Power and Endurance Training for Fire Professionals

Welcome to the Firefighter Training Program! 

Make sure you have read through to the bottom before commencing training.

Who is this program for?

• Firefighters seeking a higher level of fitness
• Men and women who want to become firefighters
• Firefighters interested in competing in firefighter challenges
• Anybody who wants to train like a firefighter

Why should I use this program?

If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.

What is the training schedule?

Workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.

What equipment do I need?

Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.

Week 1

Day 1

Monday

A1. Front squats x 7-9 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 8-10, rest 20 sec
B2. GH raises x 6-8 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 4

Notes: Prowler push should be at 100%

Day 2

Tuesday

A. Ring dips x 7-9 reps, rest 2 min x 3
B1. Hang power clean x 5-6 reps, rest 0 sec
B2. Box jumps TnG x 6, rest 2 min x 3
C1. 15 RKC style KB swings, rest 0 sec
C2. 6 Burpees AFAP, rest 90 sec x 3

Notes: Weights should be challenging for rep range, adjust!

Day 3

Thursday

A. Thrusters x 8-10, rest 2 min x 3
B. 8-10 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 5
+
30 sec row @ 80-90%
30 sec rest x 10

Notes: Looking for consistent row paces per set

Day 4

Friday

A. Deadlift x 7-9 reps, rest 2 min x 3
B. TGU x 10/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 7-9 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 3

Notes: TGU done with a KB

Day 5

Saturday or Sunday

20 min – elliptical or AD @ 60%

Note: recovery work pace

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

Week 2

Day 1

Monday

A1. Front squats x 6-8 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 10-12, rest 20 sec
B2. GH raises x 7-9 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 5

Note: Try to beat reps on pull ups from last week

Day 2

Tuesday

A. Ring dips x 6-8 reps, rest 2 min x 3
B1. Hang power clean x 4-5 reps, rest 0 sec
B2. Box jumps TnG x 6-8, rest 2 min x 3
C1. 15-17 RKC KB swings, rest 0 sec
C2. 8 Burpees AFAP, rest 90 sec x 3

Notes: Add some weight from last week

Day 3

Thursday

A. Thrusters x 7-9, rest 2 min x 3
B. 9-11 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 6
+
45 sec row @ 80-90%
45 sec rest x 8

Notes: Can you go legless on rope climbs?

Day 4

Friday

A. Deadlift x 6-8 reps, rest 2 min x 3
B. TGU x 15/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 6-8 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 4

Notes: Part D done with all-out intensity

Day 5

Saturday or Sunday

20-25 min elliptical or AD @ 60%

Notes: HR 110-130

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

Week 3

Day 1

Monday

A1. Front squats x 5-6 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 12-14, rest 20 sec
B2. GH raises x 8-10 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 6

Notes: Front squat weight should reflect reps

Day 2

Tuesday

A. Ring dips x 5-6 reps, rest 2 min x 3
B1. Hang power clean x 3-4 reps, rest 0 sec
B2. Box jumps TnG x 7-9, rest 2 min x 3
C1. 16-18RKC KB swings, rest 0 sec
C2. 10 Burpees AFAP, rest 90 sec x 3

Notes: Maintain speed on burpees with added reps

Day 3

Thursday

A. Thrusters x 6-8, rest 2 min x 3
B. 10-12 knees to elbows, rest 1 min x 3
C. 1 Rope climb EMOM x 7
+
60 sec row @ 80-90%
60 sec rest x 6

Notes: Pace will change on row as time goes up

Day 4

Friday

A. Deadlift x 5-6 reps, rest 2 min x 3
B. TGU x 20/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 5-6 reps, rest 2 min x 3
D. “Battle ropes” x 20 sec, rest 40 x 5

Notes: Continuous movement on sled drag

Day 5

Saturday or Sunday

25-30 min elliptical or AD @ 60%

Notes: flush out the soreness!

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

Week 4

Day 1

Monday

A1. Front squats x 4-5 reps, rest 20 sec
A2. Strict pull ups x AMRAP, rest 2 min x 3
B1. GHD sit ups x 13-15, rest 20 sec
B2. GH raises x 9-11 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 7

Notes: Control descent on GH raises

Day 2

Tuesday

A. Ring dips x 4-5 reps, rest 2 min x 3
B1. Hang power clean x 2-3 reps, rest 0 sec
B2. Box jumps TnG x 8-10, rest 2 min x 3
C1. 17-19 Russian KB swings, rest 0 sec
C2. 12 burpees AFAP, rest 90 sec x 3

Notes: Hang power cleans should be tough and heavy

Day 3

Thursday

A. Thrusters x 5-6, rest 2 min x 3
B. 11-13 knees to elbows, rest 1 min x 3
C. 1 rope climb EMOM x 8
+
90 sec row @ 80-90%
90 sec rest x 5

Notes: learn to kip on the knees to elbows if needed

Day 4

Friday

A. Deadlift x 4-5 reps, rest 2 min x 3
B. TGU x 25/arm – alternating, slow and steady
C1. Reverse sled drag x 30 sec, rest 10 sec
C2. Standing strict press x 4-5 reps, rest 2 min x 3
D. Battle ropes x 20 sec, rest 40 sec x 6

Notes: TGUs are full body maintenance, learn to love them!

Day 5

Saturday or Sunday

30-35 min Elliptical or Airdyne bike @ 60%

Notes: sweating is cleansing.

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

Week 5 – Testing Week

Day 1

Monday

A. Find a 5RM front squat
B. Find a max set of strict pull ups
C. 50 GHD sit ups for time
D. 400m prowler push @bodyweight, for time

Notes: Several tests to challenge even the best

Day 2

Tuesday

A. Ring Dips – Find a 5RM (for load)
B. Hang power clean – Find a 3RM
3 rounds for time:

• 15 Russian KB swings
• 15 Burpees

Notes: Go hard, go fast on short metcon

Day 3

Thursday

A. Find a 5RM thruster
B. 50 K2E for time
C. 10 rope climbs for time
D. 500m row for time

Notes: Rest as needed between tests

Day 4

Friday

A. Deadlift – Find a 5RM
B. Standing press – Find a 5RM
+
100 TGU for time (yes, 50/arm)

Notes: Try to maintain a set pace on TGU & keep going

Day 5

Saturday OR Sunday

35-40 min Elliptical or AD @ 60%

Notes: Steady pace throughout

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

Week 6 – Deload Week

Day 1

Monday
A1. Front squats x 10 reps @ 50% of 5RM, rest 20 sec
A2. Strict pull ups x half of max reps, rest 2 min x 3
B1. GHD sit ups x 10, rest 20 sec
B2. GH raises x 5 reps, rest 40 sec x 3
C. 10 sec prowler push, rest 1:30 x 5

Notes: Easy loads, easy week

Day 2

Tuesday

A. Ring dips x 10 reps @ 50% of 5RM, rest 2 min x 3
B1. Hang Power clean x 6-8 @ 50% of 3RM, rest 0 sec
B2. Box jumps x 5, rest 2 min x 3
C1. 10 KBS – Russian, rest 0 sec
C2. 5 Burpees AFAP, rest 90 sec x 3

Notes: Everything is at about 50% effort and speed

Day 3

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

Week 7

Day 1

Monday

A. Back squats x 6 reps @ 70%, rest 2 min x 4
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 10, rest 90 sec x 3
C. Superman lifts x 6-8, rest 30 sec x 3
D. 10 min stairs OR climber @ 70%

Notes: Time to add some strength to you legs

Day 2

Day 3

Thursday

A. Good Mornings x 10-12 reps, rest 2 min x 3
B. 50 Walking lunges for time
C. FLR x 1 min on, 30 sec rest x 3
D1. 10 Med ball cleans, rest 0 sec
D2. 10 cals on AD, rest 30 sec x 5

Notes: Sounds simple, but this will burn

Day 4

Friday

A. Push press x 5-6 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 4
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 4

Notes: Run times should be similar

Day 5

Saturday OR Sunday

20 min swim practice

Notes: Get in the water and work

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

Week 8

Day 1

Monday

A. Back squats x 5 reps @ 75%, rest 2 min x 5
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes to Bar x 10-12, rest 90 sec x 3
C. Superman lifts x 7-9, rest 30 sec x 3
D. 12 min stairs OR climber @ 70%

Notes: Change to % and reps on squats

Day 2

Tuesday

A. Power clean x 4-5 reps, rest 2 min x 3
B. Weighted pull ups x 4 reps, rest 2 min x 3
C. Pendlay rows x 7-9 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 60%, second half @ 75%

Notes: Change loads as needed

Day 3

Thursday

A. Good Mornings x 9-11 reps, rest 2 min x 3
B. 75 Walking lunges for time
C. FLR x 45 sec, 30 sec rest x 5
D1. 12 Med ball cleans, rest 0 sec
D2. 12 cals on AD, rest 30 sec x 5

Notes: More legs!

Day 4

Friday

A. Push press x 4-5 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 5
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 5

Notes: Added round on part C

Day 5

Saturday OR Sunday

25 min swim practice

Notes: Get some help as needed

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

Week 9

Day 1

Monday

A. Back squats x 4 reps @ 80%, rest 2 min x 6
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes to Bar x 11-13, rest 90 sec x 3
C. Superman lifts x 8-10, rest 30 sec x 3
D. 14 min stairs OR climber @ 70%

Notes: Go to an arena for stairs, they’re great

Day 2

Tuesday

A. Power clean x 3-4 reps, rest 2 min x 3
B. Weighted pull ups x 3 reps, rest 2 min x 3
C. Pendlay rows x 6-8 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 70%, second half @ 85%

Notes: Lots of pulling work on Tuesdays

Day 3

Thursday

A. Good Mornings x 8-10 reps, rest 2 min x 3
B. 100 Walking lunges for time
C. FLR x 60 sec, 30 sec rest x 4
D1. 14 Med ball cleans, rest 0 sec
D2. 14 cals on AD, rest 30 sec x 5

Notes: Keep moving on lunges

Day 4

Friday

A. Push press x 3-4 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 6
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 6

Notes: Make push press hard

Day 5

Saturday OR Sunday

30 min Swim practice

Notes: Focus on breathing

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

Week 10

Day 1

Monday

A. Back squats x 3 reps @ 85%, rest 2 min x 7
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 12-15, rest 90 sec x 3
C. Superman lifts x 9-11, rest 30 sec x 3
D. 15 min stairs OR climber @ 70%

Notes: Keep moving on stairs

Day 2

Tuesday

A. Power clean x 2-3 reps, rest 2 min x 3
B. Weighted pull ups x 2 reps, rest 2 min x 3
C. Pendlay rows x 5-7 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row – First half at 85%, second half @ 95%

Notes: Rows should be getting fast, and hard

Day 3

Thursday

A. Good Mornings x 7-9 reps, rest 2 min x 3
B. 125 Walking lunges for time
C. FLR x 45 sec, 30 sec rest x 6
D1. 15 Med ball cleans, rest 0 sec
D2. 15 cals on AD, rest 30 sec x 5

Notes: Record times on cleans/AD part

Day 4

Friday

A. Push press x 2-3 reps, rest 2 min x 3
B. Hand release push ups x 20 sec, rest 10 x 7
C1. 10 Box jumps OR 2 Flights of stairs – FAST, 0 rest
C2. 400m run, rest 2 min x 7

Notes: Lots of running today

Day 5

Saturday OR Sunday
35 min swim practice

Notes: Work on lengths

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

Week 11 – Testing Week

Day 1

Monday
A. Back squat – Find a 1RM
B. 75 T2B for time
C. 1K sled pull for time @bodyweight

Notes: 3 grueling tests

Day 2

Tuesday
A. Power clean – Find a 1RM
B. Weighted pull up – Find a 1RM
C. 2K row for time

Notes: Rest as needed b/t tests

Day 3

Thursday
A. 200 walking lunges for time
B. Accumulate 5 min in FLR
3 Rds for time:
25 Med ball cleans
25 cals on AD

Notes: This will make you sore!

Day 4

Friday
A. Push press – Find a 1RM
B. Max rep hand release push ups in 2 min
C. 400m run for time – 2 attempts

Notes: Legs may be hurting today, go hard

Day 5

Saturday OR Sunday
1k swim for time

Notes: Keep moving

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

Week 12 – Deload Week

Day 1

Monday

A. Back squats x 10 reps @ 50%, rest 2 min x 3
B1. Sled pull – Forward x 20 sec, rest 10 sec
B2. Toes 2 Bar x 10, rest 90 sec x 3
C. Superman lifts x 10, rest 30 sec x 3
D. 10 min stairs OR climber @ 70%

Notes: Loads and effort @ 50%

Day 2

Tuesday

A. Power clean x 6-8 reps @ 50%, rest 2 min x 3
B. Kipping pull ups x 10 reps, rest 2 min x 3
C. Pendlay rows x 10 reps, rest 1 min x 3
D. DB external rotation x 6-10 reps, rest 1 min x 3
E. 2k row @ 50%

Notes: Keep it light, feel good

Day 3

Thursday

A. Good mornings x 10 reps, rest 90 sec x 3
B. 50 Wallking lunges
C. FLR x 30 sec, rest 30 x 5
D. 300 cals on AD @ 50%

Notes: Recover and move

Day 4

Friday

A. Push press x 10 reps @ 50%, rest 2 min x 3
B. 10 HR push ups, rest 30 sec x 3
C. 400m run @ 70%, rest walk 2 min x 3
D. 3k run @ 70%

Notes: Get out, loosen up

Day 5

Saturday OR Sunday

30 min – pool session, fun

Notes: play around