Become a Badass by Training Like a Firefighter

Firefighting requires a unique set of skills and physical abilities. Build the stamina, strength, endurance, and power you need to perform in physically and mentally demanding situations.

Welcome to the Firefighter Training Program! 

Make sure you have read through to the bottom before commencing training.

Who is this program for?

  • Firefighters seeking a higher level of fitness
  • Men and women who want to become firefighters
  • Firefighters interested in competing in firefighter challenges
  • Anybody who wants to train like a firefighter

Why should I use this program?

If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.

What is the training schedule?

Workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.

What equipment do I need?

Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.

Week 1

Day 1

Monday

A. Overhead squats x 12-15 reps, rest 2 minutes x 3
B. Stiff-leg deadlift x 10-12 reps, rest 2 min x 3
C. Wall ball x 15-20 reps, rest 1 min x 3
D. Deadbugs @ 41X1, 6-8/side, rest 1 min x 3
E. 100m run, rest – walk 100m x 4

Notes: Keep neutral spine on stiff-leg deadlifts

Day 2

Tuesday

A1. Narrow-grip bench press (14″) x 10-12 reps, rest 1 minute
A2. Pull ups x 10-12 reps, rest 2 min x 3
B1. Incline bench DB press x 10-12 reps, rest 1 min
B2. DB rows x 10-12 reps, rest 1 min x 3
C. 15 min rowing @ 80-90%

Notes: Rowing should be steady pace

Day 3

Thursday

A. Walking wtd lunges x 10-12 reps/leg, rest 2 min x 3
B. GH raises x 10-12 reps, rest 1 min x 3
C. 25 sit ups, rest 1 min x 3

4 rounds for time:

  • 5 TnG (touch-and-go) Deadlifts (tough)
  • 7 Burpees – Fast
  • Row 100m HARD – rest 3 min between sets

Notes: Move fast, but don’t neglect form on last piece

Day 4

Friday

A. Seated DB press x 10-12 reps, rest 2 min x 3
B. Seated cable rows x 10-12 reps, rest 2 min x 3
C1. Push press x 8-10 reps, rest 1 min
C2. Hang power cleans x 8-10, rest 1 min x 2
D. 10 sec Airdyne sprint @ 95%, rest 90 sec x 4

Notes: use an elliptical machine if an airdyne is not available

Day 5

Saturday or Sunday

20-25 min Hike/Elliptical @ Z1 (HR 110-130)

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

Week 2

Day 1

Monday

A. Split Squats x 9-11 reps, rest 1 min b/t legs x 3
B. Deadlift x 8-10 reps, rest 2 min x 3
C. GH raises x 9-11 reps, rest 1 min x 3
D. Side Bridge 40 sec, rest 20 x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 5

Notes: build from last week

Day 2

Tuesday

A. Bench press x 8-10 reps, rest 2-3 min x 3
B. Pull ups x 8-10 reps, rest 2 min x 3
C1. Dips x 8-10 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 30 sec row @ 80-90%, 30 sec @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: reps down, weight up!

Day 3

Thursday

A. Back Squats x 8-10 reps, rest 2-3 min x 3
B. Good Mornings x 9-11 reps, rest 2 min x 3
C. Swiss ball leg curls x 9-11 reps, rest 1 min x 3
D. Plank on elbows x 1:15 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 5

Notes: Breath at the top of lifts only

Day 4

Friday

A. Standing press x 8-10 reps, rest 2 min x 3
B. Bent over rows x 8-10 reps, rest 2 min x 3
C1. Seated DB press x 7-9 reps, rest 1 min
C2. DB row x 7-9/arm, rest 1 min x 2
D. 9 min AD @ 80-90%, rest 5 min x 2

Notes: pace appropriately

Day 5

Saturday or Sunday

30-45 min hike, preferably over varied terrain

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

Week 3

Day 1

Monday

A. Split Squats x 8-10 reps, rest 1 min b/t legs x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. GH raises x 10-12 reps, rest 1 min x 3
D. Side Bridge 45 sec, rest 25 sec x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 6

Notes: control descent on split squats and GH raises

Day 2

Tuesday

A. Bench press x 6-8 reps, rest 2-3 min x 3
B. Pull ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 30 sec row @ 80-90%, 30 sec @ 50% x 14 – rest 3 min b/t sets 7&8

Notes: Use full ROM on all lifts

Day 3

Thursday

A. Back Squats x 6-8 reps, rest 2-3 min x 3
B. Good Mornings x 8-10 reps, rest 2 min x 3
C. Swiss ball leg curls x 10-12 reps, rest 1 min x 3
D. Plank on elbows x 1:30 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 6

Notes: Lift hips high on ball curls

Day 4

Friday

A. Standing press x 6-8 reps, rest 2 min x 3
B. Bent over rows x 6-8 reps, rest 2 min x 3
C1. Seated DB press x 6-8 reps, rest 1 min
C2. DB row x 6-8/arm, rest 1 min x 2
D. 10 min AD @ 80-90%, rest 5 min x 2

Notes: track HR to know what 80% feels like

Day 5

Saturday or Sunday

40-50 min Hike/Elliptical @ Z1 (HR 110-130), or about 60% VO2 MAX

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

Week 4

Day 1

Monday

A. Split Squats – find an 8 RM, rest as needed b/t legs
B. Deadlift – find a 5 RM, rest as needed
C. GH raises x 11-13 reps, rest 1 min x 3
D. Side Bridge 50 sec/side – 30 rest, 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 7

Notes: test of split squats and deadlifts, mind form!

Day 2

Tuesday

A. Bench press – find a 5 RM, rest as needed
B. Pull ups – Find a 5RM, rest as needed
C. Dips – Find a 5 RM, rest as needed
D. Ring Rows – Find a 5 RM (angle and weight as needed)
E. 30 sec row @ 80-90%, 30 sec @ 50% x 16 – rest 3 min b/t sets 8&9

Notes: Get a spotter for bench press

Day 3

Thursday

A. Back Squats – Find a 5 RM, rest as needed
B. Good Mornings x 7-9 reps, rest 2 min x 3
C. Swiss ball leg curls x 11-13 reps, rest 1 min x 3
D. Plank on elbows – AMSAP, 1 attempt
E. Row 100m @ 100%, rest 1:45 x 7

Notes: Keep back straight on all lifts

Day 4

Friday

A. Standing press – find a 5 RM, rest as needed
B. Bent over rows – find a 5 RM, rest as needed
C1. Seated DB press x 5-7 reps, rest 1 min
C2. DB row x 5-7/arm, rest 1 min x 2
D. 10 min AD – 1 attempt max cals

Notes: strong, hard effort for 10 min straight

Day 5

Saturday or Sunday

45-55 min Hike/Elliptical @ Z1 (HR 110-130)

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

Week 5

Day 1

Monday

A. Front squats x 10-12 reps, rest 2-3 min x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. Cable machine leg curls x 8-10 reps, rest 90 sec x 3
D. Side bridge x 55 sec, rest 35 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 5

Notes: new cycle, slight changes

Day 2

Tuesday

A. Bench press x 6-8 reps, rest 2-3 min x 3
B. Pull ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring rows x 6-8 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 6 – rest 3 min b/t sets 3&4

Notes: row times are up, pace accordingly

Day 3

Thursday

A. Weighted step ups x 8-10/leg, rest 2 min x 3
B. Good mornings x 6-8, rest 2 min x3
C. Single-leg ball leg curls x 6-8, rest 30 sec b/t legs x 3
D. Plank on elbows x 1:45, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 4

Notes: step up height – max 20″

Day 4

Friday

A. Standing press x 6-8 reps, rest 2 min x 3
B. Bent over rows x 6-8 reps, rest 2 min x 3
C1. Seated DB press x 5-6 reps, rest 1 min
C2. DB row x 5-6/arm, rest 1 min x 2
D. 7 min AD @ 80-90%, rest 4 min x 3

Notes: squeeze shoulder blades back on rows

Day 5

Saturday or Sunday

50-60 min hike @ Z1

Notes: add weight if necessary

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

Week 6

Day 1

Monday

A. Front Squats x 8-10 reps, rest 2-3 min x 3
B. Deadlift x 5-7 reps, rest 2 min x 3
C. Cable machine leg curls x 9-11 reps, rest 90 sec x 3
D. Side bridge x 60 sec, rest 30 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 6

Notes: side brigde length getting tough, hang on.

Day 2

Tuesday

A. Bench press x 5-7 reps, rest 2-3 min x 3
B. Pull ups x 5-7 reps, rest 2 min x 3
C1. Dips x 5-7 reps, rest 1 min
C2. Ring Rows x 5-7 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 8 – rest 3 min b/t sets 4&5

Notes: note how long it takes to feel recovered

Day 3

Thursday

A. Weighted step ups x 9-11/leg, rest 2 min x 3
B. Good Mornings x 5-7, rest 2 min x3
C. Single leg ball leg curls x 7-9, rest 30 sec b/t legs x 3
D. Plank on elbows x 2 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 5

Notes: Should be fresh after a rest day, hit it hard

Day 4

Friday

A. Standing press x 5-7 reps, rest 2 min x 3
B. Bent over rows x 5-7 reps, rest 2 min x 3
C1. Seated DB press x 4-5 reps, rest 1 min
C2. DB row x 4-5/arm, rest 1 min x 2
D. 6 min AD @ 80-90%, rest 4 min x 3

Notes: pressing strength should be coming along

Day 5

Saturday or Sunday

55-65 min Hike @ Z1

Notes: make the time for this

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

Week 7

Day 1

Monday

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

Tuesday

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

Thursday

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

Friday

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

Notes: building aerobic base

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

Week 8 – Testing Week

Day 1

Monday

A. Front Squats – Find a 5 RM, rest as needed
B. Deadlift – Find a 3 RM, rest as needed
C. Cable machine leg curls x 11-13 reps, rest 90 sec x 3
D. Side bridge x 70 sec, rest 20 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 8

Notes: Go heavy!

Day 2

Tuesday

A. Bench press – find a 3 RM, rest as needed
B. Pull ups – find a 3 RM, rest as needed
C. Dips – find a 3 RM, rest as needed
D. Ring Rows x 4-6 reps, rest 1 min x 3
E. 1 min row @ 80-90%, 1 min @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: make note of weights for each 3 RM

Day 3

Thursday

A. Weighted step ups – Find 16RM, 8/leg, rest as needed
B. Good Mornings x 3-5, rest 2 min x3
C. Single leg ball leg curls x 9-11, rest 30 sec b/t legs x 3
D. Plank on elbows – AMSAP, 1 attempt
E. Row 150m @ 100%, rest 2 min x 7

Notes: one leg only on ball curls

Day 4

Friday

A. Standing press – find a 3 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – Find a 5 RM, rest as needed
D. DB row – find a 5 RM, rest as needed
D. 5 min AD – 1 attempt max cals

Notes: lots of tests, rest as needed

Day 5

Saturday or Sunday

65-75 min Hike @ Z1

Notes: get outside, enjoy!

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

Week 9

Day 1

Monday

A. Front Squats x 4-5 reps, rest 2-3 min x 3
B. Deadlift x 3-4 reps, rest 2 min x 3
C. GH raises x 8-10, rest 1 min x 3
D. Side bridge x 75 sec, rest 15 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 5

Notes: sprint hard, long rest on AD

Day 2

Tuesday

A. Bench press x 4-5 reps, rest 2-3 min x 3
B. Pull ups x 4-5 reps, rest 2 min x 3
C1. Dips x 4-5 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 4 – rest 5 min b/t sets 2&3

Notes: keep adding weight as needed

Day 3

Thursday

A. Back Squats x 4-5 reps, rest 2-3 min x 3
B. Good Mornings x 5-6 reps, rest 2 min x 3
C. Walking lunges x 10 steps rest 1 min x 2
D. Plank on elbows x 2:30, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 4

Notes: add weight on lunges as needed

Day 4

Friday

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

Notes: only 80-90% on AD, but x 3 sets

Day 5

Saturday or Sunday

75-85 min Hike @ Z1

Notes: HR 110-130 still?

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

Week 10

Day 1

Monday

A. Front Squats x 3-4 reps, rest 2-3 min x 3
B. Deadlift x 2-3 reps, rest 2 min x 3
C. GH raises x 9-11, rest 1 min x 3
D. Side bridge x 80 sec, rest 10 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 6

Notes: add weight on GH raises if necessary

Day 2

Tuesday

A. Bench press x 3-4 reps, rest 2-3 min x 3
B. Pull ups x 3-4 reps, rest 2 min x 3
C1. Dips x 3-4 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 6 – rest 5 min b/t sets 3&4

Notes: row times are increasing, watch pace

Day 3

Thursday

A. Back Squats x 3-4 reps, rest 2-3 min x 3
B. Good Mornings x 6-7 reps, rest 2 min x 3
C. Walking lunges x 12 steps rest 1 min x 2
D. Plank on elbows x 2:45, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 5

Notes: reps are up on lunges this week

Day 4

Friday

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

Notes: less time on AD = higher speed

Day 5

Saturday or Sunday

80-90 min Hike @ Z1

Notes: this is recovery work

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

Week 11

Day 1

Monday

A. Front Squats x 2-3 reps, rest 2-3 min x 3
B. Deadlift x 1-2 reps, rest 2 min x 3
C. GH raises x 10-12, rest 1 min x 3
D. Side bridge x 85 sec, rest 5 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 7

Notes: save a little for testing next week

Day 2

Tuesday

A. Bench press x 2-3 reps, rest 2-3 min x 3
B. Pull ups x 2-3 reps, rest 2 min x 3
C1. Dips x 2-3 reps, rest 1 min
C2. Ring Rows x 10-12 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 8 – rest 5 min b/t sets 4&5

Notes: sets are up again on rows

Day 3

Thursday

A. Back Squats x 2-3 reps, rest 2-3 min x 3
B. Good Mornings x 7-8 reps, rest 2 min x 3
C. Walking lunges x 14 steps rest 1 min x 2
D. Plank on elbows x 3:00, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 6

Notes: plank getting long, is it maintanable?

Day 4

Friday

A. Standing press x 2-3 reps, rest 2 min x 3
B. Bent over rows x 2-3 reps, rest 2 min x 3
C1. Seated DB press x 6-7 reps, rest 1 min
C2. DB row x 6-7/arm, rest 1 min x 2
D. 3 min AD @ 80-90%, rest 2 min x 3

Notes: Keep core engaged on all lifts

Day 5

Saturday or Sunday

85-95 min Hike @ Z1

Notes: recover and be ready for testing

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

Week 12 – Testing Week

Day 1

Monday

A. Front Squats – find a 1RM, rest as needed
B. Deadlift – Find a 1 RM, rest as needed
C. GH raises x 11-13, rest 1 min x 3
D. Side bridge x 90 sec, rest 0 b/t sides x 1
E. 15 sec AD sprint @ 100%, rest 1:35 x 8

Notes: comment on weights moved

Day 2

Tuesday

A. Bench press – find a 1 RM, rest as needed
B. Pull ups – find a 1 RM, rest as needed
C. Dips – find a 1 RM, rest as needed
D. Ring Rows – 1 attempt max reps, directly below bar
D. 500 m row – for time, 1 attempt @ 100%

Notes: how far have you come?

Day 3

Thursday

A. Back Squats – find a 1 RM, rest as needed
B. Good mornings x 8-9 reps, rest 2 min x 3
C. Walking lunges x 16 steps – find max load
D. Plank on elbows – AMSAP, 1 attempt
E. Row 200m @ 100%, rest 2:20 x 7

Notes: how long can you hold it?

Day 4

Friday

A. Standing press – find a 1 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – find an 8 RM, rest as needed
D. DB row – find a 8 RM, rest as needed
D. 3 min AD – 1 attempt max cals

Notes: list starting and finishing weights for cycle

Day 5

Saturday or Sunday

90 min Hike @ Z1

Notes: long, easy pace hike:)