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 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.

 

Week 5: 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 time has increased, pace accordingly.

 

Week 5: 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 Swiss 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 - 20" maximum.

 

Week 5: 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 during rows.

 

Week 5: 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.

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