Wildland Firefighter Pre-Season Training Plan
$79.00
- 7 weeks, 5 sessions per week
- Designed to prepare truck crew or similar Wildland Firefighter for their coming fire season
- Focused on building strength and endurance of your legs, lungs, core, and grip
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
This is an intense, 7-week, 5 day/week training plan to prepare truck crew and similar Wildland Firefighters for their coming fire season. This is a multi-modal training plan which concurrently trains strength, work capacity, chassis integrity (functional core), grip strength, and mission-direct endurance (run, ruck, uphill loaded endurance). Overall, this training plan has an endurance emphasis.
This plan is designed to be completed in the 7 weeks directly before reporting to your base for the fire season. Week 7 is a taper week so the plan can be completed directly before reporting
This is Version 2 of the Plan, Updated February 2021
FITNESS ATTRIBUTES
Strength
Trained via bodyweight with two methodologies: (1) Assessment with follow-on progressions based on your most recent assessment results, and; (2) Leg Blaster progression and extended bodyweight “flow” circuits.
Work Capacity
Trained via 20-30 minute, multi-modal events deploying sandbags and other exercises.
Chassis Integrity
You’ll complete 15-minute grinds of (1) Low Back Complex circuits, and circuits which include a total, rotational and extension core exercise.
Grip Strength
Intense, focused training build around pull up bar dead hangs.
Endurance
Trained 4 ways:
- 1.5 mile run assessment and follow-on 800m intervals;
- 300-500x Step Up progression wearing a 25# backpack
- 3-5 mile moderate paced runs
- 2-3 hour Saturday multi-modal “field events” including rucking, step ups, running, and multi-modal circuits. These field events are designed to prepare you physically and mentally for long days on the fire line.
WEEKLY SCHEDULE
- Monday – Bodyweight Strength, Threshold Running
- Tuesday – Work Capacity, Chassis Integrity, Grip Strength
- Wednesday – Bodyweight Strength, Step Ups
- Thursday – 3-5 Mile Moderate Pace Run
- Friday – Total Rest
- Saturday – 2-3 Hour Field Event
- Sunday – Total Rest
REQUIRED EQUIPMENT
This is a limited equipment training plan. Below is the required equipment:
- Pull Up Bar
- Smartphone with repeating countdown timer app
- 40# Sandbag (women), 60# Sandbag (men)
- Backpack with #25-45# of Filler
- 10# dumbbell, sledgehammer or another hand tool to carry while rucking
- 16″ Bench or box for step ups
- Foam Roller
COMMON QUESTIONS
How long will sessions last?
These training sessions are specifically designed to be completed in 60-120 minutes. The Weekday Sessions are designed to take 60-90 minutes depending on you running and step up fitness. Saturday’s sessions will take 2-3 hours.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Sandbag Getups at 40/60#, the first load – 40# – is for women, and the second load – 60# – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
How do I know if I’m fit enough to begin this programming?
Click the “Sample Training” tab above to see the entire first week of programming. Try it and see how you do. If you can’t complete it, email coach@mtntactical.com for a programming suggestion.
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
- Pull Up Bar
- Smartphone with repeating countdown timer app
- 40# Sandbag (women), 60# Sandbag (men)
- Backpack with #25-45# of Filler
- 10# dumbbell, sledgehammer or another hand tool to carry while rucking
- 16" Bench or box for step ups
- Foam Roller
Sample Training
Below is the First Week from this Training Plan:
***************
MONDAY
SESSION 1
Obj: Strength, Endurance Assessment #1
Warm Up:
3 Rounds
8x Walking Lunges
1x Pull Up Bar Heel Tap
5x Hand Release Push Ups
1x Pull Up
Instep Stretch
Training:
(1) Max In-Place Lunges in 2 Minutes
Athlete may rest as needed - just keep working for the full 2 minutes.
(2) Max Rep Sit Ups in 2 minutes
Athlete may rest as needed - just keep working for the full 2 minutes.
(3) Max Hand Release Push Ups in 2 minutes.
Athlete may rest in the down position - laying on the ground - as needed. Just keep working for the full 2 minutes.
(4) Max Rep Pull Up - No Time Limit
Athlete may rest in the down position - hanging on the pull up bar, but may not touch his/her feet to a box or the ground.
(5) Run 1.5 Miles for Time.
RECORD SCORES AND RUN FINISH TIME
******************************
TUESDAY
SESSION 2
Obj: Work Capacity, Chassis Integrity, Grip Strength
Warm Up:
3 Rounds
10x Squats
1x Pull Up
4x Prone to Sprint
Instep Stretch
Training:
(1) Dead Hang from Pull Up Bar for Max Time
Place hands on pull up bar - palms away from face - at shoulder width or a little wider. On "Go" hang from the bar at full elbow extension - for as long as possible. This is a grip strength assessment.
(2) 20 Minute AMRAP (As Many Rounds as Possible)
5x Sandbag Getup @ 40/60#
Run 400m
(3) 4 Rounds
30% Max Time Dead Hang
Rest 30 seconds between efforts
So ... if your max effort dead hang time from part (1) above was 2:35. Convert 2:35 to seconds ... 2x60 + 35 = 155 seconds. 155 x .3 = 46.5 or 47 (round up) seconds. On "Go" dead hang from the pull up bar for 47 seconds. Rest 30 seconds, then repeat for the prescribed rounds.
(4) 10 Minute Grind ...
10x Sandbag Good Morning @ 40/60#
15/15 Standing Founder
10x Face Down Back Extension
15/15 Kneeling Founder
Grind = work steadily, not frantically, through exercises in this circuit for the prescribed time.
(5) 3 Rounds
Toe Touch Complex
Foam Roll Low Back
******************************
WEDNESDAY
SESSION 3
Obj: Strength, Endurance
Warm Up:
3 Rounds
5x In-Place Lunges
5x Hand Release Push Ups
1x Pull Up
Instep Stretch
Lat + Pec Stretch
Training:
(1) 8 Rounds
Mini Leg Blaster
Rest 30 Seconds
(2) 15 Minute Grind ...
2/4x Hand Release Push Ups
2/4x Alligator Push Ups
2/4x Clapping Push Ups, then…
1/2x Pull Up
1/2x Chin Up
1/2x Mixed Grip Pull Up
Grind = work steadily, not frantically, through exercises in this circuit for the prescribed time.
(3) 300x Step Ups @ 25# Backpack
******************************
THURSDAY
SESSION 4
Obj: Chassis Integrity, Endurance
Warm Up:
3 Rounds
5x In-Place Lunges
4x Prone to Sprint
Instep Stretch
Lat + Pec Stretch
Training:
(1) 15 Minute Grind …
5x Sandbag Getup @ 40/60# (alternate shoulders each round)
3x Sandbag Cross Clean @ 40/60#
10x Sandbag Good Morning @ 40/60#
Grind = work steadily, not frantically, through exercises in this circuit for the prescribed time.
(2) Run 3 Miles @ Moderate Pace
"Moderate" = comfortable but not easy
(3) 2 Rounds
Hip Flexor Stretch
Pigeon Stretch
Foam Roll Low Back
******************************
FRIDAY
SESSION 5
Total Rest
******************************
SATURDAY
SESSION 6
Obj: 120-Minute Field Session
Training:
(1) 45 Minute AMRAP (As Many Rounds as Possible), wearing a 25# Pack ....
50x Step Ups
Run 400m
(2) 15 Minute Grind
2x Sandbag Getup & Run @ 40/60#
4/8x Ankles to Bar
Grind = work steadily, not frantically, through exercises in this circuit for the prescribed time.
(3) 60-Minute Ruck @ 45# Pack, Moderate Pace carrying 10# Dumbbell, 10# Sledge Hammer or another tool.
"Moderate" = Comfortable but not easy
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