Fire Academy Training Plan
$49.00
- 7 weeks, 5 days/week
- Designed specifically for those preparing for city or state Fire Academy.
- This training plan is one of the 200+ 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. The programming is progressive – it increases in intensity, volume, and difficulty as you work through it. This training plan is designed to be completed 7 weeks directly before you report to the academy. Week 7 is an unload/taper week which will allow to report to the academy fit and rested.
This is Version 2 of the plan, updated in November 2020.
FITNESS DEMANDS
While each state/department is different, in our research we found these common fitness demands:
- Morning PT – Pull Ups, Push Ups, Sit Ups, Dips, and other bodyweight calisthenics, as well as unloaded running at a threshold to moderate pace.
- Fire Grounds Training – Multiple hours in turn out gear conducting fire suppression, ladder, rescue, emergency egress, and other drills.
- Low Movement – Advancing hose line and conducting searches in an IDLH environment
- Tower Training – Up and downstairs all day
- Chassis Integrity – Functional, transferable core/mid-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
WEEKLY SCHEDULE
- Monday: Morning PT Fitness Assessment or Pull Ups, Push Ups, Sit Ups, Dips, 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 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#.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
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 First Week from this 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 Dips in 60 sec.
** Rest 5 Minutes
(4) Run 1.5 miles for time.
RECORD RESULTS
******************************
TUESDAY
SESSION 2
Obj: Strength, Fire Ground Endurance
Warm-up:
3 Rounds
4/8x Push-ups
4x Walking Lunges
8x Sit-ups
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#
20x Step Ups @ 15-18” Box
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 Sandbag Good Morning @ 40/60#
(4) 2 Rounds
Pigeon Stretch
Lat + Pec Stretch
Foam Roll Low Back
******************************
THURSDAY
SESSION 4
Obj: Endurance
Training:
(1) 20 minute Step Ups for Reps @ 25# backpack or weight vest, 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
4/8x Push-ups
4x Walking Lunges
8x Sit-ups
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 ...
3x Sandbag Side to Side Push Press
3x Sandbag Clean + Run @ 40/60#
12x Dumbbell Crawl @ 15/25#
200m Run
3) Foam Roll Legs/Low Back
Testimonials
Our Stuff Works. Guaranteed.
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.