Tak Athletics
First RespondersThis program is designed to get you ready for Firefighter Academy. It has been developed by a Strength and Conditioning Coach who has instructed close to 60 firefighter academy classes (and counting).
If you are serious about getting ready, then this program is for you. Many programs only focus on the physical training aspect of the academy, this program also covers knot tying, tactical breathing, and firefighter specific strength and conditioning exercises.
"There are few people in this world who have been given the role of helping people in their hour of maximum danger. Do not shrink from this responsibility. Welcome it."
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
FR Prep 1
This should take about 7 - 15 minutes for once through. Go through it at least once. - Arm circles - palms up x10 - Arm circles - palms down x10 - Elbows back to arms open - palms up x10 - Elbows back to arms open - palms down x10 - Arm circles to elbows back x10 - 4 D lunges x5 / side - 1 1/2 bodyweight squats x5 - 10 - Alternating Spiderman to downward dog x5 / side - Hand release push up to arms forward x5 - 10 - couch stretch with reach x5 / side
B1
Push Up Pause At Top
B2
Wall Sit
B3
Bodyweight Squat
B4
TRX Rows
3 x 10
B5
Bridge
B6
Seated Scaption
3 x 15
C1
Triangle front plank
2 x 1
C2
Side Plank Bent Knee
2 x 1
C3
Bear Stance Iso Hold
2 x 1
C4
Standing Isometric Neck Extension
2 x 3 @ 5
D
Reef (Square) Knot Practice
1 x 10
A
Quadruped Series And Side Lying Series
1 x 1
B
Treadmill
1 x 20:00
C
Bowline Knot
1 x 10
D
Box Breathing
Prep
A
FR Prep 2
Complete prep circuit once (about 12' - 15'). - Ankle dorsiflexion on step x10 / side - Hamstring floss x10 / side - Cossack groin rock x10 / side - Body weight single leg deadlift x10 / side - Lateral windmill lunge x5 / side - Single leg calf raise x15 / side - Forearm series @:20 / stretch - Single leg pogo series x5 / side - Bridge march x10/side - A - skips x3 laps (25 feet per length)
B1
Push Up Pause At Top
B2
Split Squat Hold
3 x 5 @ 5
B3
45 Degree Wall Slide
B4
4D Lunges (No Slider)
3 x 3
B5
body weight calf raises
C1
Tall Plank
2 x 1
C2
Hollow Hold
C3
Half Wipers
2 x 10
C4
Standing or Seated Isometric Neck Flexion
2 x 3 @ 5
D1
Bowline Knot
1 x 5
D2
Reef (Square) Knot Practice
1 x 5
Prep
A
FR Prep 3
Twice through (10') - Dynamic half kneeling hip flexor x5/side - 1 1/2 body weight squats x10 - World's greatest to pigeon x3 / side - Pec Stretch 3 breaths / side - Forearm stretch series; hold each stretch for 15 seconds
B1
Push Up Pause At Top
B2
Wall Sit
B3
Kettlebell Goblet Squat
3 x 10
B4
TRX Rows
3 x 10
B5
2 Foot Bridge On Heels
B6
Seated Scaption
3 x 15
C1
Torsion Plank
C2
Side Plank Bent Knee
2 x 1
C3
Bear Stance Iso Hold
2 x 1
C4
Isometric Neck Lateral Flexion (Side Bend)
2 x 3 @ 5
D1
Bowline Knot
1 x 5
D2
Half Hitch Knot
1 x 5
This program has been developed by a fire academy specifically for the fire academy. No guess work. It has been created by people who know the expectations and know what level you have to be at in order to not only pass but to excel at the academy.
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