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 9

Day 1


A. Back squats x 4 reps @ 80%, rest 2 min x 6
B1. Sled pull - Forward x 20 sec, rest 10 sec
B2. Toes to Bar x 11-13, rest 90 sec x 3
C. Superman lifts x 8-10, rest 30 sec x 3
D. 14 min stairs OR climber @ 70%


Notes: Go to an arena for stairs, they're great


Day 2


A. Power clean x 3-4 reps, rest 2 min x 3
B. Weighted pull ups x 3 reps, rest 2 min x 3
C. Pendlay rows x 6-8 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row - First half at 70%, second half @ 85%


Notes: Lots of pulling work on Tuesdays


Day 3


A. Good Mornings x 8-10 reps, rest 2 min x 3
B. 100 Walking lunges for time
C. FLR x 60 sec, 30 sec rest x 4
D1. 14 Med ball cleans, rest 0 sec
D2. 14 cals on AD, rest 30 sec x 5


Notes: Keep moving on lunges


Day 4


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


Notes: Make push press hard


Day 5

Saturday OR Sunday

30 min Swim practice


Notes: Focus on breathing


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


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