Programs Switchback

← All programs

Archived routeHypertrophy + firefighter conditioningbuild

Hypertrophy & Firefighter Conditioning

Overview

Intentions for this program — Hypertrophy

  • Firefighter conditioning

  • Explosiveness Structures used — Upper/lower

  • High/low CNS

  • PPL Considerations — Fit around Fire Academy schedule

  • Save a weekend day for an adventure & CNS flexibility

  • Lowered workout leg volume to make space for daily life leg volume Overview — (low CNS) — (low CNS) — (high CNS) — (high CNS) — (low CNS) — (high CNS) — (flexible)

  • full — upper — lower — upper — upper — lower

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Morning Session Plyos Sprints Lower power Conditioning (run) Sprints Lower power Mobility/activation work
    30min aerobic zone 30min aerobic zone P/rehab 30min aerobic zone Conditioning Low intensity long duration
    Lift Session Core & p/rehab Upper power (push focus) Legs (posterior chain focus) Core Push (shoulder focus) Legs (quad focus)
    FF specific training Push (chest focus) Upper power (pull focus)
    Pull
    COUNTS Conditioning/FF 3
    Lower (plyos, sprints, power, hypertrophy) 7
    Upper (power, hypertrophy) 5
    Aerobic zone, p/rehab, activation, mobility, & core 7

MFull

  1. Morning Session
  2. WARMUP AS NEEDED
  3. HIP AIRPLANES
    2 × 10–15 · rest SS ⬇️
    SLOT: Hip prehab/activation.
  4. Y EXTENSIONS
    2 × 10–15 · rest SS ⬆️
    SLOT: Knee/quad prehab/activation.
  5. DYNAMIC WARMUPS
  6. IN AND OUT SHUFFLES
    SLOT: Agility.
  7. 1A. RFE FAST LATERAL HOPS
    2 × 10
  8. 1B. DROP SQUAT BOUNDS
    2 × 10
  9. 1C. ICKEY SHUFFLE BOUNDS
    3 × lap
    SLOT: Plyos.
  10. 2A. DL TUCK JUMPS
    2 × 5
  11. 2B. TRIPLE BROADS
    3 sets
    SLOT: Plyos.
  12. 3. DEPTH DROP + SPLIT JUMP
    3 × 10
    SLOT: Plyos.
  13. 4. TUCK JUMP + LATERAL HOPS + BOUND
    3 × lap
    SLOT: Plyos.
  14. 30MIN PLAY/RUN
    SLOT: Aerobic zone.
  15. Evening Session
  16. KB ROTATIONAL LIFT HALF KNEELING
    2 each × 10–15 · rest :30
    SLOT: Core.
  17. REVERSE CRUNCHES
    3 × AMRAP · rest :30
    SLOT: Core.
  18. 1A. PULLUPS
    3 × AMRAP
  19. 1B. ENDLESS ROPE
    3 × 30s
    SLOT: FF specific training.
  20. 2A. SPRINTER ISO HOLD
    3 each × 6–10s
  21. 2B. TB OVERCOMING ISO HOLD
    3 × 6–10s
  22. 2C. HACK SQUATS
    2 × 10–15 · rest :90
  23. SPANISH SQUAT ISO HOLD
    2 sets · rest SS ⬇️
    SLOT: P/rehab
  24. HIP FLEXOR ISO HOLD
    2 sets · rest SS ⬆️
    SLOT: P/rehab
  25. 3. MB THROWS (4)
    3 × 5
    SLOT: FF specific training. *do if academy is chill
  26. 40:20 STRIDES
    4 × repeats

TUpper

  1. Morning Session
  2. WARMUP AS NEEDED
  3. ANKLE BANDS
    2 × 10–15 · rest SS ⬇️
    SLOT: Ankle prehab/activation.
  4. SIDE STEPS & MONSTER WALKS
    2 × 10–15 · rest SS ⬆️
    SLOT: Hip prehab/activation.
  5. DYNAMIC WARMUPS
  6. C SKIPS
  7. 1/2/3 SWITCHES
    SLOT: Speed drill.
  8. REGULAR SPRINTS
    2
    SLOT: Sprints.
  9. HURDLE SPRINTS
    2
    SLOT: Sprints.
  10. 4MIN TABATA* + 30MIN PLAY/RUN
    SLOT: Aerobic zone. *burpees
  11. Evening Session
  12. WARMUP & ROTATOR CUFF WORK
  13. BENCH
    4+2DA × 3–5
    drive from toes
  14. POWER CLEAN & JERK
    3 × 5
    SLOT: Explosive power (upper).
  15. DROP-EXPLODE PUSHUPS
    3 × AMRAP
    SLOT: Explosive power (upper).
  16. LOW-HIGH CABLE FLY
    4D × 10–15 · rest :90
    underhand
  17. DB SHOULDER PRESS
    4D × 8–12 · rest :90
  18. TRICEP KICKBACK
    3D × 8–15 · rest :90
  19. DEFICIT PUSHUPS* W/ 1s ISO HOLD
    3 × AMRAP · rest :60
    standard hands

WLower

  1. Morning Session
  2. WARMUP AS NEEDED
    include something for core
  3. KB ADDUCTOR STRETCH W/ 3s ISO HOLD
    2 × 10–15 · rest SS ⬇️
    SLOT: Adductor/groin prehab/activation.
  4. KB HIP FLEXION W/ 3s ISO HOLD
    2 × 10–15 · rest SS ⬆️
    SLOT: Hip prehab/activation.
  5. DYNAMIC WARMUPS
  6. 1. BOX SQUAT
    3 × 5
    SLOT: Explosive power (lower).
  7. 2. DB JUMP SQUATS
    3 × 5
    SLOT: Explosive power (lower). *Flow don't stop
  8. 3. SLED RESISTED SPRINT
    3 × 2 laps
    SLOT: Explosive power (lower).
  9. STANDING CALF RAISES
    3 × 20–25 · rest :90
    SLOT: P/rehab.
  10. 40:20 STRIDES
    4 × repeats
    SLOT: Shakeout.
  11. COOLDOWN/PLAY/RUN
    SLOT: Parasympathetic trigger.
  12. Evening Session
  13. 15MIN PLAY
    SLOT: Warmup.
  14. DEADLIFT
    4 × 3–5
  15. SL HAMSTRING BRIDGES W/ 3s ISO HOLD
    3 × 10–15
    explode up, control down. >90deg angle, elevate, weight
  16. HIP THRUST
    4 × 8–12 · rest :90
  17. PISTOL SQUATS
    1 × AMRAP
    step ups on left until it can do pistol squats
  18. B SPLIT SQUATS (GLUTES) W/ 3s ISO HOLD
    3 × 10–15 · rest :90
  19. HAMSTRING CURL
    3D × 10–15 · rest :90
  20. SOLEUS RAISES
    3 sets
  21. WALL SIT* ON TOES
    3 sets
    SLOT: Iso burnout. *SL or barbell weighted

ThRunUpper

  1. Morning Session
  2. WARMUP AS NEEDED
    include something for core
  3. Y EXTENSIONS
    2 × 10–15 · rest SS ⬆️
    SLOT: Knee/quad prehab/activation.
  4. SS CALF RAISE
    2 × 10–15 · rest SS ⬇️
    SLOT: Ankle prehab/activation.
  5. DYNAMIC WARMUPS
  6. ICKEY SHUFFLE TO CROSSOVER
    SLOT: Agility.
  7. RUN (CHECK ROTATION)
    SLOT: Conditioning (run).
  8. FRONT SQUATS
    3 × 8–12 · rest :90
  9. Evening Session
  10. FOWLER INTO FARIS THROW
    3 × 10–15 · rest :90
    SLOT: Core.
  11. PALLOF HOLD
    3 sets · rest :90
    SLOT: Core.
  12. PULLUPS
    5 × AMRAP
    SLOT: Explosive power (upper).
  13. TRX ROWS W/ 1s ISO HOLD
    3 × AMRAP
    SLOT: Explosive power (upper).
  14. SINGLE ARM PULLDOWN W/ 1s ISO HOLD
    3D × 10–15 · rest :90
    activate & stabilize scapula & core
  15. LAT PULLAROUND
    2+2D × 8–12 · rest :90
  16. NEUTRAL FREE PULLDOWN
    2+2D × 8–12 · rest :90
  17. CURLS
    3D × 8–15 · rest :90
    rotate preacher curls w/ bayesian cable curls
  18. REVERSE CURLS
    3D × 8–15 · rest :90
    ez bar. this shouldn't hurt wrist if you're positioned correctly.

FUpper

  1. Morning Session
  2. WARMUP AS NEEDED
    include something for core
  3. SIDE LUNGE PLATE PULLS
    2 × 10–15 · rest SS ⬇️
    SLOT: Adductor/groin prehab/activation.
  4. CAPTAIN MORGANS
    2 × 10–15 · rest SS ⬆️
    SLOT: Abductor/knee prehab/activation.
  5. DYNAMIC WARMUPS
  6. C SKIPS
  7. 1. STRAIGHT LEG BOUNDS
    2 sets
    SLOT: Speed drill.
  8. 2. BENT KNEE BOUNDS
    2 sets
    SLOT: Speed drill.
  9. CURVED SPRINTS
    2
    SLOT: Sprints.
  10. DROP SPRINTS
    2
    SLOT: Sprints.
  11. 30MIN PLAY/RUN
    SLOT: Aerobic zone.
  12. Evening Session
  13. WARMUP & ROTATOR CUFF WORK
  14. OVERHEAD PRESS
    4+2D × 3–5 · rest 2:30
  15. REVERSE CABLE FLY
    4 × 10–15 · rest :90
  16. FLAT DB PRESS
    4D × 8–12 · rest :90
  17. CABLE LATERAL RAISE
    3 × 10–15 · rest :90
  18. DB T-RAISES
    3D × 10–15 · rest :90
  19. DIPS
    3 × AMRAP · rest :90
  20. CABLE TRI OH EXT
    3D × 8–15 · rest :90
    deep stretch! rope for wrists but move out like a straight bar

SaLower

  1. Morning Session
  2. WARMUP AS NEEDED
    include something for core
  3. HIP AIRPLANES
    2 × 10–15 · rest SS ⬆️
    SLOT: Hip prehab/activation.
  4. COPENHAGENS W/ 3s ISO HOLD
    2 × 10–15 · rest SS ⬇️
    SLOT: Adductor/groin prehab/activation.
  5. DYNAMIC WARMUPS
  6. 1. SL BULGARIAN HOPS
    2 each × 5 · rest SS ⬇️
    SLOT: Explosive power (lower).
  7. 2. SPLIT JUMPS W/ KNEE PUNCH
    2 each × 5 · rest SS ⬆️
    SLOT: Explosive power (lower).
  8. FULL FIRE ACADEMY PFT
    SLOT: FF specific training.
  9. P/REHAB
    SLOT: Parasympathetic trigger.
  10. Afternoon Session
  11. BACK SQUAT
    4+2DA × 3–5 · rest 2:30
  12. SL LYING LEG PRESS
    4 × 8–12 · rest :90
    quads. FULL depth, DROP THE EGO. do NOT compensate with hamstrings/glutes
  13. SL EXPLOSIVE RDL
    3 × 10–15
    explode up, control down.
  14. REVERSE LUNGES W/ 5s ISO HOLD
    3 × 5 · rest :90
    trap bar. drive from heels!
  15. GHD NORDIC CURLS
    3 × AMRAP · rest :60
    flat heel, use hamstrings!
  16. B SPLIT SQUATS (QUADS)
    3D × 10–15 · rest :90
    pull foot back if you need more quad
  17. BACK EXTENSION
    3 × 20–25 · rest :60
    highest angle, don't hyperextend
  18. SL LEG EXTENSION W/ 3s ISO HOLD
    3D × 10–15 · rest :90
    SLOT: Iso burnout.
  19. LEG RAISE HOLD
    3D sets · rest :90

SuSu

  1. Session
  2. P/REHAB & MOBILITY WORK
    glute med, captain morgans, Spanish squats, soleus raises, star planks, hamstring decel work
  3. DYNAMIC WARMUPS
  4. PLAY
    SLOT: Low intensity long duration (1-2 hrs).
  5. SAUNA