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 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

 

Week 7: 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

 

Week 7: 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

 

Week 7: 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.

 

Week 7: Day 5 - Saturday or Sunday

60-70 min Hike @ Z1

 

Note: building aerobic base

 

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

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