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 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

 

Week 2: 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.

 

Week 2: 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.

 

Week 2: 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 learn what 80% feels like.

 

Week 2: Day 5 - Saturday or Sunday

40-50 min Hike @ Z1

 

Notes: Z1 = 60%-ish!

 

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

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