This intense, 7 week, 6 day/week training plan is specifically designed to prepare Urban Firefighters for a Smoke Diver course. The smoke divers course is an advanced level firefighting course designed to teach the firefighter the limitations and capabilities of the Self-Contained Breathing Apparatus (S.C.B.A.) and the firefighter’s own body. The plan includes a 1-week taper, and is designed to be completed the 7 weeks directly prior to your selection course start week.
This is Version 1 of the plan, built March 2020
This plan is purpose-built to prepare you for the specific fitness demands you’ll face at the Smoke Divers course including a PFT, sprinting, obstacle course, work capacity smoke sessions and work in bunker gear/SCBA. The plan includes:
- Testing and progressive training for a gate PFT: Max Rep Push Ups, Max Rep Sit Ups, Max Rep Pull Ups, Obstacle Course and 1.5 Mile Run for Time
- Free-weight-based strength training.
- Focused grip-strength training
- Multi-Mode, Work Capacity Smoke sessions slick and in bunker gear/SCBA
- Focused Chassis Integrity training (functional core) for durability and performance
- Extended Mini-Events from 60-90 minutes in duration
Weeks 1, 4 and 7 in the plan are Test weeks. Below is the Training Schedule for Weeks 2-3 and 5-6.
- Monday: PFT Work
- Tuesday: 1.5 Mile Run Work (800m Repeats)
- Wednesday: Strength and Work Capacity (shuttle sprints)
- Thursday: Multi-Mode Work Capacity, Chassis Integrity
- Friday: 3-4 Mile Recovery Run
- Saturday: 60-90 Minute Mini Event
- Fully-equipped functional fitness gym including barbells, racks, plates, dumbbells and/or kettlebells, plyo boxes and 16-18″ bench/box for step ups
- 60# Sandbag for men, 40# Sandbag for Women
- Repeating countdown Interval Timer (a smartphone will work)
- Bunker Gear, SCBA Pack
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I have less then 7 weeks before I start the Smoke Diver Course?
Still start at the beginning of this training plan anyway. Skip ahead to week 7 in the plan for the week directly before your selection.
How do I schedule this training around my duty schedule?
We don’t have a good answer for you here as duty schedules differ, and duty days differ – i.e. some duty days you can train and others you can’t. Ideally, this program will be completed the 7 weeks directly before your course, however, you may need to stretch the program out to accommodate your duty schedule. It’s important, however, that you complete the training sessions in order … the programming is progressive – it builds upon itself. In general, we advise you to train first thing in the day if possible.
What if I have more than 9 weeks before selection?
Email email@example.com with the time you have and we will advise.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for Sandbag Getups, and Step Ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Step Ups – The prescribed rep count is total reps, so 600x step ups = 600 total, or 300x per leg.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What does @ 40/60# Sandbag mean? How about 5/10x Push Ups?
40/60# = women use 40#, men use 60#. 5/10x = women do 5 reps, men do 10 reps
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?
You can access the plan via username and password 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
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.
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.