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, 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 Squat
5, 4, 3, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %
B
Good Morning
5 x 5
C
Alternating DB Lunge
3 x 20
D
Sit-Up
1 x 50
E
Banded Leg Curl (Seated)
1 x 100
Conditioning
A
"Like a Rock"
"Like a Rock" 3-6-9-12-15 Thruster (95) Bar Facing Burpee For Time Workout Details: This is a "Benchmark" workout. Using 95lbs, complete 3 thrusters and then 3 bar facing burpees as quickly as possible, and continue increasing by 3 reps/each every round. This should be a "sprint", if you are unable to perform 15 Unbroken Thrusters with 95lbs, choose a lighter weight to complete this with.
A
Bench Press
5, 4, 3, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %
B
Close Grip Bench Press
5 x 5
C
Pendlay Row
3 x 10
D
DB Bicep Curl
3 x 12
E
Banded Tricep Pushdown
1 x 100
Conditioning
A
400m Run 21 KBS 12 Pull-Ups AMRAP - 15min Workout Details: Similar to the workout named "Helen", you will begin with a 400m run followed up by 21 KBS and 12 pull-ups. Perform as many rounds as possible in 15min. Scoring Details: Each 100m Run = 1 Rep Total Reps per Round = 37 Example: 3 Rounds + 300m Run = 3 + 3/37 = 3.08
A
Box Jump
5 x 5
B
Box Squat
5 x 5 @ 50 %
C
Deadlift
10 x 1 @ 50 %
D
Single Leg Squat (Pistol)
3 x 20
E
Sit-Up
1 x 50
F
Banded Leg Curl (Seated)
1 x 100
Conditioning
A
2K Row (TT)
2K Row For Time Workout Details: This is an all out effort for time. Make sure to record your ave 500m pace in your notes to reference in upcoming workouts.
Conditioning
A
"Gear Workout 22.1"
1min Stairmill 100' Sled Push 100' Sled Drag For Time* Go until you run out of air. CAN report when Vibralert begins. Mayday when your Vibralert shuts off. Workout Details: This workout should done in full PPE on air. Climb on the stairmill for 1min at a moderate pace. After the min is up, push a sled 50' down and back, and then drag the sled 50' down and back. Continue in this rotation until you are out of air and record your time. *Scoring Details: Time* = Bottle Capacity - Time on Air Example: 30min Bottle - 18min On Air = 12:00
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
