Physical Readiness for Firefighters: 12 Week Training Plan

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 6

Day 1


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.


Day 2


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.


Day 3


A. Weighted step ups x 9-11/leg, rest 2 min x 3
B. Good mornings x 5-7, rest 2 min x3
C. Single leg ball leg curls x 7-9, rest 30 sec b/t legs x 3
D. Plank on elbows x 2 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 5


Note: Should be fresh after a rest day, hit it hard.


Day 4


A. Standing press x 5-7 reps, rest 2 min x 3
B. Bent over rows x 5-7 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. 6 min AD @ 80-90%, rest 4 min x 3


Note: Pressing strength should be coming along.


Day 5

Saturday or Sunday

55-65 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.


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