Firehouse Strength & Conditioning
Brotherhood in Training
First Responders, Tactical, Strength & ConditioningFirehouse Strength & Conditioning is a training program designed specifically for firefighters that can be implemented in most firehouse gyms around the country. The primary objective of this program is to raise the level of our performance to meet the true demands of the job and the expectations of the citizens we serve. Utilizing the Conjugate Method, this program is intended to build Maximal Strength, Develop Explosive Power, and Increase Work Capacity, Fitness, & Preparedness while simultaneously reducing the risk of injury commonly experienced in the line of duty.
A
Back Squat
5, 4, 3, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %
Conditioning
B
"The Chief"
"The Chief" Max rounds in 3 minutes of: 3 Power cleans (135) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. (Continuous Scoring) Workout Details: Choose a weight that is moderate, meaning just heavy enough to challenge position but light enough to perform 3 quick reps, touch n go if possible. Start each consecutive round where you left off on the previous one. Your score is the total amount of Rounds and Reps completed across the 5 Cycles. Score = Rds + Reps/18 Example: 25 + 9/18 = 25.5
C
Good Morning
5 x 5
D
Alternating DB Lunge
3 x 20
E
Sit-Up
1 x 50
F
Banded Leg Curl (Seated)
1 x 100
Recovery
A
Active Recovery/Aerobic Activity
Use this day for Active Recovery, Mobility, and Restoration. Active recovery can be any activity that will not take away or interfere with tomorrow's training, you should feel better because of it. Example: Run, Bike, Row, Ski, Walk, Hike, play a sport, etc. Target Time of 20-60min. Try to keep your Heart Rate below your Aerobic Threshold = 180-Your Age. Record what you do in your notes.
A
Bench Press
5, 4, 3, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %
Conditioning
B
"Death Race"
15cal Assault Bike 10 Burpees 5 Rounds for Time Workout Details: This is a hard charging workout, it'll be over before you know it. The goal is to keep a steady but high intensity effort from start to finish. Limit your rest and transition time and hold a steady tempo on the burpees. On "3-2-1-Go", hit it hard and get it over with!
C
Close Grip Bench Press
6 x 6
D
Pendlay Row
4 x 10
E
DB Bicep Curl
3 x 12
F
Banded Tricep Pushdown
1 x 100
Recovery
A
Active Recovery/Aerobic Activity
Use this day for Active Recovery, Mobility, and Restoration. Active recovery can be any activity that will not take away or interfere with tomorrow's training, you should feel better because of it. Example: Run, Bike, Row, Ski, Walk, Hike, play a sport, etc. Target Time of 20-60min. Try to keep your Heart Rate below your Aerobic Threshold = 180-Your Age. Record what you do in your notes.
A
Weighted Box Jump
5 x 5
B
Back Squat
5 x 5 @ 65 %
Conditioning
C
15-12-9-6-3 DB S2OH 200' Farmer Carry For Time Workout Details: Choose a weight for the DB's that will allow you to go unbroken for the first set of 15 reps but will be challenging to stay unbroken for the rest of the sets.
D
Deadlift
10 x 1 @ 50 %
E
Sit-Up
1 x 50
F
Banded Leg Curl (Seated)
1 x 100
Gear Workout
A
50' Sled Push 50' Tire Flip 50' Ladder Carry For Time* Workout Details: Wearing Full PPE and working on Air. Set up your equipment opposing each other so that they are 50' apart. Start by doing a sled push 50' out, flip a tire 50' back, and then carry a Ladder of your choosing 50' away again. This will reset your gear so you can begin your next round. Continue in this fashion until you are out of air. CAN report when Vibralert begins. Mayday when your Vibralert shuts off. Scoring Details: Time* = Bottle Capacity - Time on Air Example: 30min Bottle - 18min On Air = 12:00
Eric Haskins
Eric Haskins is a Senior FF for the City of Nampa and Idaho's first to graduate from the Georgia Smoke Diver Program. He holds a BS degree in Exercise Science and is a Certified Strength & Conditioning Specialist for the NSCA. As a professional Fireman and Strength & Conditioning coach, he continues to work with Fire, LEO, Military, Professional, and Olympic athletes around the world.
Stephen Tyler
Captain, Eagle Fire Department
Verified Athlete"I wish so badly that I'd been following this program my entire career. At nearly 40 years old, I'm stronger than I've ever been, my work capacity is as high as ever, and old nagging injuries are fading away. I looked for this program forever, and I'm so glad I've finally found it."
Chris Boyer
Firefighter, Carson City Fire Department
Verified Athlete"I recently completed the Georgia Smoke Diver Program which was one of the most difficult and rewarding things I’ve ever done. Luckily, I had been following FHS&C. I credit my overall fitness and ability to get through GSD successfully to the intelligent programming of FHS&C."
Grant Schwalbe
Division Chief of Operations Estero Fire
Verified Athlete"Firehouse S&C is the perfect tool to take your training to the next level. The app makes tracking your progress easy, plus you’ve got the workout plan and exercise demos with you always right on your phone. Brotherhood in Training takes the thinking out of it so you can focus on DOING WORK!"
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Firehouse Strength & Conditioning
Firehouse Strength & Conditioning
Firehouse Strength & Conditioning
