Physical Readiness For Firefighters: 12 Week Training Plan

Week 8 – Testing Week

Day 1

Monday

A. Front Squats – Find a 5 RM, rest as needed
B. Deadlift – Find a 3 RM, rest as needed
C. Cable machine leg curls x 11-13 reps, rest 90 sec x 3
D. Side bridge x 70 sec, rest 20 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 8

Notes: Go heavy!

Day 2

Tuesday

A. Bench press – find a 3 RM, rest as needed
B. Pull ups – find a 3 RM, rest as needed
C. Dips – find a 3 RM, rest as needed
D. Ring rows x 4-6 reps, rest 1 min x 3
E. 1 min row @ 80-90%, 1 min @ 50% x 12 – rest 3 min b/t sets 6&7

Notes: make note of weights for each 3 RM

Day 3

Thursday

A. Weighted step ups – Find 16RM, 8/leg, rest as needed
B. Good mornings x 3-5, rest 2 min x3
C. Single leg ball leg curls x 9-11, rest 30 sec b/t legs x 3
D. Plank on elbows – AMSAP, 1 attempt
E. Row 150m @ 100%, rest 2 min x 7

Notes: one leg only on ball curls

Day 4

Friday

A. Standing press – find a 3 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – Find a 5 RM, rest as needed
D. DB row – find a 5 RM, rest as needed
D. 5 min AD – 1 attempt max cals

Notes: lots of tests, rest as needed

Day 5

Saturday or Sunday

65-75 min Hike @ Z1

Note: Make the time for this if necessary.

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