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 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
Thursday
A. Wall balls x 15, rest 2 min x 3
B. 8 Knees to elbows, rest 1 min x 3
C. 1 Rope climb EMOM x 5
+
500m row @ 70%
90 sec rest x 4
Notes: Loads should be easy
Day 4
Friday
A. Deadlift x 10 reps @ 50% of 5RM, 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 10 reps @ 50%, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 3
Notes: Go through movements at easy pace
Day 5
Saturday OR Sunday
45 min Elliptical or AD @ 60%
Notes: New cycle next week
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
Tuesday
A. Power clean x 5-6 reps, rest 2 min x 3
B. Weighted pull ups x 5 reps, rest 2 min x 3
C. Pendlay rows x 8-10 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row @ 60%
Notes: Find appropriate loads for reps
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
