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In-Season Fire Academy

Overview

Intentions for this program: In-Season Fire Academy Training

  • Power & explosiveness; maintain strength

  • Low volume Structures used: Upper/lower/full

  • PPL Considerations: Prioritize Fire Academy performance; training as a supplement/maintenance

  • LEAVE SOMETHING IN THE TANK Monday and Tuesday so you can spend it in Academy

  • Saturday backs off on volume and starts recovery; Sunday is proper full R&R

  • Next to no conditioning because Academy itself is basically a conditioning workout Overview: upper (maintenance) — upper (maintenance) — lower — upper — lower — lower (maintenance) — R&R, p/rehab

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Session Zone 2 P/rehab Mobility/activation
Sprints
Isos
Arms
Evening Session Core Core Upper P/rehab Deadlift
Plyos Upper Legs (touch up) Upper Legs
COUNTS Conditioning 0
Lower (plyos, sprints, power, strengthening) 8
Upper (power, strengthening) 4
Aerobic zone, p/rehab, activation, mobility, & core 6

MCore & Plyos

  1. Session
  2. DYNAMIC WARMUPS
  3. IN AND OUT SHUFFLES
    SLOT: Agility.
  4. ICKEY SHUFFLE BOUNDS
    2/3 × lap
    SLOT: Plyos.
  5. DEPTH DROP + SPLIT BOX JUMP
    2/3 × 10–15
    SLOT: Plyos.
  6. TRIPLE BROADS
    2/3 × lap
    SLOT: Plyos.
  7. NORDIC CURLS
    2 × 10–15
  8. SL STANDING CALF RAISES
    2 × 20–25
    SLOT: P/rehab.
  9. SL SOLEUS RAISES
    2 × 20–25
    SLOT: P/rehab.
  10. SL WALL SIT ON TOES
    2 sets
    SLOT: P/rehab.
  11. COSSACK SQUATS
    2 × 10–15
    SLOT: P/rehab.
  12. REVERSE CRUNCHES
    2 × AMRAP
    SLOT: Core.
  13. LM ANTI ROTATION
    2 × 10–15
    SLOT: Core.

TCore & Upper

  1. Session
  2. ROTATOR CUFF WORK block
  3. PALLOF HOLD + WALK
    2 sets
    SLOT: Core.
  4. WEIGHTED PULLUPS
    2 × AMRAP
    SLOT: Explosive power (upper).
  5. 4 MB THROWS
    2 × 2 laps
    SLOT: Explosive power (upper).
  6. NEUTRAL FREE PULLDOWN
    2 × 8–12 · rest :90
  7. DEFICIT PUSHUPS* W/ 1s HOLD
    2 × 10–15
    standard hands
  8. SLED PULLS
    2 sets
    SLOT: P/rehab.
  9. BACK EXTENSION
    2 × 20–25
    SLOT: P/rehab.
  10. WRIST WORK block
    2 × 10–15
    SLOT: P/rehab.
  11. SA DEAD HANG
    2 × AMRAP
    SLOT: P/rehab.
  12. FOWLER INTO FARIS THROW
    2 × 10–15
    SLOT: Core.

WUpper & quick legs

  1. Session
  2. DYNAMIC WARMUPS
  3. DROP-EXPLODE PUSHUPS
    3 × AMRAP
    SLOT: Explosive power (upper).
  4. LM SPLIT CLEAN & JERK
    3 × 5
    SLOT: Explosive power (upper).
  5. LAT PULLAROUND
    4 × 8–12
  6. ⬇️ SA PUSHUPS
    2 × AMRAP
  7. ⬆️ SA PULLDOWN
    2 × 10–15
  8. REVERSE CABLE FLY
    3 × 10–15 · rest :90
  9. Y BALANCE
    2 × 10–15 · rest :90
    SLOT: P/rehab.
  10. LEG EXTENSION
    2 × AMRAP · rest :90
    SLOT: P/rehab.
  11. CURLS
    3D × 8–15 · rest :90
    sprinkle on top. *rotate preacher curls, bayesian cable curls, ez bar curls

ThUpper

  1. Session
  2. KB ADDUCTOR STRETCH
    2 × 10–15
    SLOT: P/rehab.
  3. SCAPULA WORK block
    2 × 10–15
    SLOT: P/rehab.
  4. 120% HEAVY HOLD
    2 × 10–15s · rest :90
  5. BENCH PRESS
    4+2D × 3–5 · rest :90
    SLOT: Bench. *barbell only for stability
  6. PENDLAY ROW
    5 × 5 · rest :90
    SLOT: Explosive power (upper).
  7. CABLE LATERAL RAISE
    2 × 8–15 · rest :90
    this is JUST a warmup
  8. OVERHEAD PRESS
    4+2D × 3–5 · rest :90
  9. WEIGHTED PULLUPS
    3 × AMRAP
    SLOT: Pullups.
  10. WEIGHTED DIPS
    3 × AMRAP
  11. SA CABLE ROWS
    4 × 8/10–12/15
    2 serratus anterior + 2 full ROM
  12. TRI FORWARD/OH EXT
    4 × 8–12 · rest :90
    2 forward, 2 overhead
  13. REVERSE CURLS
    3 × 8–15 · rest :90
  14. ROPES
    3 × 30s
    SLOT: Explosive power (upper). *rotate endless rope & battle ropes
  15. (MAKE-UP*)
    don't do anything that will affect tomorrow's effectiveness
  16. 40:20 STRIDES
    SLOT: Conditioning burnout.

FDL, Legs

  1. Morning Session
  2. ZONE 2
    rotate: run w/strides & ruck
  3. Evening Session
  4. WARMUP AS NEEDED
  5. DEADLIFT
    4 × 3–5
    SLOT: Deadlift. *try trap bar
  6. SL HOPS
    2 each × 5
    SLOT: Explosive power (lower). *rotate sl bulgarian hops w/ curtsy lunge jumps
  7. BOX SQUAT
    5 × 5
    SLOT: Explosive power (lower).
  8. SL FRONT SQUATS
    3 × 8–12 · rest :90
  9. ZERCHER SQUATS
    3 × 8–12 · rest :90
  10. FF SPECIFIC SQUAT ROTATION
    3 × 10–15 · rest :90
    50lbs min: staggered stance squats, walking lunges, step ups
  11. SL SEATED HAMSTRING CURLS
    4 × 10–15
  12. SL LEG EXTENSION ISO HOLD
    3 × AMRAP
  13. TABATA (CHOICE)↗
    SLOT: Conditioning burnout.

SaSprints + Isos + Arms

  1. Lift Session
  2. PREHAB CIRCUIT
  3. HIP AIRPLANES
    2 × 10–15 · rest SS
    SLOT: P/rehab.
  4. SPANISH SQUAT ISO HOLD
    2 × 1min · rest SS
    SLOT: P/rehab.
  5. COPENHAGENS W/ 3s ISO HOLD
    2 × 10–15 · rest SS
    SLOT: P/rehab.
  6. HIP FLEXOR ISO HOLD
    2 × 30s · rest SS
    SLOT: P/rehab.
  7. STAR PLANK
    2 × 10–15 · rest SS
    SLOT: Core.
  8. SPRINTS
  9. DYNAMIC WARMUPS + C SKIPS
  10. WALL SPRINTS (BANDED)
    SLOT: Speed drill.
  11. SPRINTS
    3
    SLOT: Sprints. *rotate: full track lap & sled resisted sprints
  12. ISOS
  13. SPRINTER ISO HOLD
    5 to 10 × 5s
  14. REVERSE LUNGES W/ 5s ISO HOLD
    3 to 5 × 5
    trap bar. drive from heels!
  15. RDL
  16. ANKLE BANDS
  17. SL SOLEUS/CALF RAISES*
  18. ICKEY SHUFFLE TO CROSSOVER
  19. DB T-RAISES
  20. CURLS*
  21. TRICEP FORWARD EXTENSION
  22. SA DEAD HANG
  23. TABATA (CHOICE)
  24. PREHAB STRETCHING
  25. SAUNA (20+ MIN)

SuR&R, Prehab

  1. Session
  2. EASY RUN W/ STRIDES
    3-4 miles
  3. P/REHAB & MOBILITY WORK
    plantar & ankles, tibs, knees, hip flexors, adductors & groin, hips & glutes, back (& core), wrists, shoulders
  4. DYNAMIC WARMUPS
  5. ZONE 2 PLAY
  6. SOMETHING RELAXING