Yarnell Hill is an intense, 7-week, 5 day/week “Base Fitness” training cycle for Wildland Firefighters with a slight endurance emphasis. Yarnell Hill also trains strength, chassis integrity, and work capacity but endurance (running, rucking, step ups) is emphasized.
This training plan is named after the 2013 Yarnell Hill Fire in Arizona, which took the lives of 19 Granite Mountain Hotshots.
This is Version 1 of the Plan, Built September 2019
Yarnell Hill trains strength using MTI’s “357 Strength” methodology. 357 Strength first deploys a strength circuit of two exercises (lower/upper or total body/upper), and follows it directly with a short, intense, work capacity effort deploying the same movements and muscle patterns.
Trained via a 3-5-minute Prone to Sprint progression, one day/week.
You’ll complete 17-minute grind TRE circuits, Twice per week. Each circuit deploys an Extension, Rotation and Total Core exercise.
Trained three ways: (1) 6 Mile Ruck Run Assessment@ 45# and follow-on 2-mile repeats; (2) 9-mile run assessment and follow-on 3-mile repeats; (3) 30-40 minute “brick” efforts which combine rucking and running, running and step ups, and rucking and step ups.
- Monday – Endurance – 9 Mile Run Assessment or 3-Mile Repeats
- Tuesday – Strength, Chassis Integrity
- Wednesday – Endurance – 6 Mile Ruck Run Assessment @ 45# or 2-Mile Ruck Run Repeats
- Thursday – Strength, Chassis Integrity
- Friday – Work Capacity, Endurance (Brick Effort)
Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, sandbags and plyo boxes. In addition, you will need a backpack and up 45# of load plus a 10# sledgehammer, dumbbell, or wildland fire hoe or other hand tool.
How long will sessions last?
These training sessions are specifically designed to be completed in 60-75 minutes. Work briskly, but not frantically, through these training sessions.
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.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for Power Cleans at 85/135#, the first load – 85# – is for women, and the second load – 135# – is for men. If the plan calls for 5/10x push ups, this means women do 5x push ups, men do 10x push ups.
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 login 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.