Fire Rescue Lion Overview
Lion is the 3rd plan in our “Big Cat” series of tactical Fire/Rescue Training Plans. Lion is a 4 day/week, 6-Week cycle, for 24x Sessions Total.
Here is the order we recommend you complete our Fire Rescue “Big Cat” series of plans:
- 1) Jaguar
- 2) Leopard
- 3) Lion
- 4) Tiger
- 5) Panther
Lion deploys our most recent iteration of Fluid Periodization, and is a “balanced” cycle – training Strength, Work Capacity, TAC SEPA and Chassis Integrity in equal proportions across the cycle.
With Lion we deploy our “357 Strength” programming methodology for strength work. Two days/week, you’ll complete heavy Total Body/Lower Body, Total Body/Upper Body, or Lower Body/Upper Body exercises followed by a short, intense 2-4 minute bodyweight work capacity effort designed to complement the heavy strength exercise in the session.
Lion’s work capacity efforts alternate between 20-minute AMRAP efforts build around step ups, and short, 2-minute intervals completing 40-foot shuttles.
Focus this cycle is agility drills with level changes – unloaded, then loaded.
Two times/week, with the first circuit of a total, anti rotation and rotation exercises, and the second circuit combining 3 low back exercises.
Here is the Weekly Schedule:
- Monday: 357 Strength, Chassis Integrity (Total, Anti-Rotation, Rotation Circuit)
- Tuesday: TAC SEPA, Work Capacity (20 minute step up focused AMRAP)
- Wednesday: 357 Strength, Chassis Integrity (Low Back Circuit)
- Thursday: TAC SEPA, Work Capacity (40-foot shuttle intervals or assessment)
- Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
- Sandbags (40/60/80 Pound)
- Flat Bench
- Bench/Box for Step Ups
- Parking Lot/Open Garage Bay for Sprints
- Old Backpack
- Foam Roller
*** Note: Many of the weight training exercises in the plan can be completed with either a barbell and plates, or dumbbells/kettlebells. For example, if the session calls for power cleans, and your station doesn’t have a barbell/plates, you can substitute dumbbells and complete hang power cleans instead.
When & Where to Train
We recommend Fire/Rescue Athletes train at their fire or duty stations. For a 24 hours shift, we specifically recommend you train early in the morning the day your shift begins, and again early in the morning the day your shift ends. Why? So others can see you training, and see that it can be done. As well, training during these times will help limit your work-specific training to the work place, and help address the burden of constant fitness over the course of your career.