Physical Readiness For Firefighters: 12 Week Training Plan

Week 5

Day 1

Monday

A. Front Squats x 10-12 reps, rest 2-3 min x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. Cable Machine Leg Curls x 8-10 reps, rest 90 sec x 3
D. Side Bridge x 55 sec, rest 35 x 2/side
E. 12 sec AD Sprint @ 100%, rest 1:28 x 5

Notes: new cycle, slight changes.

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. 1 min Row @ 80-90%, 1 min @ 50% x 6 – rest 3 min b/t sets 3&4

Notes: row time has increased, pace accordingly.

Day 3

Thursday

A. Weighted Step ups x 8-10/leg, rest 2 min x 3
B. Good Mornings x 6-8, rest 2 min x3
C. Single Leg Swiss Ball Leg Curls x 6-8, rest 30 sec b/t legs x 3
D. Plank on Elbows x 1:45, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 4

Notes: step up height – 20″ maximum.

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 5-6 reps, rest 1 min
C2. DB Row x 5-6/arm, rest 1 min x 2
D. 7 min AD @ 80-90%, rest 4 min x 3

Notes: squeeze shoulder blades back during rows.

Day 5

Saturday or Sunday

50-60 min Hike @ Z1

Notes: add weight if necessary.

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