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Firefighter Strength & Conditioning

Overview

Intentions for this program

  • Firefighter strength & conditioning
  • Build functional, explosive, & conditioned size
  • Physical AND mental conditioning
  • Functional mass
  • Sidequest: bulletproofing & exposive agility/COD/core rotation/power endurance legs for snowboarding & hockey

Structures used

  • Upper/lower

Considerations

  • Adapted for full time W/Fri/Sat/Sun work schedule & M/W/Th EMT classes
  • Fireground simulation circuits as a conditioning baseline
  • Continue building deadlift & bench
  • Squat/legs: focus on functional conditioning over max effort strength (that's what deadlift is for)
  • Backing off running to save the legs for lifting (at this stage)
  • High CNS (explosive/power/strength) at the start of the week/session, ending with conditioning/things that are productive to do even when fatigued
  • P/rehab is baked into everything
  • Core is baked into circuits | | class | | work + class | class | work | work | work | | Overview: | upper (strength & power) | lower (strength & power) | sprints | upper | lower agility + functional | conditioning | (sprints & legs +) zone 2 |
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  • Morning Session athlete session | Evening Session | bench + upper power | deadlift + lower power | sprints | upper | agility & power | full fireground circuit | (sprints & legs) | | | posterior chain acc | upper acc | mobility & p/rehab | | functional legs | upper acc | long zone 2 |
  • mobility & p/rehab

Mupper s&p + pc

weekly rotation
  1. P/rehab
  2. ⬇️ SCAPULA WORK
    2 × 10–15
  3. ⬆️ SL WALL SIT ON TOES
    2 × 45–60s
  4. WRIST WORK block
    2 × 15–20
  5. Heavy Lifts
  6. BENCH PRESS
    4+2D × 3–5 · rest 3:00
  7. Power
  8. PENDLAY ROW
    3 × 3–5 · rest 2:00
  9. PUSH PRESS
    3 × 3–5 · rest 2:00
  10. Accessories
  11. BW PULLUPS
    AMSAN × 25 · rest :90
  12. DB SHOULDER PRESS
    4D × 8–12 · rest :90

Tlower s&p + upper

  1. Session 1 two-a-day
  2. Warmup
  3. DYNAMIC WARMUPS + POGOS
  4. 10YD ACCELS
    2 sets
    prime hip/knee drive, snappy
  5. BROAD JUMPS
    2 × 5
    low contacts, not grindy — land quick. *every few weeks swap for SL bounds for distance
  6. Agility
  7. COD HURDLE (/TUCK) JUMPS
    3 × 5
    stay tall, pop over hurdles, don’t sink
  8. JUMP + AGILE LATERALS
    3 × 4
  9. Plyos
  10. DEPTH DROP + QUICK HOP
    2 × 6
    instead of depth + jump, land and rebound instantly — train fast amortization
  11. SKATER BOUNDS
    3 × 5 each
  12. 180DEG ROTATIONAL LANDINGS
    3 × 5 each
    up box, down box
  13. FLAT 360
    1 × 3 each
  14. BOX JUMP TO SL LANDING
    2 × 5 each
  15. Cutting
  16. 5-10-5 DRILL
    3 sets
  17. W DRILL
    3 × 15YD
    emphasize elastic cuts, not grindy footwork
  18. Mobility & Cooldown
  19. CHOICE↗
  20. Session 2 two-a-day
  21. Warmup
  22. SS CALF RAISE
    2 × 10–15
  23. FOOT RESISTED TKE
    2 × 10–15
  24. SLIDER LATERAL SQUAT
    2 × 10–15
  25. AS NEEDED
  26. Heavy Lifts
  27. TRAP BAR DEADLIFT
    4 × 3–5 · rest 3:00
  28. RDL
    4 × 8/10–12/15 · rest :90
    3 barbell (8 to 12), 1 SL (10 to 15)
  29. Power
  30. BOX SQUAT* FAST
    5 × 5 · rest 3:00
    rate of force development. lift feet when sitting!
  31. Finisher
  32. QUAD EXERCISE CHOICE↗ block
    3 × 8–12 · rest :90
    hack squat, sl leg press, front squat, sm lengthened partials, etc...
  33. Weighted P/rehab
  34. SA CABLE ROWS
    4 × 8/10–12/15 · rest :90
    2 serratus anterior + 2 full ROM
  35. WEIGHTED DIPS
    3 × 5–8 · rest :90
    feel your upper pecs!!
  36. TRIS
    2 to 4 × 8–12 · rest :90
    2 sa forward ext, 2 choice
  37. Core - Rotation
  38. SB STANCE PALLOF HOLD
    2 × 10–15s
  39. HALF KNEELING MB THROWS
    3 × 4–6

Wsprints

  1. Warmups
  2. SL KB LEG RAISE
    2 × 10–15
    hip flexors
  3. COPENHAGEN PLANKS
    2 × 10–15
    adductor & groin
  4. SL HIP THRUST
    2 × 10–15
    glutes & hamstrings
  5. CNS Primers
  6. SPRINTER ISO HOLD
    3 × 3–5s
  7. BANDED WALL SPRINTS
    2 × 10–15
    full activation
  8. Sprints
  9. SPRINTS
    4 to 5 sets
    GO! *alternate 4x 40yd regular & 5x sled resisted
  10. FLY 20s
    2 sets
  11. (Optional Accessories)
  12. QUAD EXERCISE CHOICE↗ block
  13. (P/rehab)
  14. CHOICE↗
    stand on the balance board for a while & play around

Thupper

  1. P/rehab
  2. ROTATOR CUFF WORK block
  3. WRIST WORK block
  4. Lifts
  5. OVERHEAD PRESS
    (1D+)4+1D × 3–5 · rest 3:00
  6. HALF KNEELING SA LM PRESS
    3 × 8–12 · rest :90
  7. Accessories
  8. SPEED BENCH PRESS
    6 to 9 × 2–3 · rest :60
  9. LAT PULLAROUND
    3 × 8–12
  10. EZ BAR UPRIGHT ROWS
    3 × 8–12 · rest :90
  11. Weighted P/rehab
  12. SA PULLDOWNS
    2 × 10–15
  13. SA REVERSE CABLE FLY
    2 × 10–15
  14. Core - Rotation
  15. AB ROLLER
    3 × AMRAP
  16. SS ROTATIONAL MB THROWS
    3 × 4–6
  17. (Optional Accessories)
  18. SA PUSHUPS
    2 × AMRAP · rest :90

Ffunctional legs

weekly rotation
  1. Warmup
  2. ANKLE WORK + POGOS
  3. DYNAMIC WARMUPS
  4. Agility
  5. CHOICE↗
    focus: quick feet. box toe taps, ladders, sl fast directional hops on a plate, etc
  6. Power

Saconditioning

  1. Warmup
  2. KB HALF KNEELING WINDMILL
    2 × 10–15
  3. Heavy Lifts
  4. WEIGHTED PULLUPS
    3 × 3–5 · rest 3:00
  5. Full Simulation Circuit
  6. 10 ROUNDS OF CIRCUITS
  7. Upper Accesories
  8. DB LATERAL RAISES
    3+1D × 8–12/15 · rest :90
    4th set switch to t-raises
  9. SM INCLINE PRESS
    3 × 8–12 · rest :90
  10. UPPER BACK WORK block
    3 × 8–12 · rest :60
    ex: face pulls, db y-raises, rear delt flys
  11. EZ BAR CURLS
    3 × 8–12/15 · rest :90
  12. SA DEAD HANG
    2 × 10–15s · rest :60
  13. Core - Flexion
  14. GHD SITUPS
    3 × AMRAP

Sulong zone 2

  1. (Warmups)
  2. SL KB LEG RAISE
    2 × 10–15
    hip flexors
  3. COPENHAGEN DROPS
    2 × 10–15
    adductor & groin
  4. SL HIP THRUST
    2 × 10–15
    glutes & hamstrings
  5. BANDED WALL SPRINTS
    2 × 10–15
    full activation
  6. (Sprints)
  7. CHOICE (FOCUS COD & DECEL)↗
    e.g. 5-10-5, t-test drill, etc
  8. (Legs)
  9. CHOICE↗
  10. Mobility
  11. CHOICE↗
    e.g. slant board dragon squat
  12. Skills
  13. CHOICE↗
    e.g. balance board, 180deg box jump
  14. BRAKING MECHANICS
  15. Long Zone 2
  16. CHOICE↗
    alternatively, same amount of time in strength training legs