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 9: Day 1 - Monday

A. Front squats x 4-5 reps, rest 2-3 min x 3

B. Deadlift x 3-4 reps, rest 2 min x 3

C. GH raises x 8-10, rest 1 min x 3

D. Side bridge x 75 sec, rest 15 x 2/side

E. 15 sec AD sprint @ 100%, rest 1:35 x 5

 

Notes: sprint hard, long rest on AD

 

Week 9: Day 2 - Tuesday

A. Bench press x 4-5 reps, rest 2-3 min x 3

B. Pull ups x 4-5 reps, rest 2 min x 3

C1. Dips x 4-5 reps, rest 1 min

C2. Ring rows x 6-8 reps, rest 1 min x 3

D. 90 sec row @ 80-90%, 90 sec @ 50% x 4 - rest 5 min b/t sets 2&3

 

Notes: keep adding weight as needed

 

Week 9: Day 3 - Thursday

A. Back squats x 4-5 reps, rest 2-3 min x 3

B. Good mornings x 5-6 reps, rest 2 min x 3

C. Walking lunges x 10 steps rest 1 min x 2

D. Plank on elbows x 2:30, rest 30 sec x 2

E. Row 200m @ 100%, rest 2:20 x 4

 

Notes: add weight on lunges as needed

 

Week 9: Day 4 - Friday

A. Standing press x 4-5 reps, rest 2 min x 3

B. Bent over rows x 4-5 reps, rest 2 min x 3

C1. Seated DB press x 4-5 reps, rest 1 min

C2. DB row x 4-5/arm, rest 1 min x 2

D. 5 min AD @ 80-90%, rest 2 min x 3

 

Notes: only 80-90% on AD, but x 3 sets

 

Week 9: Day 5 - Saturday or Sunday

75-85 min Hike @ Z1

 

Note: HR 110-130 still?

 

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

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