Become a Badass by Training Like a Firefighter
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
A. Overhead squats x 12-15 reps, rest 2 minutes x 3
B. Stiff-leg deadlift x 10-12 reps, rest 2 min x 3
C. Wall ball x 15-20 reps, rest 1 min x 3
D. Deadbugs @ 41X1, 6-8/side, rest 1 min x 3
E. 100m run, rest – walk 100m x 4
Notes: Keep neutral spine on stiff-leg deadlifts
Day 2
Tuesday
A1. Narrow-grip bench press (14″) x 10-12 reps, rest 1 minute
A2. Pull ups x 10-12 reps, rest 2 min x 3
B1. Incline bench DB press x 10-12 reps, rest 1 min
B2. DB rows x 10-12 reps, rest 1 min x 3
C. 15 min rowing @ 80-90%
Notes: Rowing should be steady pace
Day 3
Thursday
A. Walking wtd lunges x 10-12 reps/leg, rest 2 min x 3
B. GH raises x 10-12 reps, rest 1 min x 3
C. 25 sit ups, rest 1 min x 3
4 rounds for time:
- 5 TnG (touch-and-go) Deadlifts (tough)
- 7 Burpees – Fast
- Row 100m HARD – rest 3 min between sets
Notes: Move fast, but don’t neglect form on last piece
Day 4
Friday
A. Seated DB press x 10-12 reps, rest 2 min x 3
B. Seated cable rows x 10-12 reps, rest 2 min x 3
C1. Push press x 8-10 reps, rest 1 min
C2. Hang power cleans x 8-10, rest 1 min x 2
D. 10 sec Airdyne sprint @ 95%, rest 90 sec x 4
Notes: use an elliptical machine if an airdyne is not available
Day 5
Saturday or Sunday
20-25 min Hike/Elliptical @ Z1 (HR 110-130)
Click on the number below that corresponds to the week of training you’re in.
Week 2
Day 1
Monday
A. Split Squats x 9-11 reps, rest 1 min b/t legs x 3
B. Deadlift x 8-10 reps, rest 2 min x 3
C. GH raises x 9-11 reps, rest 1 min x 3
D. Side Bridge 40 sec, rest 20 x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 5
Notes: build from last week
Day 2
Tuesday
A. Bench press x 8-10 reps, rest 2-3 min x 3
B. Pull ups x 8-10 reps, rest 2 min x 3
C1. Dips x 8-10 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 30 sec row @ 80-90%, 30 sec @ 50% x 12 – rest 3 min b/t sets 6&7
Notes: reps down, weight up!
Day 3
Thursday
A. Back Squats x 8-10 reps, rest 2-3 min x 3
B. Good Mornings x 9-11 reps, rest 2 min x 3
C. Swiss ball leg curls x 9-11 reps, rest 1 min x 3
D. Plank on elbows x 1:15 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 5
Notes: Breath at the top of lifts only
Day 4
Friday
A. Standing press x 8-10 reps, rest 2 min x 3
B. Bent over rows x 8-10 reps, rest 2 min x 3
C1. Seated DB press x 7-9 reps, rest 1 min
C2. DB row x 7-9/arm, rest 1 min x 2
D. 9 min AD @ 80-90%, rest 5 min x 2
Notes: pace appropriately
Day 5
Saturday or Sunday
30-45 min hike, preferably over varied terrain
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
Monday
A. Split Squats x 8-10 reps, rest 1 min b/t legs x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. GH raises x 10-12 reps, rest 1 min x 3
D. Side Bridge 45 sec, rest 25 sec x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 6
Notes: control descent on split squats and GH raises
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. 30 sec row @ 80-90%, 30 sec @ 50% x 14 – rest 3 min b/t sets 7&8
Notes: Use full ROM on all lifts
Day 3
Thursday
A. Back Squats x 6-8 reps, rest 2-3 min x 3
B. Good Mornings x 8-10 reps, rest 2 min x 3
C. Swiss ball leg curls x 10-12 reps, rest 1 min x 3
D. Plank on elbows x 1:30 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 6
Notes: Lift hips high on ball curls
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 6-8 reps, rest 1 min
C2. DB row x 6-8/arm, rest 1 min x 2
D. 10 min AD @ 80-90%, rest 5 min x 2
Notes: track HR to know what 80% feels like
Day 5
Saturday or Sunday
40-50 min Hike/Elliptical @ Z1 (HR 110-130), or about 60% VO2 MAX
Click on the number below that corresponds to the week of training you’re in.
Week 4
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 cals
Notes: strong, hard effort for 10 min straight
Day 5
Saturday or Sunday
45-55 min Hike/Elliptical @ Z1 (HR 110-130)
Click on the number below that corresponds to the week of training you’re in.
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 times are up, 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 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 – max 20″
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 on 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.
Week 6
Day 1
Monday
A. Front Squats x 8-10 reps, rest 2-3 min x 3
B. Deadlift x 5-7 reps, rest 2 min x 3
C. Cable machine leg curls x 9-11 reps, rest 90 sec x 3
D. Side bridge x 60 sec, rest 30 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 6
Notes: side brigde length getting tough, hang on.
Day 2
Tuesday
A. Bench press x 5-7 reps, rest 2-3 min x 3
B. Pull ups x 5-7 reps, rest 2 min x 3
C1. Dips x 5-7 reps, rest 1 min
C2. Ring Rows x 5-7 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 8 – rest 3 min b/t sets 4&5
Notes: note how long it takes to feel recovered
Day 3
Thursday
A. Weighted step ups x 9-11/leg, rest 2 min x 3
B. Good Mornings x 5-7, rest 2 min x3
C. Single leg ball leg curls x 7-9, rest 30 sec b/t legs x 3
D. Plank on elbows x 2 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 5
Notes: Should be fresh after a rest day, hit it hard
Day 4
Friday
A. Standing press x 5-7 reps, rest 2 min x 3
B. Bent over rows x 5-7 reps, rest 2 min x 3
C1. Seated DB press x 4-5 reps, rest 1 min
C2. DB row x 4-5/arm, rest 1 min x 2
D. 6 min AD @ 80-90%, rest 4 min x 3
Notes: pressing strength should be coming along
Day 5
Saturday or Sunday
55-65 min Hike @ Z1
Notes: make the time for this
Click on the number below that corresponds to the week of training you’re in.
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
Notes: building aerobic base
Click on the number below that corresponds to the week of training you’re in.
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
Notes: get outside, enjoy!
Click on the number below that corresponds to the week of training you’re in.
Week 9
Day 1
Monday
A. Front Squats x 4-5 reps, rest 2-3 min x 3
B. Deadlift x 3-4 reps, rest 2 min x 3
C. GH raises x 8-10, rest 1 min x 3
D. Side bridge x 75 sec, rest 15 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 5
Notes: sprint hard, long rest on AD
Day 2
Tuesday
A. Bench press x 4-5 reps, rest 2-3 min x 3
B. Pull ups x 4-5 reps, rest 2 min x 3
C1. Dips x 4-5 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 4 – rest 5 min b/t sets 2&3
Notes: keep adding weight as needed
Day 3
Thursday
A. Back Squats x 4-5 reps, rest 2-3 min x 3
B. Good Mornings x 5-6 reps, rest 2 min x 3
C. Walking lunges x 10 steps rest 1 min x 2
D. Plank on elbows x 2:30, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 4
Notes: add weight on lunges as needed
Day 4
Friday
A. Standing press x 4-5 reps, rest 2 min x 3
B. Bent over rows x 4-5 reps, rest 2 min x 3
C1. Seated DB press x 4-5 reps, rest 1 min
C2. DB row x 4-5/arm, rest 1 min x 2
D. 5 min AD @ 80-90%, rest 2 min x 3
Notes: only 80-90% on AD, but x 3 sets
Day 5
Saturday or Sunday
75-85 min Hike @ Z1
Notes: HR 110-130 still?
Click on the number below that corresponds to the week of training you’re in.
Week 10
Day 1
Monday
A. Front Squats x 3-4 reps, rest 2-3 min x 3
B. Deadlift x 2-3 reps, rest 2 min x 3
C. GH raises x 9-11, rest 1 min x 3
D. Side bridge x 80 sec, rest 10 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 6
Notes: add weight on GH raises if necessary
Day 2
Tuesday
A. Bench press x 3-4 reps, rest 2-3 min x 3
B. Pull ups x 3-4 reps, rest 2 min x 3
C1. Dips x 3-4 reps, rest 1 min
C2. Ring Rows x 8-10 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 6 – rest 5 min b/t sets 3&4
Notes: row times are increasing, watch pace
Day 3
Thursday
A. Back Squats x 3-4 reps, rest 2-3 min x 3
B. Good Mornings x 6-7 reps, rest 2 min x 3
C. Walking lunges x 12 steps rest 1 min x 2
D. Plank on elbows x 2:45, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 5
Notes: reps are up on lunges this week
Day 4
Friday
A. Standing press x 3-4 reps, rest 2 min x 3
B. Bent over rows x 3-4 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. 4 min AD @ 80-90%, rest 2 min x 3
Notes: less time on AD = higher speed
Day 5
Saturday or Sunday
80-90 min Hike @ Z1
Notes: this is recovery work
Click on the number below that corresponds to the week of training you’re in.
Week 11
Day 1
Monday
A. Front Squats x 2-3 reps, rest 2-3 min x 3
B. Deadlift x 1-2 reps, rest 2 min x 3
C. GH raises x 10-12, rest 1 min x 3
D. Side bridge x 85 sec, rest 5 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 7
Notes: save a little for testing next week
Day 2
Tuesday
A. Bench press x 2-3 reps, rest 2-3 min x 3
B. Pull ups x 2-3 reps, rest 2 min x 3
C1. Dips x 2-3 reps, rest 1 min
C2. Ring Rows x 10-12 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 8 – rest 5 min b/t sets 4&5
Notes: sets are up again on rows
Day 3
Thursday
A. Back Squats x 2-3 reps, rest 2-3 min x 3
B. Good Mornings x 7-8 reps, rest 2 min x 3
C. Walking lunges x 14 steps rest 1 min x 2
D. Plank on elbows x 3:00, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 6
Notes: plank getting long, is it maintanable?
Day 4
Friday
A. Standing press x 2-3 reps, rest 2 min x 3
B. Bent over rows x 2-3 reps, rest 2 min x 3
C1. Seated DB press x 6-7 reps, rest 1 min
C2. DB row x 6-7/arm, rest 1 min x 2
D. 3 min AD @ 80-90%, rest 2 min x 3
Notes: Keep core engaged on all lifts
Day 5
Saturday or Sunday
85-95 min Hike @ Z1
Notes: recover and be ready for testing
Click on the number below that corresponds to the week of training you’re in.
Week 12 – Testing Week
Day 1
Monday
A. Front Squats – find a 1RM, rest as needed
B. Deadlift – Find a 1 RM, rest as needed
C. GH raises x 11-13, rest 1 min x 3
D. Side bridge x 90 sec, rest 0 b/t sides x 1
E. 15 sec AD sprint @ 100%, rest 1:35 x 8
Notes: comment on weights moved
Day 2
Tuesday
A. Bench press – find a 1 RM, rest as needed
B. Pull ups – find a 1 RM, rest as needed
C. Dips – find a 1 RM, rest as needed
D. Ring Rows – 1 attempt max reps, directly below bar
D. 500 m row – for time, 1 attempt @ 100%
Notes: how far have you come?
Day 3
Thursday
A. Back Squats – find a 1 RM, rest as needed
B. Good mornings x 8-9 reps, rest 2 min x 3
C. Walking lunges x 16 steps – find max load
D. Plank on elbows – AMSAP, 1 attempt
E. Row 200m @ 100%, rest 2:20 x 7
Notes: how long can you hold it?
Day 4
Friday
A. Standing press – find a 1 RM, rest as needed
B. Bent over rows – find a 3 RM, rest as needed
C. Seated DB press – find an 8 RM, rest as needed
D. DB row – find a 8 RM, rest as needed
D. 3 min AD – 1 attempt max cals
Notes: list starting and finishing weights for cycle
Day 5
Saturday or Sunday
90 min Hike @ Z1
Notes: long, easy pace hike:)