Firefighting: Service Ready Sessions
Bingham Performance Co
First Responders, Functional Fitness, Functional Training, Strength & ConditioningIn Firefighting our physical abilities are vital to the job and safety of our team, community and ourselves. Training to be strong, fit and resilient is essential to successfully do our job. This 4 week program is a great introduction to strength and condition for tactical applications.
A1
Turkish Get Up
2 x 8
A2
Hanging Leg Raise
2 x 12
B1
Sled Push
4 x 10
B2
Sled Row
4 x 10
C1
Front Squat
3 x 8
C2
Glute-Ham Raise
3 x 12
D1
kb gorilla rows
3 x 16
D2
Half-Kneeling KB Press
3 x 16
D3
KB Halo
3 x 20
Circuit
A
4 Rounds 45s work, 15s rest Battle Ropes Db Snatch plate OH alternating Lunge Burpees Assault bike sprint Squat Jumps Renegade Row Box Jumps
A1
Prone Y's, T's
2 x 12
A2
Scap Push-Up
2 x 12
B1
Half Kneeling Med Ball Rotational Throw
3 x 10
B2
Med Ball Slams
3 x 5
C1
Barbell Incline Bench Press
8, 8, 6, 6
C2
Bent Over Row
8, 8, 6, 6
D1
Landmine Lateral lunge
3 x 16
D2
Glute Bridge Hamstring Walkout
3 x 16
D3
KB Russian Twist
3 x 30
Circuit
A
Conditioning: Assault Bike, Rower, Ski erg 30s @ 90% 90s rest? 50% 5 reps 2 sets
A1
Wall Sit
2 x 0:45
A2
Single Leg Glute Bridge Isometric
2 x 0:45
B1
Box Jump
3 x 5
B2
Lateral Bound
3 x 10
C1
Bulgarian Split Squat
3 x 12
C2
Single Leg RDL
3 x 12
D1
DB Single Arm Row
3 x 16
D2
Alternating incline db press
3 x 16
D3
DB side plank Rotation
3 x 20
Zach Bingham
Sport performance coach with a varsity rugby background and experience working with athletes across multiple sports. Passionate about improving strength, speed, and performance through structured training. Experience includes interning with Brock University wrestling and learning from pro rugby in New Zealand. Recent Southwest grad and volunteer firefighter.
