Wildland Fire Off Season Strength and Conditioning, Phase 1
Cuddy Mtn Readiness
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
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
A
Your choice of conditioning
1 x 30:00
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
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
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
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.
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