Firehouse Strength & Conditioning
Firehouse Strength & Conditioning
First Responders, Tactical, Strength & Conditioning, Functional FitnessFirehouse Strength & Conditioning is a training program designed specifically for firefighters that can be implemented in most firehouse gyms around the country. The primary objective of this program is to raise the level of our performance to meet the true demands of the job and the expectations of the citizens we serve. Utilizing the Conjugate Method and a Concurrent Training Model, this program is intended to build Maximal Strength, Develop Explosive Power, and Increase Work Capacity, Fitness, & Preparedness while simultaneously reducing the risk of injury commonly experienced in the line of duty.
A
Box Jump
5 x 3
B
Back Squat
5, 4, 3, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %
C1
DB Squat
5 x 10
C2
DB Bench Press
5 x 10
C3
Single Arm DB Row
5 x 20
D1
Sit-Up (Weighted)
5 x 10
D2
Banded Tricep Pushdown
5 x 20
Circuit
A
1000m Row -then- 21-15-9 Ball Slam (20-30lbs) Dips -then- 1000m Row For Time Workout Details: This workout has a couplet bookended by a 1000m Row on both sides. Start off the first 1000m Row at comfortable pace and work on finding your sustainable pace that won't interfere with the work that's to come. Next is the couplet, these movements should be quick, knock em out and get back to the rower for a final 1000m, go for it and finish strong!
A
Standing Overhead Slam
5 x 3
B
Bench Press
5, 4, 3, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %
C1
DB Shoulder Press
5 x 10
C2
Pull-Up
5 x 10
C3
Alternating DB Lunge
5 x 10
D1
Hanging Leg Raise
5 x 15
D2
Band Pull Apart
5 x 20
A
Run
1 x 20:00
A
Box Jump
5 x 3
B
Back Squat
5 x 5 @ 60 %
C1
Sumo Deadlift
5 x 10 @ 50 %
C2
Incline DB Bench Press
5 x 10
C3
Incline DB Row
5 x 10
D1
Ab Wheel
5 x 5
D2
Banded Bicep Curl
5 x 20
Conditioning
A
"Hotshots 19"
"Hotshots 19" 30 Air Squats 19 power cleans 7 strict pull-ups Run 400 meters 6 Rounds for Time Workout Details: RX = 135/95 This memorial workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes. The Hotshots 19 Memorial workout commemorates the bravery of the Granite Mountain Hotshots firefighting team (Prescott Arizona). The Hotshots team tragically lost their lives on June 30, 2013 while fighting the Yarnell Hill Fire. It was the deadliest wildfire in Arizona’s history. In Memory Of: Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton Whitted, 28 Scott Norris, 28 Dustin Deford, 24 Sean Misner, 26 Garret Zuppiger, 27 Travis Carter, 31 Grant McKee, 21 Travis Turbyfill, 27 Andrew Ashcraft, 29 Kevin Woyjeck, 21 Anthony Rose, 23 Eric Marsh, 43 Christopher MacKenzie, 30 Robert Caldwell, 23
Eric Haskins
Eric Haskins is a Senior FF for the City of Nampa and Idaho's first to graduate from the Georgia Smoke Diver Program. He holds a BS degree in Exercise Science and is a Certified Strength & Conditioning Specialist for the NSCA. As a professional Fireman and Strength & Conditioning coach, he continues to work with Fire, LEO, Military, Professional, and Olympic athletes around the world.
Stephen Tyler
Captain, Eagle Fire Department
Verified Athlete"I wish so badly that I'd been following this program my entire career. At nearly 40 years old, I'm stronger than I've ever been, my work capacity is as high as ever, and old nagging injuries are fading away. I looked for this program forever, and I'm so glad I've finally found it."
Chris Boyer
Firefighter, Carson City Fire Department
Verified Athlete"I recently completed the Georgia Smoke Diver Program which was one of the most difficult and rewarding things I’ve ever done. Luckily, I had been following FHS&C. I credit my overall fitness and ability to get through GSD successfully to the intelligent programming of FHS&C."
Grant Schwalbe
Division Chief of Operations Estero Fire
Verified Athlete"Firehouse S&C is the perfect tool to take your training to the next level. The app makes tracking your progress easy, plus you’ve got the workout plan and exercise demos with you always right on your phone. Brotherhood in Training takes the thinking out of it so you can focus on DOING WORK!"
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Firehouse Strength & Conditioning
Firehouse Strength & Conditioning
Firehouse Strength & Conditioning
