Physical Readiness For Firefighters: 12 Week Training Plan

Week 7

Day 1

Monday

A. Front squats x 6-8 reps, rest 2-3 min x 3
B. Deadlift x 4-6 reps, rest 2 min x 3
C. Cable machine leg curls x 10-12 reps, rest 90 sec x 3
D. Side bridge x 65 sec, rest 25 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 7

Notes: ensure position on all lifts for safety

Day 2

Tuesday

A. Bench press x 4-6 reps, rest 2-3 min x 3
B. Pull ups x 4-6 reps, rest 2 min x 3
C1. Dips x 4-6 reps, rest 1 min
C2. Ring Rows x 4-6 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 10 – rest 3 min b/t sets 5&6

Notes: add weight as needed on pull ups

Day 3

Thursday

A. Weighted step ups x 10-12/leg, rest 2 min x 3
B. Good mornings x 4-6, rest 2 min x3
C. Single leg ball leg curls x 8-10, rest 30 sec b/t legs x 3
D. Plank on elbows x 2:15 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 6

Notes: weight can be in hands or on back for step ups

Day 4

Friday

A. Standing press x 4-6 reps, rest 2 min x 3
B. Bent over rows x 4-6 reps, rest 2 min x 3
C1. Seated DB press x 3-4 reps, rest 1 min
C2. DB row x 3-4/arm, rest 1 min x 2
D. 5 min AD @ 80-90%, rest 4 min x 3

Notes: try to be consistent with output on D.

Day 5

Saturday or Sunday

60-70 min Hike @ Z1

Note: building aerobic base

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