Preston Pavlica
1ST ALARM 8-WEEK FIREFIGHTER PREP PROGRAM
Every firefighter starts somewhere.
1st Alarm is an 8-week training program designed for aspiring firefighters with beginner to intermediate fitness levels.
Using minimal equipment, dumbbells, kettlebells, and a pull-up bar, you'll build the strength, endurance, and work capacity needed to prepare for the physical demands of the fire service.
Build your foundation. Develop your engine. Prepare for the job.
1st Alarm is your first step toward “WORKING FIRE”, PTP's advanced firefighter performance program that will help you enhance your training.
STRENGTH. ENGINE. PERFORMANCE.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Fire warm up
2 rounds Side shuffle 10-20 yards Back pedal 10-20 yards Walking lunge 10 yards Push ups 10-15 reps KB swings 10-15 rep
B
Goblet Squat
C1
jumping lunge
C2
KB swings
3 x 20
D
Isometric Lunge Hold
E
Plank
F
Frog sit up
Conditioning
A
Fire warm up
2 rounds Side shuffle 10-20 yards Back pedal 10-20 yards Walking lunge 10 yards Push ups 10-15 reps KB swings 10-15 rep
B1
Strict Bodyweight Pull-Up
B2
Push-Up
C1
Inverted Row
20, 15, 10
C2
Standing DB Press
20, 15, 10
D
High Plank Drag
3 x 20
Cardio
E
3 rounds - Mark you time to complete 3 rounds 15 burpee Run 100 yards
Conditioning
A
Lower body warm up
2 sets of all the movements. 40 yard jog squat jumps x 10 reps box jumps x 3 reps light farmer walks x 30 yards. Perform the exercises and quickly move to the next exercise. Don't load the exercises up with a lot of weight. After finishing the 1st set rest should be less than 1 minute. Warm up should be completed under 10 minutes.
nozzle man
B
5 rounds 4 minutes work- 1 minute rest 30 yards walking lunge 20 yards burpee broad jump max distance run in remaining time Example- if you have completed your lunges and burpee broad jumps in 2:30 you have max distance run with the 1:30 remaining then rest 1 minute before starting the round again
C1
Flutter Kick
4 x 25
C2
Side Plank
3 x 0:20
Half murph
A
5 rounds 10 pull ups - use assistance if needed 20 push ups .2 mile run Rest as needed
