Physical Readiness For Firefighters: 12 Week Training Plan

Week 4 – Testing Week

Day 1

Monday

A. Split Squats – find an 8 RM, rest as needed b/t legs
B. Deadlift – find a 5 RM, rest as needed
C. GH Raises x 11-13 reps, rest 1 min x 3
D. Side Bridge 50 sec/side – 30 rest, 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 7

Notes: test of split squats and deadlifts, mind form!

Day 2

Tuesday

A. Bench Press – find a 5 RM, rest as needed
B. Pull Ups – Find a 5RM, rest as needed
C. Dips – Find a 5 RM, rest as needed
D. Ring Rows – Find a 5 RM (angle and weight as needed)
E. 30 sec Row @ 80-90%, 30 sec @ 50% x 16 – rest 3 min b/t sets 8&9

Notes: Get a spotter for bench press.

Day 3

Thursday

A. Back Squats – Find a 5 RM, rest as needed
B. Good Mornings x 7-9 reps, rest 2 min x 3
C. Swiss Ball Leg Curls x 11-13 reps, rest 1 min x 3
D. Plank on Elbows – AMSAP, 1 attempt
E. Row 100m @ 100%, rest 1:45 x 7

Notes: Keep back straight on all lifts.

Day 4

Friday

A. Standing Press – find a 5 RM, rest as needed
B. Bent Over Rows – find a 5 RM, rest as needed
C1. Seated DB Press x 5-7 reps, rest 1 min
C2. DB Row x 5-7/arm, rest 1 min x 2
D. 10 min AD – 1 attempt max calories

Notes: strong, hard effort for 10 min straight

Day 5

Saturday or Sunday

45-55 min Hike @ Z1

Notes: recovery work

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