Power and Endurance Training for Fire Professionals

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 2

Day 1

Monday

A1. Front squats x 6-8 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 10-12, rest 20 sec
B2. GH raises x 7-9 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 5

 

Note: Try to beat reps on pull ups from last week

 

Day 2

Tuesday

A. Ring dips x 6-8 reps, rest 2 min x 3
B1. Hang power clean x 4-5 reps, rest 0 sec
B2. Box jumps TnG x 6-8, rest 2 min x 3
C1. 15-17 RKC KB swings, rest 0 sec
C2. 8 Burpees AFAP, rest 90 sec x 3

 

Notes: Add some weight from last week

 

Day 3

Thursday

A. Thrusters x 7-9, rest 2 min x 3
B. 9-11 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 6
+
45 sec row @ 80-90%
45 sec rest x 8

 

Notes: Can you go legless on rope climbs?

 

Day 4

Friday

A. Deadlift x 6-8 reps, rest 2 min x 3
B. TGU x 15/arm - alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 6-8 reps, rest 2 min x 3
D. "Battle ropes" x 20 sec, rest 40 x 4

 

Notes: Part D done with all-out intensity

 

Day 5

Saturday or Sunday

20-25 min elliptical or AD @ 60%

 

Notes: HR 110-130

 

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

 

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