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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.
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.
