Become a Badass by Training Like a Firefighter - Page 11

Lars Bredahl

Contributor - Firefighter Workouts

Victoria, Canada

These workouts are designed by full-time firefighter and coach Lars BredahlLars 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 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.

 

 

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