Academy Prep V1
Fire Service Strength & Conditioning
First Responders, Tactical, Tactical / Military, Functional Fitness, Strength & ConditioningThe Fire Service Strength and Conditioning Academy prep V1 program was designed for those aspiring to become firefighters. This beginner program is excellent for those with minimal weight training experience. Academy prep V1 was made with the demands of the fire academy in mind. Bodyweight exercises, endurance, strength and work capacity under stress. Reduce your risk of injury by preparing your body for the fire academy now. This program will make you run, crawl, carry and lift. This program was created and tested by strength and conditioning professionals that create real results.
Don't show up to the fire academy unprepared, start your journey with FSSC and get in the best shape of your life.
Prep
A
Running Prep
3 rounds 1:00 walk/bike 20 walking calf raises 10 power skips
Skill/Tech
B
Tripple Bridge
3 rounds 10 glute bridge 10 glute bridge with walkout 10 single leg glute bridge
Running Intervals wk1
C
Goal for the first six weeks is to build up time based running capacity. There are three options with varying degrees of difficulty. V1 8 rounds 1:00 run or bike 2:00 walk between rounds V2 5 rounds 1:00 run or bike 2:00 walk between rounds V3 5 rounds 1:00 run or bike 4:00 walk between rounds Record total distance including rest periods
Prep
A
Total Body Lift Prep
2x 1:00 rower 5 inchworms 10 reverse lunges 15 band pull aparts
Skill/Tech
B
Total body lift primer
2 rounds 1:00 bike 5 bodyweight squats 10 db press 15 bent over row
C
Goblet Squat
2 x 12
D
RDL
2 x 10
E
DB Bench Press
2 x 12
F
KB Seated Press
2 x 12
G
Chest-Supported DB Row
2 x 12
H1
6 Inch Hold
2 x 30
H2
Jack Knife
2 x 5
H3
Bird Dog
2 x 20
Circuit
A
3 rounds 1:00 bike/row/walk 10 dead bugs 5 bodyweight squat 10 banded face pull 10 box push ups (Pushup on elevated surface or knees)
Conditioning
B
Day 1 Circuit 1
4 rounds :20 work :40 rest 1. Modified pushup If you reach failure alternate with Dead bugs 2. Air squats 3. Banded face pulls if you begin to fatigue, rest for no more than 2-3 seconds 4. KB deadlifts
Conditioning
C
Day 1 circuit 2
rest a minimum of 5:00 before starting this circuit. 3 rounds 1:00 work 1:00 rest Round 1: Burpee no push-up (Pop-up or step up step down) Round 2: Reverse lunge Round 3: Farmers carry do not exceed 50 percent of your bodyweight total in the DBs
Jake Giles
B.S. Kinesiology CSCS, TSAC-F, 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 aspiring first responders.
