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 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

 

Week 11: 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

 

Week 11: 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?

 

Week 11: 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

 

Week 11: Day 5 - Saturday or Sunday

85-95 min Hike @ Z1

 

Note: this is recovery work. Recover and be ready for testing.

 

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

Topic: 
See more about: , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.