FSSC
First Responders, Tactical / MilitaryWelcome to the Fire Service Strength & Conditioning training program. The program focuses on building functional strength and power while building work capacity with mixed modal training. This program uses a 9 day training schedule, which better suits firefighters working a 9 day week (Kelly schedule Work/Off/Work/Off/Work/Off/Off/Off/Off) Not all departments use this schedule, but the program is effective nonetheless. The Point: We are training on a 9 day week, incorporating 3 rest days that you can use whenever you need during the week. We encourage you to use the rest days when you feel physically or psychologically strained. (Sleep deprivation, soreness, dehydration) You can also strategically use your rest days to be home with your family on weekends/ special events etc. We have found that using the rest days and steady state cardio days after physically demanding shifts have: Improved the rest of our training days during the week Increased our confidence in abilities to perform job related tasks Increased mental health and resiliency.
Features1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
3x 1:00 ski 10 box jumps 10 db snatch 10 db thrusters
Circuit
B
Part 1 20-18-16-14-12-10 Calorie Ski Alternating DB snatch (should be able to do each set without breaking) V1-50/35 V2-40/25 V3 30/15 Rest 3:00 Part 2 10-12-14-16-18-20 Single arm DB thruster Single arm DB push press box jumps **Reps for thrusters are TOTAL 5/5 per arm 6/6 per arm etc.** **Push press is reps per side**
A1
Band Pull-Apart
3 x 20
A2
KB Windmill
3 x 10
A3
Inchworm
3 x 5
A4
SkiErg
3 x 2:00
B
Bench w Pause
3 x 5
C
Bench Press
D1
30 Degree Incline DB Bench Press
3 x 8
D2
DB Chest Fly
3 x 12
E1
Depth Plyo Push-Up
3 x 10
E2
GHD Sit-Up
3 x 15
Circuit
F
V1 50 dips each break, do 20 banded tricep extensions V2 50 pushups each break, do 20 banded tricep extensions V3 75 bench dips each break, do 20 banded tricep extensions
Prep
A
Day 1 prep
3:00 row 5 inchworms into cobra 10 Iron Cross 10 Lunges 10 Squats
B
Back Squat with top half pause
3 x 5
C
Back Squat
D1
RDL
3 x 15
D2
DB Reverse Lunge (Front Foot Elevated)
3 x 10
Circuit
E
3 rounds 10 heel elevated goblet squats with pause half way up (heavy) 12-15 bodyweight heel elevated squats with 3s negative 20 calf raises
Circuit
A
10:00 walk 10 rounds 2:00 run @ goal 5 mile pace 1:00 walk
A1
Banded Face Pull
3 x 15
A2
Single Arm Banded Lat Pulldown
3 x 12
A3
Half Kneeling Band Row
3 x 12
A4
Rowing
1 x 2:00
A5
Banded Pull Aparts
3 x 20
B
Lat Pulldown
3 x 5
C
Lat Pulldown
D1
Band Single Arm Row
12, 10, 8
D2
DB Pullover
3 x 15
Circuit
E
30-20-10 seated db cleans (seated hinge to front rack) 35/20 db shrugs chest supported DB curls (set bench to 30 degrees like chest supported row and curl) rest 30s after doing all three movements
Circuit
F
50 reverse fly something you can't do more than 20 of every break do 30 face pulls
Prep
A
Day 2 prep
3x 1:00 bike/walk/ski/run 5 inchworms 10 pushups 15 band pull apart
B
DB press with row hold
3 x 12
C
Seated DB Press
3 x 5
D
Seated DB Press
Circuit
E
2x 8 Arnold press 15-20 in and outs (Arnolds without the vertical press) 10 single arm upright row/side
Circuit
F
2x no rest 15 lat raise 12 seated db snatch 10 seated db press
