Wildfire Off Season Training Vol.1
Buffletics
Functional Training, First Responders25 Week Program
Phases:
Post Season Recovery (6 weeks)
Strength Season (6 weeks +1 de-load week)
Ramping Season (6 weeks + 1 de-load week)
Peaking Season (5 weeks + 1 de-load week)
Session Duration: 45min - 75min
This program is dedicated to taking you through an entire off season of training. Helping you recover from this season, and help you gain strength and conditioning for next season.
Start: October 2nd
End: March 18th
Warm Up
A
5:00 - 10:00 on cardio machine (bike, row, stair climber) Ideally something with low impact on your joints. Aka don't run unless you are an avid and experienced runner and are in tune with your joints. 3 Rounds: 10 Quadruped Hip CARs per side 10 Scapular Pull Ups 10 Back Squats (empty bar)
B
Back Squat
8, 8, 6, 6
C
Strict Pull Up
D1
Dual KB Front Rack Step Up
12, 10, 8
D2
SA DB Bent Over Row
12, 10, 8
Plank EMOM 12
E
4 rounds: 1. 0:30 Forearm Plank (0:30 rest) 2. 0:30 Side Plank R (0:30 rest) 3. 0:30 Side Plank L (0:30 rest)
Warm Up
A
5:00 - 10:00 on cardio machine (bike, row, stair climber) Ideally something with low impact on your joints. Aka don't run unless you are an avid and experienced runner and are in tune with your joints. 3 Rounds: 5 Inchworms 10 Scapular Push Ups 10 Barbell RDL (empty bar)
B
Deadlift
8, 8, 6, 6
C
Strict Press
8, 8, 6, 6
D1
DB Hip Thrust
3 x 20
D2
DB Bench Press
12, 10, 8
E1
Single Arm Farmers Carry
0:30, 0:45, 1:00
E2
Burpee
21, 15, 9
Warm Up
A
3 Rounds: 10 Heel/Toe Rocks 20 High Knees 20 Butt Kicks 5:00 Jog
Conditioning
B
5k Run
Perform a 5k run This can be performed on a track, trail, or road. Note how you performed the run. We will be retesting at the end of this 6 week cycle. RPE 6 (mildly uncomfortable) This is NOT race pace. We are using the 5k Run as a benchmark for this cycle. This is potentially your first exposure to running of the offseason. Take it easy please. This is to give you an idea of where your running is starting at this offseason. If you stick to the prescription of RPE 6, you will gain useful knowledge about your running pace that you can use when we test this for real in 5 weeks.
Conditioning
C
5k Row
MODIFICATION FOR RUNNING Perform a 5k row RPE 6 (mildly uncomfortable) This is NOT race pace. We are using the 5k Row as a benchmark for this cycle. This is to give you an idea of where your rowing is starting at this offseason. If you stick to the prescription of RPE 6, you will gain useful knowledge about your rowing pace that you can use when we test this for real in 5 weeks.
Cool Down
D
5:00 - 10:00 Jog/Row RPE 3 (very easy)
Warm Up
A
5:00 - 10:00 on cardio machine (bike, row, stair climber) Ideally something with low impact on your joints. Aka don't run unless you are an avid and experienced runner and are in tune with your joints. 3 Rounds: 10 Quadruped Hip CARs per side 10 Scapular Pull Ups 10 Back Squats (empty bar)
B
Back Squat
8, 8, 6, 6
C
Strict Pull Up
D1
DB Reverse Lunge
24, 20, 16
D2
Alternating DB Plank Row
3 x 16
E1
Band Face Pulls
3 x 15
E2
Band Pull Apart
3 x 15
Warm Up
A
5:00 - 10:00 on cardio machine (bike, row, stair climber) Ideally something with low impact on your joints. Aka don't run unless you are an avid and experienced runner and are in tune with your joints. 3 Rounds: 5 Inchworms 10 Scapular Push Ups 10 Barbell RDL (empty bar)
B
Deadlift
8, 8, 6, 6
C
Bench Press
8, 8, 6, 6
D1
Russian KBS
21, 15, 9
D2
DB Push Press
21, 15, 9
E1
Single Arm Farmers Carry
0:45, 1:00, 1:00
E2
Push Up
21, 15, 9
Brandon Bufton
Crew Member of the Thunderbird Unit Crew (BC Wildfire Service) 7 years of experience in the Fitness Industry
When you join a team you’re getting more than programming, you’re joining an online community.
Wildfire Off Season Training Vol.1
Wildfire Off Season Training Vol.1
Wildfire Off Season Training Vol.1
