Fire Academy Training Plan

$29.00

• 7 weeks, 5 days/week
• Designed specifically for those preparing for city or state Fire Academy.
• This training plan is one of the 190+ Plans included with an Athlete’s Subscription

Description

This 7-Week, 5 day/week Training plan is sport-specifically designed to meet the fitness demands of Fire Academies. This training plan is designed to be completed the 7 weeks directly before you report for the academy. Week 7 is an unload/taper week which will allow to report the the academy fit and rested.

The program is progressive – it increases in intensity, volume and difficulty as you work through it.

Fire Academy Fitness Demands
This plan specifically focused on preparing you for the fitness demands you’ll face at the academy. While each state/department is different, in our research we found these common fitness demands:

  • Morning PT – Pull ups,  push ups, burpees, sit ups and other bodyweight calisthenics, as well as unloaded running at a threshold to moderate pace. 
  • Fire Grounds Training – Multiple hours in turn out gear conducing fire suppression, ladder, rescue, emergency egress and other drill.
  • Low Movement – Low crawls and duck walks, especially during fire ground training evolutions. 
  • Tower Training – Up and down stairs all day.
  • Chassis Integrity – Functional, transferable core/mis-section strength and strength endurance for mission performance and overall durability.
  • Multi-Modal Work Capacity – Prepares candidates for hard, intense, threshold rescue and other evolutions
  • Overall Endurance and Stamina – Often in turn out gear and under load during long days of frequent fire grounds training

This is what your training week will look like:

  • Monday: Morning PT Fitness Assessment or Pull Ups, Push Ups, Sit Ups, Burpees and Running work
  • Tuesday: Strength, Fire Ground Endurance
  • Wednesday: Work Capacity, Shuttle Sprints, Chassis Integrity
  • Thursday: Stair Endurance, Moderate Run
  • Friday: Strength, Fire Ground Endurance

Required Equipment
This is a limited equipment training plan. The following equipment is needed:

  • Stopwatch with repeating countdown interval timer (smartphone will work)
  • Sandbag (60# sandbag for men, 40# sandbag for women) MTI sells sandbags here. As well, • you can make your own out of an old duffle bag.
  • 25# Weight Vest (We recommend this one.
  • Pair of Dumbbells (Men – 25#, Women – 15#)
  • 15-18” bench or box for step ups
  • Foam Roller 

Common Questions:

How long are the training sessions?
50-75 minutes.

What if I miss a session?
Start again where you left off. Don’t skip ahead.

How do I know if I’m fit enough to start this plan?
Under the “Sample Training” tab, you’ll find Week 1 of this training plan. Complete this week of training. If you survive, you’re ready for the rest of the program.

What does 2/4x Pull Ups mean?
2x for female athletes, 4x for men.

What does 15/25# mean?
Female athletes use 15#, male athletes use 25#.

Unfamiliar exercises?
Click HERE.

I’m overweight. What about diet/nutrition?
Click HERE for our nutritional guidelines?

Required Equipment

Required Equipment
This is a limited equipment training plan. The following equipment is needed:




  • Stopwatch with repeating countdown interval timer (smartphone will work)

  • Sandbag (60# sandbag for men, 40# sandbag for women) MTI sells sandbags here. As well, • you can make your own out of an old duffle bag.

  • 25# Weight Vest (We recommend this one.

  • Pair of Dumbbells (Men - 25#, Women - 15#)

  • 15-18” bench or box for step ups

  • Foam Roller

Sample Training

Below is the entire Week 1 from the training plan:

****************
MONDAY


SESSION 1


Obj: Physical Fitness Test #1


Warm-up:


3 Rounds




  • 4/8x Push-ups

  • 4x Walking Lunges

  • 8x Sit-ups

  • 100m Run

  • Instep Stretch


Training:


(1) Max reps Pull-ups.


** Rest 3 Minutes


(2) Max reps Push-ups in 60 sec.


** Rest 3 Minutes


(3) Max reps Sit-ups in 60 sec.


** Rest 3 Minutes


(3) Max reps Burpees in 60 sec.


** Rest 5 Minutes


(4) Run 3 miles for time.


RECORD RESULTS


**********************
TUESDAY


SESSION 2


Obj: Strength, Fire Ground Endurance


Warm-up:


3 Rounds




  • 8x Push-ups

  • 4x Walking Lunges

  • Instep Stretch

  • Lat + Pec Stretch


Training:


1) 5 Rounds




  • 3x Quadzilla Complex @ 15/25#

  • 3x Scotty Bob @ 15/25#

  • Hip Flexor Stretch for 60 seconds


2) 30 Minute Grind ...




  • Sandbag All Fours Drag @ 40/60#

  • 5x Sandbag Getup and Run @ 40/60#

  • 5x Sandbag Clean & Press @ 40/60#


3) Foam Roll Legs/Low Back


*********************
WEDNESDAY


SESSION 3


Obj: Work Capacity, Chassis Integrity


Warm Up:


3 Rounds




  • 5x Walking Lunges

  • 5x Burpees

  • 10x Sit Ups

  • 4x 40-Foot Shuttles

  • Instep Stretch

  • Lat + Pec Stretch


Training:


(1) 6 Rounds for Time




  • 3x Sandbag Getups @ 40/60#

  • 6x Burpees


Alternate Shoulders each round for the Sandbag Getups


Record Finish Time


(2) 6 Rounds




  • 150m Shuttle Sprint every 1:15


150m Shuttle = set two cones 25m apart. Set a repeating countdown timer for 1 min 15 sec. On “Go” Sprint back and forth between the cones for 6x lengths or 3x round trips. Touch the line at each turn. The faster you finish, the more rest you get before the next round begins.


(3) 10 Minute Grind …




  • 15/15 Standing Founder

  • 5x Standing Slasher @ 15/25# dumbbell

  • 15/15 Kneeling Founder

  • 10x Good Morning with Sandbag @ 40/60# (hold the sandbag across your shoulders behind your neck)


(4) 2 Rounds




  • Hip Flexor + Instep + Pigeon Stretch

  • Lat + Pec Stretch

  • Foam Roll Low Back


***********************
THURSDAY


SESSION 4


Obj: Endurance


Training:


(1) 20 minute step ups for Reps @ 25#, 15-18” Box


RECORD YOUR SCORE


(2) Run 3 Miles, Moderate Pace


Moderate = comfortable but not easy


***************************
FRIDAY


SESSION 5


Obj: Strength, Fire Ground Endurance


Warm-up:


3 Rounds




  • 8x Push-ups

  • 4x Walking Lunges

  • Instep Stretch

  • Lat + Pec Stretch


Training:


1) 5 Rounds




  • 3x Quadzilla Complex @ 15/25#

  • 3x Scotty Bob @ 15/25#

  • Hip Flexor Stretch for 60 seconds


2) 30 Minute Grind ...




  • 6x Sandbag Clean and Step Over @ 40/60#

  • 12x Dumbbell Crawl @ 15/25#

  • 30 Foot Duck Walk


3) Foam Roll Legs/Low Back

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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This Plan is one of 200+ plans included in the Athlete's Subscription.