Physical Readiness For Firefighters: 12 Week Training Plan

Week 2

Day 1

Monday

A. Split Squats x 9-11 reps, rest 1 min b/t legs x 3
B. Deadlift x 8-10 reps, rest 2 min x 3
C. GH Raises x 9-11 reps, rest 1 min x 3
D. Side Bridge 40 sec, rest 20 x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 5

Notes: build from last week

Day 2

Tuesday

A. Bench Press x 8-10 reps, rest 2-3 min x 3
B. Pull Ups x 8-10 reps, rest 2 min x 3
C1. Dips x 8-10 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 30 sec Row @ 80-90%, 30 sec @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: reps down, weight up!

Day 3

Thursday

A. Back Squats x 8-10 reps, rest 2-3 min x 3
B. Good Mornings x 9-11 reps, rest 2 min x 3
C. Swiss Ball Leg Curls x 9-11 reps, rest 1 min x 3
D. Plank on Elbows x 1:15 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 5

Notes: Breath at the top of lifts only.

Day 4

Friday

A. Standing Press x 8-10 reps, rest 2 min x 3
B. Bent Over Rows x 8-10 reps, rest 2 min x 3
C1. Seated DB Press x 7-9 reps, rest 1 min
C2. DB Row x 7-9/arm, rest 1 min x 2
D. 9 min AD @ 80-90%, rest 5 min x 2

Notes: pace appropriately.

Day 5

Saturday or Sunday

35-45 min Hike @ Z1

Notes: varied terrain is preferred

Week 3

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

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.

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.

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.

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.