Wildfire Off Season Training Vol.1
Buffletics
Program Version: If you are interested in the Leaderboard function, find the Team Version
25 Week Program
Phases:
Post Season Recovery (6 weeks)
Strength Season (6 weeks +1 de-load week)
Ramping Season (6 weeks + 1 de-load week)
Peaking Season (5 weeks + 1 de-load week)
This program is dedicated to taking you through an entire off season of training. Helping you recover from this season, and help you gain strength and conditioning for next season.
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A
Tempo Training for Weights (Theory)
1 x 1
B1
Rear Foot Elevated Split Squat
3 x 12
B2
Seated Alternating DB Arnold Press
3 x 24
C1
SL Banded Leg Extension
3 x 12
C2
Tibialis Raise
3 x 12
C3
KB Windmill
3 x 6
A
Tempo Training for Weights (Theory)
1 x 1
B1
SA Wall Assisted SL RDL
3 x 12
B2
Single Arm DB Row
3 x 12
C1
Banded Hamstring Curl
3 x 12
C2
Eccentric Ankle Dorsiflexion
3 x 8
C3
Copenhagen Plank
3 x 0:20
Zone 2 Aerobic Training
A
Perform 30-45 minutes of Zone 2 Aerobic Training Log the amount of time you complete.
B1
DB Wrist Curl
3 x 12
B2
DB Wrist Extension
3 x 12
A
Tempo Training for Weights (Theory)
1 x 1
B1
Barbell Split Squat
3 x 12
B2
Alternating DB Bench Press (Top Down)
3 x 24
C1
SL Banded Leg Extension
3 x 12
C2
Tibialis Raise
3 x 12
C3
Single Arm Turkish Sit Up
3 x 8
A
Tempo Training for Weights (Theory)
1 x 1
B1
Staggered Stance DB RDL
3 x 12
B2
Single Arm High Pull
3 x 12
C1
Banded Hamstring Curl
3 x 12
C2
Eccentric Ankle Dorsiflexion
3 x 8
C3
Forearm Plank
3 x 0:30
Zone 2 Aerobic Training
A
Perform 30-45 minutes of Zone 2 Aerobic Training Log the amount of time you complete.
B
Banded Ankle Eversion
3 x 12
Brandon Bufton
Crew Member of the Thunderbird Unit Crew (BC Wildfire Service) 7 years of experience in the Fitness Industry
