Preston Pavlica
Train for the job before you earn the job.
Working Fire is an advanced firefighter training program designed for individuals looking to take their physical preparation to the next level and get ready for the demands of a fire academy.
Utilizing a fully equipped gym, this program focuses on developing functional strength, muscular endurance, power, and a high-performance engine to handle the physical challenges of firefighting.
Build real world strength. Develop a powerful engine. Prepare for the academy.
Whether you're progressing from 1st Alarm or already have a solid fitness foundation, Working Fire is designed to help you train with the intensity and purpose the fire service demands.
STRENGTH. ENGINE. PERFORMANCE.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Walking Lunges
2 x 20
A2
Isometric payloff press
2 x 0:40
A3
KB swings
2 x 15
A4
DB Side Bend
2 x 20
B
Box Squat
2 x 3
C
Back Squat
1 x 15
D1
RDL
3 x 6
D2
cable crunch
3 x 15
E1
DB Step Up
3 x 16
E2
Hollow Hold
3 x 0:40
F
Assault Bike
G1
Back Extension
2 x 12
G2
Seated Banded Leg Curls
1 x 50
Conditioning
A
Full body warm up
2 sets of each exercise ( you should move through the exercises quickly, Light weight for each, just a warm up, complete under 10 minutes) Single arm farmer carry (light to medium weight) x 15 yards walking lunge x 10 reps worlds greatest stretch x 2 reps each side db shoulder press x 10 reps (light weight) trx row or bent over db row x 10 reps (light weight) kb swing 10 reps (light to medium weight) squat jump x 3 reps
B
DB Push Press
3 x 3
C
Single arm kb press
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
D
Strict Bodyweight Pull-Up
5 x 8
E1
DB Shrug
3 x 20
E2
DB Row
3 x 8
E3
Hammer Curl
F
Burpee Box Jump
2 x 20
Conditioning
A
Full body warm up
2 sets of each exercise ( you should move through the exercises quickly, Light weight for each, just a warm up, complete under 10 minutes) Single arm farmer carry (light to medium weight) x 15 yards walking lunge x 10 reps worlds greatest stretch x 2 reps each side db shoulder press x 10 reps (light weight) trx row or bent over db row x 10 reps (light weight) kb swing 10 reps (light to medium weight) squat jump x 3 reps
B
Box Squat
6 x 6
C1
Sumo Deadlift
8 x 2
C2
Box Jump
8 x 3
D1
Back Extension
3 x 15
D2
Strict Lower Hanging Leg Lifts
3 x 20
Conditioning
E
3 rounds- For time sled push 25 yards x medium weight Kettlebell swings x 30 yards Sit ups - 20 reps
A
1-mile Run
B
Hand Release Push-Up
C1
Seated Row
3 x 6
C2
Lat Pulldown
3 x 12
C3
DB Hang Clean
3 x 25
strongman circuit
D
25 min AMRAP 50 yard farmer carry 50 yard DB front rack carry 5 mb slams 50 yard mb carry( at belly) 20 KB swings
