over rows x 4-5 reps, rest 2 min x 3
C1. Seated DB press x 4-5 reps, rest 1 min
C2. DB row x 4-5/arm, rest 1 min x 2
D. 5 min AD @ 80-90%, rest 2 min x 3

Notes: only 80-90% on AD, but x 3 sets

Day 5

Saturday or Sunday

75-85 min Hike @ Z1

Notes: HR 110-130 still?

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

Week 10

Day 1

Monday

A. Front Squats x 3-4 reps, rest 2-3 min x 3
B. Deadlift x 2-3 reps, rest 2 min x 3
C. GH raises x 9-11, rest 1 min x 3
D. Side bridge x 80 sec, rest 10 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 6

Notes: add weight on GH raises if necessary

Day 2

Tuesday

A. Bench press x 3-4 reps, rest 2-3 min x 3
B. Pull ups x 3-4 reps, rest 2 min x 3
C1. Dips x 3-4 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 6 – rest 5 min b/t sets 3&4

Notes: row times are increasing, watch pace

Day 3

Thursday

A. Back Squats x 3-4 reps, rest 2-3 min x 3
B. Good Mornings x 6-7 reps, rest 2 min x 3
C. Walking lunges x 12 steps rest 1 min x 2
D. Plank on elbows x 2:45, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 5

Notes: reps are up on lunges this week

Day 4

Friday

A. Standing press x 3-4 reps, rest 2 min x 3
B. Bent over rows x 3-4 reps, rest 2 min x 3
C1. Seated DB press x 5-6 reps, rest 1 min
C2. DB row x 5-6/arm, rest 1 min x 2
D. 4 min AD @ 80-90%, rest 2 min x 3

Notes: less time on AD = higher speed

Day 5

Saturday or Sunday

80-90 min Hike @ Z1

Notes: this is recovery work

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

Week 11

Day 1

Monday

A. Front Squats x 2-3 reps, rest 2-3 min x 3
B. Deadlift x 1-2 reps, rest 2 min x 3
C. GH raises x 10-12, rest 1 min x 3
D. Side bridge x 85 sec, rest 5 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 7

Notes: save a little for testing next week

Day 2

Tuesday

A. Bench press x 2-3 reps, rest 2-3 min x 3
B. Pull ups x 2-3 reps, rest 2 min x 3
C1. Dips x 2-3 reps, rest 1 min
C2. Ring Rows x 10-12 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 8 – rest 5 min b/t sets 4&5

Notes: sets are up again on rows

Day 3

Thursday

A. Back Squats x 2-3 reps, rest 2-3 min x 3
B. Good Mornings x 7-8 reps, rest 2 min x 3
C. Walking lunges x 14 steps rest 1 min x 2
D. Plank on elbows x 3:00, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 6

Notes: plank getting long, is it maintanable?

Day 4

Friday

A. Standing press x 2-3 reps, rest 2 min x 3
B. Bent over rows x 2-3 reps, rest 2 min x 3
C1. Seated DB press x 6-7 reps, rest 1 min
C2. DB row x 6-7/arm, rest 1 min x 2
D. 3 min AD @ 80-90%, rest 2 min x 3

Notes: Keep core engaged on all lifts

Day 5

Saturday or Sunday

85-95 min Hike @ Z1

Notes: recover and be ready for testing

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

Week 12 – Testing Week

Day 1

Monday

A. Front Squats – find a 1RM, rest as needed
B. Deadlift – Find a 1 RM, rest as needed
C. GH raises x 11-13, rest 1 min x 3
D. Side bridge x 90 sec, rest 0 b/t sides x 1
E. 15 sec AD sprint @ 100%, rest 1:35 x 8

Notes: comment on weights moved

Day 2

Tuesday

A. Bench press – find a 1 RM, rest as needed
B. Pull ups – find a 1 RM, rest as needed
C. Dips – find a 1 RM, rest as needed
D. Ring Rows – 1 attempt max reps, directly below bar
D. 500 m row – for time, 1 attempt @ 100%

Notes: how far have you come?

Day 3

Thursday

A. Back Squats – find a 1 RM, rest as needed
B. Good mornings x 8-9 reps, rest 2 min x 3
C. Walking lunges x 16 steps – find max load
D. Plank on elbows – AMSAP, 1 attempt
E. Row 200m @ 100%, rest 2:20 x 7

Notes: how long can you hold it?

Day 4

Friday

A. Standing press – find a 1 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – find an 8 RM, rest as needed
D. DB row – find a 8 RM, rest as needed
D. 3 min AD – 1 attempt max cals

Notes: list starting and finishing weights for cycle

Day 5

Saturday or Sunday

90 min Hike @ Z1

Notes: long, easy pace hike:)

The post Become a Badass by Training Like a Firefighter appeared first on Breaking Muscle.

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

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.

Week 2: Day 1 – Monday

A. Split Squats x 9-11 reps, rest 1 min b/t legs x 3

B. Deadlift x 8-10 reps, rest 2 min x 3

C. GH Raises x 9-11 reps, rest 1 min x 3

D. Side Bridge 40 sec, rest 20 x 2/side

E. 10 sec AD sprint @ 100%, rest 1:20 x 5

Notes: build from last week

Week 2: Day 2 – Tuesday

A. Bench Press x 8-10 reps, rest 2-3 min x 3

B. Pull Ups x 8-10 reps, rest 2 min x 3

C1. Dips x 8-10 reps, rest 1 min

C2. Ring Rows x 8-10 reps, rest 1 min x 3

D. 30 sec Row @ 80-90%, 30 sec @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: reps down, weight up!

Week 2: Day 3 – Thursday

A. Back Squats x 8-10 reps, rest 2-3 min x 3

B. Good Mornings x 9-11 reps, rest 2 min x 3

C. Swiss Ball Leg Curls x 9-11 reps, rest 1 min x 3

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

E. Row 100m @ 100%, rest 1:45 x 5

Notes: Breath at the top of lifts only.

Week 2: Day 4 – Friday

A. Standing Press x 8-10 reps, rest 2 min x 3

B. Bent Over Rows x 8-10 reps, rest 2 min x 3

C1. Seated DB Press x 7-9 reps, rest 1 min

C2. DB Row x 7-9/arm, rest 1 min x 2

D. 9 min AD @ 80-90%, rest 5 min x 2

Notes: pace appropriately.

Week 2: Day 5 – Saturday or Sunday

35-45 min Hike @ Z1

Notes: varied terrain is preferred

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

Week 2: Day 1 – Monday

A. Split Squats x 8-10 reps, rest 1 min b/t legs x 3

B. Deadlift x 6-8 reps, rest 2 min x 3

C. GH Raises x 10-12 reps, rest 1 min x 3

D. Side Bridge 45 sec, rest 25 sec x 2/side

E. 10 sec AD Sprint @ 100%, rest 1:20 x 6

Notes: control descent on split squats and GH raises

Week 2: Day 2 – Tuesday

A. Bench Press x 6-8 reps, rest 2-3 min x 3

B. Pull Ups x 6-8 reps, rest 2 min x 3

C1. Dips x 6-8 reps, rest 1 min

C2. Ring Rows x 6-8 reps, rest 1 min x 3

D. 30 sec Row @ 80-90%, 30 sec @ 50% x 14 – rest 3 min b/t sets 7&8

Notes: Use full ROM on all lifts.

Week 2: Day 3 – Thursday

A. Back Squats x 6-8 reps, rest 2-3 min x 3

B. Good Mornings x 8-10 reps, rest 2 min x 3

C. Swiss Ball Leg Curls x 10-12 reps, rest 1 min x 3

D. Plank on Elbows x 1:30 min, rest 15 sec x 3

E. Row 100m @ 100%, rest 1:45 x 6

Notes: Lift hips high on ball curls.

Week 2: Day 4 – Friday

A. Standing Press x 6-8 reps, rest 2 min x 3

B. Bent Over Rows x 6-8 reps, rest 2 min x 3

C1. Seated DB Press x 6-8 reps, rest 1 min

C2. DB Row x 6-8/arm, rest 1 min x 2

D. 10 min AD @ 80-90%, rest 5 min x 2

Notes: track HR to learn what 80% feels like.

Week 2: Day 5 – Saturday or Sunday

40-50 min Hike @ Z1

Notes: Z1 = 60%-ish!

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

Week 4 – Testing Week: Day 1 – Monday

A. Split Squats – find an 8 RM, rest as needed b/t legs

B. Deadlift – find a 5 RM, rest as needed

C. GH Raises x 11-13 reps, rest 1 min x 3

D. Side Bridge 50 sec/side – 30 rest, 2/side

E. 10 sec AD sprint @ 100%, rest 1:20 x 7

Notes: test of split squats and deadlifts, mind form!

Week 4 – Testing Week: Day 2 – Tuesday

A. Bench Press – find a 5 RM, rest as needed

B. Pull Ups – Find a 5RM, rest as needed

C. Dips – Find a 5 RM, rest as needed

D. Ring Rows – Find a 5 RM (angle and weight as needed)

E. 30 sec Row @ 80-90%, 30 sec @ 50% x 16 – rest 3 min b/t sets 8&9

Notes: Get a spotter for bench press.

Week 4 – Testing Week: Day 3 – Thursday

A. Back Squats – Find a 5 RM, rest as needed

B. Good Mornings x 7-9 reps, rest 2 min x 3

C. Swiss Ball Leg Curls x 11-13 reps, rest 1 min x 3

D. Plank on Elbows – AMSAP, 1 attempt

E. Row 100m @ 100%, rest 1:45 x 7

Notes: Keep back straight on all lifts.

Week 4 – Testing Week: Day 4 – Friday

A. Standing Press – find a 5 RM, rest as needed

B. Bent Over Rows – find a 5 RM, rest as needed

C1. Seated DB Press x 5-7 reps, rest 1 min

C2. DB Row x 5-7/arm, rest 1 min x 2

D. 10 min AD – 1 attempt max calories

Notes: strong, hard effort for 10 min straight

Week 4 – Testing Week: Day 5 – Saturday or Sunday

45-55 min Hike @ Z1

Notes: recovery work

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

Week 5: Day 1 – Monday

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

B. Deadlift x 6-8 reps, rest 2 min x 3

C. Cable Machine Leg Curls x 8-10 reps, rest 90 sec x 3

D. Side Bridge x 55 sec, rest 35 x 2/side

E. 12 sec AD Sprint @ 100%, rest 1:28 x 5

Notes: new cycle, slight changes.

Week 5: Day 2 – Tuesday

A. Bench Press x 6-8 reps, rest 2-3 min x 3

B. Pull Ups x 6-8 reps, rest 2 min x 3

C1. Dips x 6-8 reps, rest 1 min

C2. Ring Rows x 6-8 reps, rest 1 min x 3

D. 1 min Row @ 80-90%, 1 min @ 50% x 6 – rest 3 min b/t sets 3&4

Notes: row time has increased, pace accordingly.

Week 5: Day 3 – Thursday

A. Weighted Step ups x 8-10/leg, rest 2 min x 3

B. Good Mornings x 6-8, rest 2 min x3

C. Single Leg Swiss Ball Leg Curls x 6-8, rest 30 sec b/t legs x 3

D. Plank on Elbows x 1:45, rest 15 sec x 2

E. Row 150m @ 100%, rest 2 min x 4

Notes: step up height – 20″ maximum.

Week 5: Day 4 – Friday

A. Standing Press x 6-8 reps, rest 2 min x 3

B. Bent Over Rows x 6-8 reps, rest 2 min x 3

C1. Seated DB Press x 5-6 reps, rest 1 min

C2. DB Row x 5-6/arm, rest 1 min x 2

D. 7 min AD @ 80-90%, rest 4 min x 3

Notes: squeeze shoulder blades back during rows.

Week 5: Day 5 – Saturday or Sunday

50-60 min Hike @ Z1

Notes: add weight if necessary.

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

Week 6: Day 1 – Monday

A. Front squats x 8-10 reps, rest 2-3 min x 3

B. Deadlift x 5-7 reps, rest 2 min x 3

C. Cable machine leg curls x 9-11 reps, rest 90 sec x 3

D. Side bridge x 60 sec, rest 30 x 2/side

E. 12 sec AD sprint @ 100%, rest 1:28 x 6

Note: Side bridge duration getting tough, hang on.

Week 6: Day 2 – Tuesday

A. Bench press x 5-7 reps, rest 2-3 min x 3

B. Pull ups x 5-7 reps, rest 2 min x 3

C1. Dips x 5-7 reps, rest 1 min

C2. Ring rows x 5-7 reps, rest 1 min x 3

D. 1 min row @ 80-90%, 1 min @ 50% x 8 – rest 3 min b/t sets 4&5

Note: Note how long it takes to feel recovered.

Week 6: Day 3 – Thursday

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

Week 7: Day 1 – Monday

A. Front squats x 6-8 reps, rest 2-3 min x 3

B. Deadlift x 4-6 reps, rest 2 min x 3

C. Cable machine leg curls x 10-12 reps, rest 90 sec x 3

D. Side bridge x 65 sec, rest 25 x 2/side

E. 12 sec AD sprint @ 100%, rest 1:28 x 7

Notes: ensure position on all lifts for safety

Week 7: Day 2 – Tuesday

Week 7: Day 3 – Thursday

A. Weighted step ups x 10-12/leg, rest 2 min x 3

B. Good mornings x 4-6, rest 2 min x3

C. Single leg ball leg curls x 8-10, rest 30 sec b/t legs x 3

D. Plank on elbows x 2:15 min, rest 15 sec x 2

E. Row 150m @ 100%, rest 2 min x 6

Notes: weight can be in hands or on back for step ups

Week 7: Day 4 – Friday

A. Standing press x 4-6 reps, rest 2 min x 3

B. Bent over rows x 4-6 reps, rest 2 min x 3

C1. Seated DB press x 3-4 reps, rest 1 min

C2. DB row x 3-4/arm, rest 1 min x 2

D. 5 min AD @ 80-90%, rest 4 min x 3

Notes: try to be consistent with output on D.

Week 7: Day 5 – Saturday or Sunday

60-70 min Hike @ Z1

Note: building aerobic base

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

Week 8 – Testing Week: Day 1 – Monday

A. Front Squats – Find a 5 RM, rest as needed

B. Deadlift – Find a 3 RM, rest as needed

C. Cable machine leg curls x 11-13 reps, rest 90 sec x 3

D. Side bridge x 70 sec, rest 20 x 2/side

E. 12 sec AD sprint @ 100%, rest 1:28 x 8

Notes: Go heavy!

Week 8 – Testing Week: Day 2 – Tuesday

A. Bench press – find a 3 RM, rest as needed

B. Pull ups – find a 3 RM, rest as needed

C. Dips – find a 3 RM, rest as needed

D. Ring rows x 4-6 reps, rest 1 min x 3

E. 1 min row @ 80-90%, 1 min @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: make note of weights for each 3 RM

Week 8 – Testing Week: Day 3 – Thursday

A. Weighted step ups – Find 16RM, 8/leg, rest as needed

B. Good mornings x 3-5, rest 2 min x3

C. Single leg ball leg curls x 9-11, rest 30 sec b/t legs x 3

D. Plank on elbows – AMSAP, 1 attempt

E. Row 150m @ 100%, rest 2 min x 7

Notes: one leg only on ball curls

Week 8 – Testing Week: Day 4 – Friday

A. Standing press – find a 3 RM, rest as needed

B. Bent over rows – find a 3 RM, rest as needed

C. Seated DB press – Find a 5 RM, rest as needed

D. DB row – find a 5 RM, rest as needed

D. 5 min AD – 1 attempt max cals

Notes: lots of tests, rest as needed

Week 8 – Testing Week: Day 5 – Saturday or Sunday

65-75 min Hike @ Z1

Note: Make the time for this if necessary.

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

Week 9: Day 1 – Monday

A. Front squats x 4-5 reps, rest 2-3 min x 3

B. Deadlift x 3-4 reps, rest 2 min x 3

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

D. Side bridge x 75 sec, rest 15 x 2/side

E. 15 sec AD sprint @ 100%, rest 1:35 x 5

Notes: sprint hard, long rest on AD

Week 9: Day 2 – Tuesday

A. Bench press x 4-5 reps, rest 2-3 min x 3

B. Pull ups x 4-5 reps, rest 2 min x 3

C1. Dips x 4-5 reps, rest 1 min

C2. Ring rows x 6-8 reps, rest 1 min x 3

D. 90 sec row @ 80-90%, 90 sec @ 50% x 4 – rest 5 min b/t sets 2&3

Notes: keep adding weight as needed

Week 9: Day 3 – Thursday

A. Back squats x 4-5 reps, rest 2-3 min x 3

B. Good mornings x 5-6 reps, rest 2 min x 3

C. Walking lunges x 10 steps rest 1 min x 2

D. Plank on elbows x 2:30, rest 30 sec x 2

E. Row 200m @ 100%, rest 2:20 x 4

Notes: add weight on lunges as needed

Week 9: Day 4 – Friday

A. Standing press x 4-5 reps, rest 2 min x 3

B. Bent over rows x 4-5 reps, rest 2 min x 3

C1. Seated DB press x 4-5 reps, rest 1 min

C2. DB row x 4-5/arm, rest 1 min x 2

D. 5 min AD @ 80-90%, rest 2 min x 3

Notes: only 80-90% on AD, but x 3 sets

Week 9: Day 5 – Saturday or Sunday

75-85 min Hike @ Z1

Note: HR 110-130 still?

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

Week 10: Day 1 – Monday

A. Front squats x 3-4 reps, rest 2-3 min x 3

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

C. GH raises x 9-11, rest 1 min x 3

D. Side bridge x 80 sec, rest 10 x 2/side

E. 15 sec AD sprint @ 100%, rest 1:35 x 6

Notes: add weight on GH raises if necessary

Week 10: Day 2 – Tuesday

A. Bench press x 3-4 reps, rest 2-3 min x 3

B. Pull ups x 3-4 reps, rest 2 min x 3

C1. Dips x 3-4 reps, rest 1 min

C2. Ring rows x 8-10 reps, rest 1 min x 3

D. 90 sec row @ 80-90%, 90 sec @ 50% x 6 – rest 5 min b/t sets 3&4

Notes: row times are increasing, watch pace

Week 10: Day 3 – Thursday

A. Back Squats x 3-4 reps, rest 2-3 min x 3

B. Good Mornings x 6-7 reps, rest 2 min x 3

C. Walking lunges x 12 steps rest 1 min x 2

D. Plank on elbows x 2:45, rest 30 sec x 2

E. Row 200m @ 100%, rest 2:20 x 5

Notes: reps are up on lunges this week

Week 10: Day 4 – Friday

A. Standing press x 3-4 reps, rest 2 min x 3

B. Bent over rows x 3-4 reps, rest 2 min x 3

C1. Seated DB press x 5-6 reps, rest 1 min

C2. DB row x 5-6/arm, rest 1 min x 2

D. 4 min AD @ 80-90%, rest 2 min x 3

Notes: less time on AD = higher speed

Week 10: Day 5 – Saturday or Sunday

80-90 min Hike @ Z1

Note: this is recovery work.

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

Week 11: Day 1 – Monday

A. Front Squats x 2-3 reps, rest 2-3 min x 3

B. Deadlift x 1-2 reps, rest 2 min x 3

C. GH raises x 10-12, rest 1 min x 3

D. Side bridge x 85 sec, rest 5 x 2/side

E. 15 sec AD sprint @ 100%, rest 1:35 x 7

Notes: save a little for testing next week

Week 11: Day 2 – Tuesday

A. Bench press x 2-3 reps, rest 2-3 min x 3

B. Pull ups x 2-3 reps, rest 2 min x 3

C1. Dips x 2-3 reps, rest 1 min

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

D. 90 sec row @ 80-90%, 90 sec @ 50% x 8 – rest 5 min b/t sets 4&5

Notes: sets are up again on rows

Week 11: Day 3 – Thursday

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

B. Good Mornings x 7-8 reps, rest 2 min x 3

C. Walking lunges x 14 steps rest 1 min x 2

D. Plank on elbows x 3:00, rest 30 sec x 2

E. Row 200m @ 100%, rest 2:20 x 6

Notes: plank getting long, is it maintanable?

Week 11: Day 4 – Friday

A. Standing press x 2-3 reps, rest 2 min x 3

B. Bent over rows x 2-3 reps, rest 2 min x 3

C1. Seated DB press x 6-7 reps, rest 1 min

C2. DB row x 6-7/arm, rest 1 min x 2

D. 3 min AD @ 80-90%, rest 2 min x 3

Notes: Keep core engaged on all lifts

Week 11: Day 5 – Saturday or Sunday

85-95 min Hike @ Z1

Note: this is recovery work. Recover and be ready for testing.

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

Week 12 – Testing Week: Day 1 – Monday

A. Front Squats – find a 1RM, rest as needed

B. Deadlift – Find a 1 RM, rest as needed

C. GH raises x 11-13, rest 1 min x 3

D. Side bridge x 90 sec, rest 0 b/t sides x 1

E. 15 sec AD sprint @ 100%, rest 1:35 x 8

Notes: comment on weights moved

Week 12 – Testing Week: Day 2 – Tuesday

A. Bench press – find a 1 RM, rest as needed

B. Pull ups – find a 1 RM, rest as needed

C. Dips – find a 1 RM, rest as needed

D. Ring Rows – 1 attempt max reps, directly below bar

D. 500 m row – for time, 1 attempt @ 100%

Notes: how far have you come?

Week 12 – Testing Week: Day 3 – Thursday

A. Back Squats – find a 1 RM, rest as needed

B. Good mornings x 8-9 reps, rest 2 min x 3

C. Walking lunges x 16 steps – find max load

D. Plank on elbows – AMSAP, 1 attempt

E. Row 200m @ 100%, rest 2:20 x 7

Notes: how long can you hold it?

Week 12 – Testing Week: Day 4 – Friday

A. Standing press – find a 1 RM, rest as needed

B. Bent over rows – find a 3 RM, rest as needed

C. Seated DB press – find an 8 RM, rest as needed

D. DB row – find a 8 RM, rest as needed

D. 3 min AD – 1 attempt max cals

Notes: list starting and finishing weights for cycle

Week 12 – Testing Week: Day 5 – Saturday or Sunday

90 min Hike @ Z1

Note: long, easy-paced hike

The post Physical Readiness for Firefighters: 12 Week Training Plan appeared first on Breaking Muscle.

Being a firefighter requires a unique set of skills and physical abilities. You need stamina, strength, endurance, and power to perform your best in physically and mentally demanding situations.

Being a firefighter requires a unique set of skills and physical abilities. You need stamina, strength, endurance, and power to perform your best in physically and mentally demanding situations.

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

Firefighter Workouts FAQ

Before you get started, here’s what Lars wants you to know about the program. Make sure you read through to the bottom before commencing training.

Who is this program for?

• Firefighters seeking a higher level of fitness
• People 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.

This program can help you prepare to become a full time firefighter, whether you are just starting in school or want to start pursuing a career in the fire service. These workouts are geared towards firefighters seeking to be at the top of their class for fitness and health.

When are the workouts?

The 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.

Where can I find more information and ask questions?

I will post notes at the bottom of each workout that will go into more detail.

Photos courtesy of Shutterstock.

The post Our New Firefighter Training Program Launches Today! appeared first on Breaking Muscle.