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Firecamp Mod

Overview

Intentions for this program — Mod on FF_S&C_v4

  • For 4-day firecamp Structures used — Upper/lower

Considerations — No gym access

  • class — work — work + class — firecamp — firecamp — firecamp — firecamp Overview — upper (strength/power) — max strength & posterior chain — functional legs — zone 2 — conditioning — conditioning — long zone 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Session
Evening Session bench + upper power deadlift + lower power functional legs bike/hike/run full fireground circuit full fireground circuit long zone 2
posterior chain acc upper acc core

Mbench+upper

weekly rotation
  1. P/rehab
  2. ⬇️ SCAPULA WORK
    2 × 10–15
  3. ⬆️ SL WALL SIT ON TOES
    2 × 30–45s
  4. Heavy Lifts
  5. BENCH PRESS
    4+2D × 3–5 · rest 3:00
  6. WEIGHTED PULLUPS
    3 × 3–5 · rest 3:00
  7. DB SHOULDER PRESS
    4D × 8–12 · rest :90
  8. Power

Tmax strength & pc

  1. P/rehab
  2. KB ADDUCTOR STRETCH
    2 × 10–15
  3. COSSACK SQUATS
    2 × 10–15
  4. KB HALF KNEELING WINDMILL
    2 × 10–15
  5. FOOT RESISTED TKE
    2 × 10–15
  6. WARMUP AS NEEDED
  7. Heavy Lifts
  8. TRAP BAR DEADLIFT
    4 × 3–5 · rest 3:00
    Maximal strength. *rotate every 2-3 weeks with conventional deadlift
  9. RDL
    4 × 8/10–12/15 · rest :90
    3 barbell (8 to 12), 1 SL (10 to 15)
  10. Power
  11. BOX SQUAT
    5 × 5 · rest 3:00
    lighter weight. rate of force development. lift feet when sitting!
  12. Weighted P/rehab
  13. SL LEG PRESS (QUAD BIAS)
    3 × 8–12 · rest :90
  14. SA CABLE ROWS
    4 × 8/10–12/15 · rest :90
    2 serratus anterior + 2 full ROM
  15. WEIGHTED DIPS
    3 × AMRAP · rest :90
  16. TRI FORWARD/OH EXT
    4 × 8–12 · rest :90
    2 forward, 2 overhead

Wfunctional legs

  1. Warmup
  2. DYNAMIC WARMUPS
  3. Agility
  4. RANDOM
  5. Functional Legs
  6. SL FRONT SQUATS
    3 × 8–12 · rest :90
  7. ZERCHER SQUATS
    3 × 8–12 · rest :90
  8. STEP UPS OR LUNGES
    3 × 8–15 · rest :90
  9. SS: STEP UP JUMPS OR PLYO LUNGES
  10. TB DEADLIFT
    3 × 8–15 · rest :90
  11. SS: TUCK JUMPS
  12. Weighted P/rehab
  13. SL SEATED HAMSTRING CURLS
    3 × 10–15
  14. BACK WORK
    2 × 20–25 · rest :60
    rotate back extensions & Jefferson curls
  15. SA DEAD HANG
    2 × AMRAP · rest :60
  16. (Optional)
  17. REVERSE CRUNCHES W/ 3s HOLD
    3 × AMRAP · rest :60

Thzone 2

  1. Zone 2
  2. BIKE/HIKE/RUN

Fconditioning

  1. Full Simulation Circuit
  2. 10 ROUNDS OF CIRCUITS

Saconditioning

  1. Full Simulation Circuit
  2. 10 ROUNDS OF CIRCUITS