Firefighter Workout: Cycle 1, Week 4
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.
Welcome to the Firefighter Training Program!
Make sure you have read through to the bottom before commencing training.
Week 4 - Testing Week
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!
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.
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.
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
Saturday or Sunday
45-55 min Hike @ Z1
Notes: recovery work
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.
Where can I find more information and ask questions?
If you have questions, you can head over to the Breaking Muscle Forum, post your question, and I will get back to you as soon as possible with an answer.
Record and share your results! The only way we can make this program better over time is if you share your experiences and results. Comment at the bottom of each workout or in the forum with your age, weight, height, gender, and results.
For the complete explanation of the program, read the Firefighter Workouts FAQ.