## The Ultimate Physical and Mental Preparedness Training

## This will turn anybody into a total beast.

#### – Christian Thibaudeau

### FIREADY Strong is an apex training course that weaponizes strength and conditioning. The goal is to develop first responders and battle-ready warriors capable of winning any fight or challenge.

## Workouts

The plan consists of four weekly whole-body workouts organized in 4-week training blocks.

## Physical Capacity Split

Each training day focuses on one of these physical capacities:

**Strength:**Hypertrophy, Strength-Skill, Max Effort**Strength-Endurance:**Aerobic Power / VO2 Max, Anaerobic Power, Anaerobic Capacity**Power:**Explosive Strength, Strength-Speed, Speed-Strength**Endurance-Strength:**Physical Labor, Circuit Training

## Training Blocks

Each workout repeats four times before changing the block. You’ll train 16 times in each 4-week block.

BLOCK 1 (4 Weeks) |
---|

Day 1 – Heavy Hypertrophy |

Day 2 – Aerobic Power / VO2 Max |

Day 3 – Power |

Day 4 – Endurance Strength |

BLOCK 2 (4 Weeks) |
---|

Day 1 – Strength-Skill |

Day 2 – Anaerobic Capacity |

Day 3 – Power |

Day 4 – Endurance Strength |

BLOCK 3 (4 Weeks) |
---|

Day 1 – Specific Strength |

Day 2 – Anaerobic Capacity |

Day 3 – Power |

Day 4 – Endurance Strength |

## Week Schedule

You can start on any day. Keep the on/off pattern.

Day | Workout |
---|---|

Mon | Workout |

Tue | Off |

Wed | Workout |

Thu | Off |

Fri | Workout |

Sat | Workout |

Sun | Off |

## Repetition Style Guide

**Normal:**Do the concentric as fast as possible. You’ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds.**Rhythmic:**Imagine being a piston where the movement speed is relatively rapid and constant. The concentric and eccentric are about the same rate.**Sprint:**Go as fast/hard as possible for the prescribed duration.**Walking:**Go at the same speed you would normally walk for carry exercises.**Explosive:**Do the movement with the intent to be as violently fast as possible.

# BLOCK 1

## 1 | Day 1 – Heavy Hypertrophy

- Use the same weight for all work sets of an exercise on any given day. Leave around 3 reps in the tank in the first set.
- Be close to a max effort on your last set.
- Rest 15-20 seconds if you can’t get all the prescribed reps, then finish your set.

Exercise | Style | Rest |
---|---|---|

A. Zercher Squat | Normal | 2-3 min |

B. Bench Press | Normal | 2-3 min |

C. Chin-up | Normal | 2-3 min |

D. Rack Pull Below Knees | Normal | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A. | 3 x 12 | 4 x 10 | 5 x 8 | 2 x 6 |

B. | 3 x 12 | 4 x 10 | 5 x 8 | 2 x 6 |

C. | 3 x 12 | 4 x 10 | 5 x 8 | 2 x 6 |

D. | 3 x 12 | 4 x 10 | 5 x 8 | 2 x 6 |

## 1 | Day 2 – VO2 Max / Aerobic Power

- Get ready for a simple and brutal energy system session.
- Do A1-3 as a circuit.
- Rest as little as possible between exercises.
- Feel the load, but don’t let strength be the limiting factor.

Exercise | Style | Rest |
---|---|---|

A1. Sled Drag Forward | Walking | Minimal |

A2. Zercher Sandbag Carry | Walking | Minimal |

A3. Sled Backward Drag | Walking | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 3 x 2 min | 3 x 3 min | 4 x 3 min | 3 x 3.5 min |

A2. | 3 x 2 min | 3 x 3 min | 4 x 3 min | 3 x 3.5 min |

A3. | 3 x 2 min | 3 x 3 min | 4 x 3 min | 3 x 3.5 min |

## 1 | Day 3 – Power

- Do every movement as violently explosive as possible.
- Have the mindset of trying to knock out an opponent with every repetition.

Exercise | Style | Rest |
---|---|---|

A1. Box Jump | Explosive | 1 min |

A2. Back Squat | Explosive | 2-3 min |

B1. Broad Jump | Explosive | 1 min |

B2. Kettlebell Swing | Explosive | 2-3 min |

C1. Plyo Push-up from Bench | Explosive | 1 min |

C2. Bench Press | Explosive | 2-3 min |

## Instructions

Exercise |
---|

A1. Step down; don’t jump down. |

A2. Use max acceleration. |

B1. Reset on every jump. |

C1. Reset on every rep. Go for max height. |

C2. Use max acceleration. |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 3 x 5 | 3 x 5 | 4 x 5 | 4 x 5 |

A2. | 3 x 6, 45% | 3 x 5, 50% | 4 x 4, 55% | 4 x 3, 60% |

B1. | 3 x 5 | 3 x 5 | 4 x 5 | 4 x 5 |

B2. | 3 x 10 | 3 x 10 | 4 x 10 | 4 x 10 |

C1. | 3 x 5 | 3 x 5 | 4 x 5 | 4 x 5 |

C2. | 3 x 6, 45% | 3 x 5, 50% | 4 x 4, 55% | 4 x 3, 60% |

## 1 | Day 4 – Endurance Strength

- Get ready for a brutal energy system session.
- Do A1-6 as a circuit with minimal rest between exercises.
- Feel the load, but don’t let strength be the limiting factor.
**Wear a 20-lb weight vest throughout the workout.**- Pace yourself between exercises as there are no planned rest periods.
- Take short breaks during a set if the reps are too hard and lose quality.
- Do every movement as violently explosive as possible.
- Have the mindset of trying to knock out an opponent with every repetition.

Exercise | Style | Rest |
---|---|---|

A1. Bear Crawl | Walking | Minimal |

A2. Sled Sprint, Pulling Rope on Shoulder | Sprint | Minimal |

A3. Sled Rope Pull | Rhythmic | Minimal |

A4. Crawling | Walking | Minimal |

A5. 100-lb Cyclone Bag Bear-Hug Backward Carry | Walking | Minimal |

A6. Tire Strike with Sledgehammer | Explosive | Minimal |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 6 x 33 ft | 7 x 33 ft | 8 x 33 ft | 5 x 65 ft |

A2. | 6 x 33 ft | 7 x 33 ft | 8 x 33 ft | 5 x 50 ft |

A3. | 6 x 1 | 7 x 1 | 8 x 1 | 5 x 2 |

A4. | 6 x 33 ft | 7 x 33 ft | 8 x 33 ft | 5 x 65 ft |

A5. | 6 x 65 ft | 7 x 65 ft | 8 x 65 ft | 5 x 100 ft |

A6. | 6 x 10 | 7 x 10 | 8 x 10 | 5 x 15 |

# BLOCK 2

## 2 | Day 1 – Strength-Skill

- Do A1-4 as a circuit with proper rest between exercises.
- Use the listed submaximal percentages.
- Focus on perfect technique.
- Accelerate during the concentric.
- Stay tight at all times.

Exercise | Style | Rest |
---|---|---|

A1. Front Squat | Normal | 90-120 sec |

A2. Bench press | Normal | 90-120 sec |

A3. Trap-Bar Deadlift | Normal | 90-120 sec |

A4. Chin-up | Normal | 90-120 sec |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 5 x 5, 75% | 5 x 4, 80% | 6 x 3, 82.5% | 4 x 3, 85% |

A2. | 5 x 5, 75% | 5 x 4, 80% | 6 x 3, 82.5% | 4 x 3, 85% |

A3. | 5 x 5, 75% | 5 x 4, 80% | 6 x 3, 82.5% | 4 x 3, 85% |

A4. | 5 x 5, 75% | 5 x 4, 80% | 6 x 3, 82.5% | 4 x 3, 85% |

## 2 | Day 2 – Anaerobic Capacity

- Complex a lifting exercise with a metcon movement.
- Rest minimally after the lifting exercise.
- Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.

Exercise | Style | Rest |
---|---|---|

A1. Zercher Squat | Normal | Minimal |

A2. Prowler Push | Sprint | 2-3 min |

B1. Push Press | Explosive | Minimal |

B2. Arms/Legs Bike | Sprint | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 10,8,6,4 | 10,8,6,4 | 10,8,6,4 | 10,8,6,4 |

A2. | 4 x 130 ft | 4 x 130 ft | 4 x 200 ft | 4 x 200 ft |

B1. | 10,8,6,4 | 10,8,6,4 | 10,8,6,4 | 10,8,6,4 |

B2. | 4 x 30 sec | 4 x 30 sec | 4 x 45 sec | 4 x 45 sec |

## 2 | Day 3 – Power

- Complex A1-3 and B1-3 for power training.
- Do the strength movements (A1, B1) with a challenging weight, keeping around 2 reps in the tank. Add resistance to each set with descending reps.
- Try to dominate each rep with the intent to accelerate despite the heavy weight.
- Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.

Exercise | Style | Rest |
---|---|---|

A1. Romanian Deadlift | Normal | 1 min |

A2. Power Clean from Hang | Explosive | 1 min |

A3. Trap-Bar Jump Squat | Explosive | 3-4 min |

B1. Incline Bench Press | Normal | 1 min |

B2. Light, Super-Expolisive Push Press | Explosive | 1 min |

B3. 12-15-lb Medicine-Ball Push-Press Throw Overhead | Explosive | 3-4 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 10,8,6,4 | 9,7,5,3 | 8,6,4,2 | 7,5,3,1 |

A2. | 3 x 5, 65% | 3 x 4, 70% | 3 x 3, 75% | 3 x 2, 80% |

A3. | 3 x 5, 20% | 3 x 5, 20% | 3 x 5, 20% | 3 x 5, 20% |

B1. | 10,8,6,4 | 9,7,5,3 | 8,6,4,2 | 7,5,3,1 |

B2. | 3 x 5, 65% | 3 x 4, 70% | 3 x 3, 75% | 3 x 2, 80% |

B3. | 3 x5 | 3x 5 | 3x 5 | 3x 5 |

## 2 | Day 4 – Endurance Strength

- Get ready for a brutal energy system session.
- Do A1-6 as a circuit with minimal rest between exercises.
- Feel the load, but don’t let strength be the limiting factor.
**Wear a 20-lb weight vest throughout the workout.**- Pace yourself between exercises as there are no planned rest periods.
- Take short breaks during a set if the reps are too hard and lose quality.

Exercise | Style | Rest |
---|---|---|

A1. Vest-Only Chin-up | Normal | Minimal |

A2. Kettlebell Swings | Rhythmic | Minimal |

A3. Sled Rope Pull | Rhythmic | Minimal |

A4. Vest-Only Lunge | Rhythmic | Minimal |

A5. 100-lb Cyclone Bag Bear-Hug Backward Carry | Walking | Minimal |

A6. Tire Strike with Sledgehammer | Explosive | Minimal |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 6 x 4-6 | 7 x 4-6 | 8 x 4-6 | 5 x 6-8 |

A2. | 6 x 10 | 7 x 10 | 8 x 10 | 5 x 15 |

A3. | 6x 1 | 7 x1 | 8 x1 | 5 x2 |

A4. | 6 x 15/side | 7 x 15/side | 8 x 15/side | 5 x 20/side |

A5. | 6 x 65 ft | 7 x 65 ft | 8 x 65 ft | 5 x 100 ft |

A6. | 6 x 10 | 7 x 10 | 8 x 10 | 5 x 15 |

# BLOCK 3

## 3 | Day 1 – Specific Strength

- Go as heavy as you can in good form on the strength lifts (A1, C1) with descending reps each set. Add weight to each set with descending reps.
- Go as heavy as possible for distance on A2 and B2.

Exercise | Style | Rest |
---|---|---|

A1. Rack Pull from Below Knees | Normal | 1 min. |

A2. Trap-Bar Farmer’s Walk | Walking | 3-4 min |

B1. Pendlay Row | Normal | 1 min |

B2. Sled Rope Pull | Rhythmic | 3-4 min |

C1. Bench Press | Normal | 1 min |

C2. 150-200-lb Cyclone Bag Backward Carry | Walking | 3-4 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 5,4,3,2,1 | 5,4,3,2,1 | 5,4,3,2,1 | 5,4,3,2,1 |

A2. | 5 x 100 ft | 5 x 100 ft | 5 x 100 ft | 5 x 100 ft |

B1. | 5,4,3,2,1 | 5,4,3,2,1 | 5,4,3,2,1 | 5,4,3,2,1 |

B2. | 5 x1 | 5x 1 | 5x 1 | 5x 1 |

C1. | 5,4,3,2,1 | 5,4,3,2,1 | 5,4,3,2,1 | 5,4,3,2,1 |

C2. | 5 x 100 ft | 5 x 100 ft | 5 x 100 ft | 5 x 100 ft |

## 3 | Day 2 – Anaerobic Capacity

- Complex a lifting exercise with two metcon movements.
- Rest minimally after the lifting exercise.
- Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.

Exercise | Style | Rest |
---|---|---|

A1. Trap-Bar Deadlift | Normal | Minimal |

A2. Kettlebell Swing | Rhythmic | Minimal |

A3. Sled Push | Sprint | 4-5 min |

B1. Bench Press | Normal | Minimal |

B2. Dumbbell Thruster | Rhythmic | Minimal |

B3. Arms/Legs Bike | Sprint | 4-5 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 10,8,6,4 | 10,8,6,4 | 10,8,6,4 | 10,8,6,4 |

A2. | 4 x 30 sec | 4 x 30 sec | 4 x 45 sec | 4 x 45 sec |

A3. | 4 x 100 ft | 4 x 100 ft | 4 x 150 ft | 4 x 150 ft |

B1. | 10,8,6,4 | 10,8,6,4 | 10,8,6,4 | 10,8,6,4 |

B2. | 4 x 30 sec | 4 x 30 sec | 4 x 45 sec | 4 x 45 sec |

B3. | 4 x 30 sec | 4 x 30 sec | 4 x 45 sec | 4 x 45 sec |

## 3 | Day 3 – Power

- Try to dominate each rep with the intent to accelerate despite the heavy weight.

Exercise | Style | Rest |
---|---|---|

A. Sled Sprint (20% body weight) | Sprint | 2-3 min |

B. 20-lb Vest Sprint | Sprint | 2-3 min |

C. Sprint | Sprint | 2-3 min |

D. Tire Strike with Sledgehammer | Explosive | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A. | 3 x 65 ft | 4 x 65 ft | 4 x 65 ft | 4 x 65 ft |

B. | 3 x 130 ft | 4 x 130 ft | 4 x 130 ft | 4 x 130 ft |

C. | 3 x 130 ft | 4 x 130 ft | 4 x 130 ft | 4 x 130 ft |

D. | 3 x 10 | 4 x 10 | 4 x 10 | 4 x 10 |

- 80%, 90%, 100%
- 80%, 90%, 90%, 100%
- 80%, 90%, 100%, 100%

## 3 | Day 4 – Endurance Strength

- Get ready for a brutal energy system session.
- Do A1-6 as a circuit with minimal rest between exercises.
- Feel the load, but don’t let strength be the limiting factor.
**Wear a 20-lb weight vest throughout the workout.**- Pace yourself between exercises as there are no planned rest periods.
- Take short breaks during a set if the reps are too hard and lose quality.

Exercise | Style | Rest |
---|---|---|

A1. Bear Crawl | Walking | Minimal |

A2. Sled Sprint, Pull with Rope on Shoulder | Sprint | Minimal |

A3. Sled Rope Pull | Rhythmic | Minimal |

A4. Crawl | Walking | Minimal |

A5. 100-lb Cyclone Bag Bear-Hug Backward Carry | Walking | Minimal |

A6. Tire Strike with Sledgehammer | Explosive | Minimal |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | Week 4 | |
---|---|---|---|---|

A1. | 6 x 33 ft | 7 x 33 ft | 8 x 33 ft | 5 x 65 ft |

A2. | 6 x 33 ft | 7 x 33 ft | 8 x 33 ft | 5 x 50 ft |

A3. | 6x 1 | 7 x1 | 8 x1 | 5 x2 |

A4. | 6 x 33 ft | 7 x 33 ft | 8 x 33 ft | 5 x 65 ft |

A5. | 6 x 65 ft | 7 x 65 ft | 8 x 65 ft | 5 x 100 ft |

A6. | 6 x 10 | 7 x 10 | 8 x 10 | 5 x 15 |