Wildland Fire Off Season Strength and Conditioning, Phase 1

Cuddy Mtn Readiness

Coach
Jim Burdick

This programming is built from experience and knowledge for the Wildland Firefighter who wants to reestablish their physical ability for the next fire season. Strength is where our core ability should be focused around. My programming incorporates brute strength, general conditioning and work capacity into all workouts. It is done so in a way to minimize injury and over training

Features
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Programming 5 days per week
Most weeks involve 4 days of training, but some include additional days of conditioning
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Delivered through TrainHeroic
I have personally been using this app for over 2 years. It is the best platform and is way better than me having to haul around my notebook everywhere
Equipment
Required
Barbells, free weights, squat rack, ruck
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Sample Week
Week 1 of 8-week program
Sunday
Max Effort Lower

Warm up

A

3 Rounds 20 air squats 10 inverted rows 5 kettlebell straight legged deadlifts

B

Straight Leg Deadlift

5 x 5

C

Reverse Lunges

3 x 8

D

Plank

0:45, 1:00, 1:00

E

Biking

1 x 15:00

Monday
30 Min aerobic capacity

A

Your choice of conditioning

1 x 30:00

Tuesday
Max Effort Upper

Warm Up

A

3 rds Dumbbell lateral raise 10 Dumbbell front raise 10 Burpees 10

B

Bent Over Rear Delt Fly

2 x 25

C

Bench Press

5, 3, 3, 3, 3, 3

D

Tricep Pushdown

3 x 10

E

Push-Up

10, 12, 15, 15

F

Single Arm Farmer Walk

3 x 50

Wednesday
Dynamic Effort Lower

A

Single Leg RDL

2 x 25

B

Decline sit up

C

Banded Pull Aparts

2 x 25

D

Deadlift

8 x 2

E

Back Squat

7 x 3

F

1-mile Run

Thursday
Dynamic Effort Upper

Warm Up

A

3 Rounds 10 Push ups 10 Lat pull downs 10 Dips 1min rest

B

Bent Over DB Row

3 x 5

C

Bent Over Row

5 x 8

D

Incline DB Bench Press

5 x 5

E

Rowing

3 x 500

Coach
coach-avatar Jim Burdick

With 22 years in the Fire Service, both Wildland and Urban, I have learned through experience from myself and others how to stay strong, conditioned and injury free. Wildland Firefighting is a mentally and physically demanding career. Let me help guide you through the off season recovery and rebuild by providing this custom and proven programming.

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Programming from Experience

This program will help you get your strength and physical conditioning back in line and start to prep you for the next Fire Season

Get Wildland Fire Off Season Strength and Conditioning, Phase 1
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Wildland Fire Off Season Strength and Conditioning, Phase 1