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.
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
- 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
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
How long are the training sessions?
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: firstname.lastname@example.org
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.