Fire Service Strength & Conditioning PILOT
FSSC
First Responders, Tactical, Tactical / MilitaryThis is intended to be our 6 week introduction cycle for those with a decent baseline of fitness trying to increase strength and work capacity.
This program utilizes a 9 day training week, which we have found to work better with 24 hour shift work. we program 6 training days, and encourage you to take three rest days when you feel you need them. Late nights at work, weekends with the family, overall fatigue/burnout are all reasons to rest.
The six training days consist of upper body push/pull strength and hypertrophy, lower body push pull hypertrophy, steady state cardio, and interval training.
The variation allows for adequate cardiovascular and muscular recovery, allowing you to train harder.
From here, we encourage interested individuals to reach out and join our monthly teams page.
A1
Rowing
1 x 3:00
A2
Inchworm Push-Up
3 x 5
A3
Iron Cross
3 x 10
A4
Glute Bridge
3 x 20
Conditioning
B
Week 1 test
Every 3 minutes for 15: 12-16 KB clean 15 cal ski erg/row 20 wallballs @ 17:00 as many reps as possible for 3 minutes 2-4-6-8… box jumps + front squat/ KB squat @25:00 5x 100ft heavy farmers carry + sandbag carry rest as needed The purpose of todays workout is to exert yourself at higher intensity while remaining calm and controlling your breathing. IF you aren’t in control of your breath you’re probably going too fast. Do not go too heavy, that isn’t the point. Scoring is total reps on the 3 minute AMRAP at 17:00
A1
SkiErg
3 x 1:00
A2
Inchworm
3 x 5
A3
Push-Up
3 x 10
A4
Band Pull-Apart
3 x 20
B
Lat Pulldown
4 x 10
C1
Chest Supported DB Row
3 x 12
C2
Alternating DB bench press
3 x 8
D1
Incline DB Bench Press
4 x 20
D2
DB Lateral Raise
4 x 20
E1
Rope Curl
3 x 15
E2
Crush Grip KB curl
3 x 12
Circuit
A
5:00 walk 1:00 jog 1:00 walk for 6:00 10x400m run :30 rest between sets. OR 2:00 jog/walk at incline :30 walk or rest
Circuit
A
Warm-up 3x 1:00 row 10 inchworms 10 cobra press ups 10 iron cross 10 DB RDL 10 DB shoulder press
B
Push Press
4 x 4
C
Push Press
1 x 2
D
Power Clean
4 x 2
E1
GHD Sit-Up
3 x 20
E2
Death March
3 x 20
Circuit
A
With a Ruck: 20 min incline walk 20 min stair climber 20 min incline walk Work hard, but could still have a conversation.
Circuit
A
5:00 walk 3x 20 band pull aparts 15 light Db row 10 cobra press 20s pull-up bar hang
B
Seated Cable Row
3 x 10
C
Lat Pulldown
3 x 10
D1
Chest Supported DB Row
4 x 6
D2
High Pull
4 x 15
E1
Single Arm Lat Pulldown
4 x 8
E2
Lat Push Down
4 x 12
E3
Gorilla Row
3 x 20
F1
Alternating DB Hammer Curl
5 x 12
F2
Standing DB Reverse Curl
5 x 15
F3
Banded Bicep Curl
5 x 20
Jake Giles
B.S. Kinesiology CSCS, EMT-P Jake has been a strength coach for over 10 years. Jake has experience ranging from semi professional athletes to first responders and public servants. Jake has spent the last few years of his fire service career creating THE perfect training program for firefighters. If you want to look good, feel better and always be ready, you've come to the right place.
This program isn't mindless high volume workouts or injury inducing strength prescriptions. This is a calculated systematic approach to increase work capacity, strength, speed, power and acclimate your body to fatigue. This is your opportunity to become th
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