Physical Readiness for Firefighters: 12 Week Training Plan

Lars Bredahl

Coach

Victoria, Canada

Law Enforcement and Firefighters, CrossFit

These workouts are designed by full-time firefighter and coach Lars Bredahl. Lars 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

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

 

Week 2: 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!

 

Week 2: 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.

 

Week 2: 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.

 

Week 2: Day 5 - Saturday or Sunday

35-45 min Hike @ Z1

 

Notes: varied terrain is preferred

 

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

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