FIREADY Strong Plan

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:

  1. Strength: Hypertrophy, Strength-Skill, Max Effort
  2. Strength-Endurance: Aerobic Power / VO2 Max, Anaerobic Power, Anaerobic Capacity
  3. Power: Explosive Strength, Strength-Speed, Speed-Strength
  4. 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.

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

If you need any help, I’m here for you

1 Like

Hey @Christian_Thibaudeau I’m looking for recommendations on what to do for the sled pulls. I do not own a sled, and these are in a lot of your workouts.

Well, the best thing is to buy a sled :slight_smile: There are lots of cheap versions like this one:

You can also use an old tire, put a wooden plank in it so that you can put additional weight in

2 Likes

Hey Coach Thibs, Any thoughts on adding any weak area training into this. Could and individual add some arm work in here etc… ? Thoughts?

Hey @Christian_Thibaudeau, quick question, what are the Sled Rope Pulls? And how is the set/rep scheme executed for them?

Thanks!

Well, it can be done BUT I strongly suggest that you start out by doing the program as is for at least 3 weeks to assess how your body is recovering.

If you add more volume of work to a plan you are barely recovering from, it will backfire and not only will you not improve your weak area(s) but you will actually regress overall.

And if you decide to add some extra work, I suggest only doing so for ONE muscle group per block of training as most of us try to accomplish too much at the same time and end up shooting ouselves in the foot.

1 Like

You attach a battle rope to a sled and you pull it toward you kinda like a strongman truck pull.