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 7

Day 1


A. Back squats x 6 reps @ 70%, rest 2 min x 4
B1. Sled pull - Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 10, rest 90 sec x 3
C. Superman lifts x 6-8, rest 30 sec x 3
D. 10 min stairs OR climber @ 70%


Notes: Time to add some strength to you legs


Day 2


A. Power clean x 5-6 reps, rest 2 min x 3
B. Weighted pull ups x 5 reps, rest 2 min x 3
C. Pendlay rows x 8-10 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row @ 60%


Notes: Find appropriate loads for reps


Day 3


A. Good Mornings x 10-12 reps, rest 2 min x 3
B. 50 Walking lunges for time
C. FLR x 1 min on, 30 sec rest x 3
D1. 10 Med ball cleans, rest 0 sec
D2. 10 cals on AD, rest 30 sec x 5


Notes: Sounds simple, but this will burn


Day 4


A. Push press x 5-6 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 4
C1. 10 Box jumps OR 2 Flights of stairs - FAST, 0 rest
C2. 400m run, rest 2 min x 4


Notes: Run times should be similar


Day 5

Saturday OR Sunday

20 min swim practice


Notes: Get in the water and work


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


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