Physical Readiness For Firefighters: 12 Week Training Plan

Week 12 – Testing Week

Day 1

Monday

A. Front Squats – find a 1RM, rest as needed
B. Deadlift – Find a 1 RM, rest as needed
C. GH raises x 11-13, rest 1 min x 3
D. Side bridge x 90 sec, rest 0 b/t sides x 1
E. 15 sec AD sprint @ 100%, rest 1:35 x 8

Notes: comment on weights moved

Day 2

Tuesday

A. Bench press – find a 1 RM, rest as needed
B. Pull ups – find a 1 RM, rest as needed
C. Dips – find a 1 RM, rest as needed
D. Ring Rows – 1 attempt max reps, directly below bar
D. 500 m row – for time, 1 attempt @ 100%

Notes: how far have you come?

Day 3

Thursday

A. Back Squats – find a 1 RM, rest as needed
B. Good mornings x 8-9 reps, rest 2 min x 3
C. Walking lunges x 16 steps – find max load
D. Plank on elbows – AMSAP, 1 attempt
E. Row 200m @ 100%, rest 2:20 x 7

Notes: how long can you hold it?

Day 4

Friday

A. Standing press – find a 1 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – find an 8 RM, rest as needed
D. DB row – find a 8 RM, rest as needed
D. 3 min AD – 1 attempt max cals

Notes: list starting and finishing weights for cycle

Day 5

Saturday or Sunday

90 min Hike @ Z1

Note: long, easy-paced hike