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 4

Day 1

Monday

A1. Front squats x 4-5 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 13-15, rest 20 sec
B2. GH raises x 9-11 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 7

 

Notes: Control descent on GH raises

 

Day 2

Tuesday

A. Ring dips x 4-5 reps, rest 2 min x 3
B1. Hang power clean x 2-3 reps, rest 0 sec
B2. Box jumps TnG x 8-10, rest 2 min x 3
C1. 17-19 Russian KB swings, rest 0 sec
C2. 12 burpees AFAP, rest 90 sec x 3

 

Notes: Hang power cleans should be tough and heavy

 

Day 3

Thursday

A. Thrusters x 5-6, rest 2 min x 3
B. 11-13 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 8
+
90 sec row @ 80-90%
90 sec rest x 5

 

Notes: learn to kip on the knees to elbows if needed

 

Day 4

Friday

A. Deadlift x 4-5 reps, rest 2 min x 3
B. TGU x 25/arm - alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 4-5 reps, rest 2 min x 3
D. Battle ropes x 20 sec, rest 40 sec x 6

 

Notes: TGUs are full body maintenance, learn to love them!

 

Day 5

Saturday or Sunday

30-35 min Elliptical or Airdyne bike @ 60%

 

Notes: sweating is cleansing.

 

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

 

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