Tough Firemen Performance Program

Maintain normal daily movement and take easy walks if desired. Eat sufficient calories and protein to support muscle growth and repair. Maintain hydration, especially after hot or physically demanding shifts. Aim for 7-9 hours of sleep when practical. Review soreness, joint discomfort, sleep, and energy before starting the next week. If you are recovering from a difficult shift, heat exposure, illness, or unusually poor sleep, prioritize recovery rather than forcing the next session.

2 minutes easy bike or row. 10 bodyweight squats. 8 reverse lunges per side. 10 glute bridges. 10 ankle rocks per side. 8 controlled hip hinges.

Low Pogo Jumps

2 x 10

Bodyweight Squats

2 x 3

Back Squat

4 x 8

Dead Bug

3 x 8

Romanian Deadlift

3 x 10

DB Reverse Lunge

3 x 8

Lying Leg Curl

3 x 12

Standing Calf Raises

3 x 15

Farmers carry

3 x 40

1-minute easy walking 1-minute half-kneeling hip-flexor stretch per side 1 minute calf stretch per side Finish with slow, controlled breathing

10 leg swings per leg. 8 reverse lunges per side. 10 calf raises. 10 arm circles in each direction. 2 minutes brisk walking or easy cycling.

15 minutes - RPE 3–4/10 Talk test: You can speak in complete sentences without gasping Heart rate: If using heart-rate zones, use an individualized aerobic zone rather than relying exclusively on age-predicted maximum heart rate Pacing: Maintain a steady effort with no hard surges The objective is to accumulate sustainable aerobic work, not to turn an easy day into another interval session.

Gradually reduce the pace until breathing returns close to normal. 1 minute calf mobility per side. 1 minute hip-flexor mobility per side. 1-minute thoracic rotations, alternating sides.

2 minutes easy row or bike. 10 scapular push-ups. 12 band pull-aparts. 8 thoracic rotations per side. 8 light push-ups or incline push-ups.

Med Ball Chest Pass

3 x 4

Explosive incline push-up

2 x 3

Barbell Bench Press

4 x 8

Push-Up

3 x 10

Incline DB Bench Press

3 x 10

Half-Kneeling 1-arm Landmine Press

3 x 8

Cable Lateral Raise

3 x 15

Rope Triceps Pressdowns

3 x 12

Pallof Press (anti-rotation core)

3 x 10

1 minute easy walking. 1 minute gentle doorway chest stretch per side. 1 minute lat stretch. Finish with slow nasal breathing if comfortable.

Begin with easy cycling or rowing and gradually increase the pace for 5 min 10 leg swings per side. 10 calf raises. 8 reverse lunges per side. 10 arm circles per direction. 2 minutes progressively faster movement on your selected machine.

Work intervals - 6 × 1 min Recovery between intervals - 2 min easy Work intensity - RPE 7/10 Recovery intensity - RPE 2–3/10

Move at a very easy pace and gradually lower your heart rate. 1 minute hip-flexor mobility per side. 1 minute calf mobility per side. 1 minute thoracic rotations, alternating sides.

2 minutes easy rowing. 12 band pull-aparts. 10 scapular pull-ups or scapular pulldowns. 8 thoracic rotations per side. 10 light cable rows.

Med Ball Throw

2 x 4

Scapular Push Up

2 x 6

Pull-Up

4 x 8

Side Plank

3 x 30

Chest-Supported DB Row

3 x 10

Bent Over Rear Delt Fly

3 x 15

Seated Cable Row

3 x 12

Alternating DB Hammer Curl

3 x 12

Farmers carry

3 x 40

1 minute easy walking. 1 minute gentle lat stretch per side. 1 minute forearm flexor and extensor mobility per side. Finish with controlled breathing.

Begin with relaxed walking or cycling, progressively increasing to a comfortable aerobic pace for 5 min. 10 leg swings per side. 10 calf raises. 8 reverse lunges per side. 10 arm circles per direction. 2 minutes brisk walking.

Run / Row / Ski / Bike 25–30 minutes RPE 3–4/10 Complete sentences remain comfortable Flat or gently rolling; incline walking is acceptable Steady, sustainable, no hard surges

Gradually slow to an easy walk and allow breathing to return toward baseline for 5 min. 1 minute calf mobility per side. 1 minute hip-flexor mobility per side. 1 minute gentle hamstring mobility.