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 7

Day 1


A. Front squats x 6-8 reps, rest 2-3 min x 3
B. Deadlift x 4-6 reps, rest 2 min x 3
C. Cable machine leg curls x 10-12 reps, rest 90 sec x 3
D. Side bridge x 65 sec, rest 25 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 7


Notes: ensure position on all lifts for safety


Day 2


A. Bench press x 4-6 reps, rest 2-3 min x 3
B. Pull ups x 4-6 reps, rest 2 min x 3
C1. Dips x 4-6 reps, rest 1 min
C2. Ring Rows x 4-6 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 10 - rest 3 min b/t sets 5&6


Notes: add weight as needed on pull ups


Day 3


A. Weighted step ups x 10-12/leg, rest 2 min x 3
B. Good mornings x 4-6, rest 2 min x3
C. Single leg ball leg curls x 8-10, rest 30 sec b/t legs x 3
D. Plank on elbows x 2:15 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 6


Notes: weight can be in hands or on back for step ups


Day 4


A. Standing press x 4-6 reps, rest 2 min x 3
B. Bent over rows x 4-6 reps, rest 2 min x 3
C1. Seated DB press x 3-4 reps, rest 1 min
C2. DB row x 3-4/arm, rest 1 min x 2
D. 5 min AD @ 80-90%, rest 4 min x 3


Notes: try to be consistent with output on D.


Day 5

Saturday or Sunday

60-70 min Hike @ Z1


Note: building aerobic base


Click on the number below that corresponds to the week of training you're in.


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