6 Week Firefighter Strength Program

functional fitness

Goal

Maximal strength, strong posterior chain, powerful legs, grip strength, core stability

Training Style

Only compound lifts, no fluff, no isolation work, heavy, efficient, purposeful

Schedule

3 days per week (ex. Mon/Wed/Fri or on duty days) Off days are active recovery (cardio, mobility, etc.)

Workout 1

This workout targets large muscle groups to increase posterior chain strength.

FOCUS: Lower body strength

Week	Back Squat	Deadlifts	Walking Lunges	Knee Raises
Week 1	5x5 @75%	4x5 @70%	3x20 steps	3x10-15
Week 2	5x4 @80%	4x4 @75%	3x20 steps	3x10-15
Week 3	6x3 @85%	5x3 @80%	3x20 steps	3x10-15
Week 4	5x5 @80%	4x4 @75%	3x20 steps	3x10-15
Week 5	6x3 @85%	5x3 @85%	3x20 steps	3x10-15
Week 6	3x2 @85-90%	3x2 @90%	3x20 steps	3x10-15

Workout 2

This focuses on movements to build full upper body power

FOCUS: Upper Body Strength

Week	Pull-ups (progress each week)	Bench Press	Standing Overhead Press	Barbell Rows
Week 1	4x6-10	5x5 @75%	4x5 @70%	4x6
Week 2	4x6-10	5x4 @80%	4x4 @75%	4x6 (+5-10 lbs)
Week 3	4x6-10	6x3 @85%	5x3 @80%	4x6 (+5-10 lbs)
Week 4	4x6-10	5x5 @80%	4x5 @70%	4x6 (+5-10 lbs)
Week 5	4x6-10	6x3 @85%	5x3 @85%	4x6 (+5-10 lbs)
Week 6	4x6-10	3x2 @90%	3x2 @90%	4x6 (+5-10 lbs)

Workout 3

These movements are to help build explosive strength for application on the fireground.

FOCUS: Full Body/Job Specific Strength

Week	Front Squats	Romanian Deadlifts (RDLs)	Farmer Carries (heavy)	Sled Push/Drag	Plank Holds
Week 1	4x5 @70%	4x6	3x45-60 seconds	4x100ft	3x1 minute
Week 2	4x4 @75%	4x6 (+5-10 lbs)	3x45-60 seconds	4x100ft	3x1 minute
Week 3	5x3 @80%	4x6 (+5-10 lbs)	3x45-60 seconds	4x100ft	3x1 minute
Week 4	4x5 @70%	4x6 (+5-10 lbs)	3x45-60 seconds	4x100ft	3x1 minute
Week 5	5x3 @80%	4x6 (+5-10 lbs)	3x45-60 seconds	4x100ft	3x1 minute
Week 6	3x2 @90%	4x6 (+5-10 lbs)	3x45-60 seconds	4x100ft	3x1 minute