Panther is the 5th and last plan in our “Big Cat” series of tactical Fire/Rescue Training Plans. Panther 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:
Panther 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 Panther we unload the athlete and deploy bodyweight strength. For the upper body and core, we use assessments and follow on progressions for hand release push ups, strict pull ups and pull up bar heel taps. We use our Leg Blaster progression for lower body strength
Running and shuttle focused this cycle. Monday’s work capacity effort will be focused on a 1.5 mile running assessment and follow-on 800m repeats. Wednesday’s effort is built around 300m shuttles – you do these the first 3 weeks unloaded and the last 3 weeks in wearing your SCBA, 25# weight Vest or 25# back pack.
TAC SEPA/Chassis Integrity
Each is trained twice a week.
Here is the Weekly Schedule:
- Monday: 1.5 Mile Run Assessment or 800m Repeats, TAC SEPA
- Tuesday: Bodyweight Strength, Chassis Integrity
- Wednesday: 300m Shuttle Repeats, TAC SEPA
- Thursday: Bodyweight Strength, Chassis Integrity
- Barbell and Plates, Dumbbell/Kettlebells
- Pull Up Bar
- Sandbags (40/60/80 Pound)
- Parking Lot/Open Garage Bay for Shuttle Sprints
- Track, or known distance for 1.5 mile run and 800m repeats
- SCBA Pack, 25# Back Pack or 25# Weight Vest
- 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.