The following is a 3.5-week, 17-session training plan designed to train specifically for improvement on the Urban Fire Fitness Assessment.
Fitness Assessment Events:
(1) 30/30 Sandbag Keg Lift for Reps @ 60# bag, 48” Ledge
This event assesses twisting under load, rotational core strength, grip strength and work capacity in a Fire/Rescue functional manner. http://mtntactical.com/exercises/fire-rescue-assessment-sandbag-keg-lift/
(2) Max Reps Mixed Grip Pull Ups
Upper body pulling strength. http://mtntactical.com/exercises/fire-rescue-assessment-mixed-grip-pull/
(3) Dumbbell to Overhead @ 30#, Max Reps in 60 seconds
Test of explosive power, work capacity and Grip Strength. http://mtntactical.com/exercises/fire-rescue-assessment-dumbbell-overhead/
(4) In-Place Dumbbell Lunges @ 30#, Max Reps 60 seconds
Lower body strength, strength endurance and level change work capacity. http://mtntactical.com/exercises/fire-rescue-assessment-place-lunge/
(5) Seated Military Press @30# DB’s, Max Reps in 60 Seconds
Upper body and overhead pressing strength and strength endurance. http://mtntactical.com/exercises/fire-rescue-assessment-seated-military-press/
(6) Sandbag Clean and Step Over – Max Reps in 5 min, 60# sandbag, 18″ Bench
Test of total body strength, level change, work capacity and mental fitness. http://mtntactical.com/exercises/fire-rescue-assessment-sandbag-clean-step/
(7) 10 Minute Step Ups for Reps, At SCBA Pack, 18” Bench
Tests stamina, endurance and level change. http://mtntactical.com/exercises/fire-rescue-assessment-step/
You must perform the Assessment 3-5 days prior to beginning this program. Find it Here:
TRAINING PROGRAM DESCRIPTION
This training program is progressive (gets harder over time) and uses your initial fitness assessment scores or the subsequent training sessions. In this way it automatically scales to the incoming fitness level of the athlete.
You’ll train 5 days/week, doing progressed rounds of the Fitness Assessment exercises. Daily training sessions are designed to last 60 minutes. This is what your training week looks like:
- Monday – Pull Ups, Military Press, Lunges, Keg Litt
- Tuesday – Pull Ups, Military Press, Dumbbell To Overhead, Sandbag Clean and Step Over
- Wednesday – Step ups, Pull Ups
- Thursday – Pull Ups, Military Press, Lunges, Keg Litt
- Friday – Pull Ups, Military Press, Dumbbell To Overhead, Sandbag Clean and Step Over
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: email@example.com
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.