T Nation

Firefighter Training


#1

Hi all
Yup, another one of those "which program?" questions.

I've never really been terribly athletic and have never touched a barbell in my life. I was referred to 531 by many who train and later discovered the Passing the Torch article. To a layman, it seems to me this would be the best approach for a firefighter trainee: 2 full body days and 1 dedicated to odd object training. I would incorporate some trap bar walks to mirror job requirements.

Just wanted to know if this "made sense", whether or not I should add any other movements that could assist with my goals, and if weighted vest walking could be added to "off days"

Thanks in advance


#2

[quote]841113 wrote:
Hi all
Yup, another one of those “which program?” questions.

I’ve never really been terribly athletic and have never touched a barbell in my life. I was referred to 531 by many who train and later discovered the Passing the Torch article. To a layman, it seems to me this would be the best approach for a firefighter trainee: 2 full body days and 1 dedicated to odd object training. I would incorporate some trap bar walks to mirror job requirements.

Just wanted to know if this “made sense”, whether or not I should add any other movements that could assist with my goals, and if weighted vest walking could be added to “off days”

Thanks in advance [/quote]

If you are new to all of this stuff:

Train 3 days/week.

Bench/squat one day, Dead/Press on the other

Until you get your shit down: 5’s Pro and 5x5 FSL on each lift.

Assistance - dips, pull-ups/chin-ups/rope chins, push-ups, hanging leg raise, ab wheel, sit-up, etc.

After you lift, do some kind of heavy conditioning but DO NOT kill yourself. Morons kill themselves with conditioning.

Make sure you are doing mobility/flexibility work every day for 10 minutes or so. If you can’t get in perfect position, and hold said position, and be strong enough to explode from that position, you will get hurt. Seems smart?

Off days, do the weight vest or whatever. Usually some sort of aerobic work is best for you.

See now, you have a good blend of strength, anaerobic conditioning, mobility, aerobic work and relative body strength.


#3

OP, are you in the fire service, in the academy, or planning on entering the academy?

That will make a difference in what you do in the gym.


#4

[quote]Jim Wendler wrote:

Train 3 days/week.

Bench/squat one day, Dead/Press on the other
[/quote]
I appreciate the response, Jim.

To clarify, does this mean rotate A/B/A, B/A/B, or BP/SQ Day 1, DL/OHP Day 2, Viking Day Day3?


#5

[quote]Steve-O-68 wrote:
OP, are you in the fire service, in the academy, or planning on entering the academy?

That will make a difference in what you do in the gym.[/quote]
Thanks for the response

Planning to enter the academy.

You could say I have an ‘aerobic base’ (whatever that means) from lacrosse and soccer but zero experience in the weight room.


#6

[quote]10000years wrote:

[quote]Steve-O-68 wrote:
OP, are you in the fire service, in the academy, or planning on entering the academy?

That will make a difference in what you do in the gym.[/quote]
Thanks for the response

Planning to enter the academy.

You could say I have an ‘aerobic base’ (whatever that means) from lacrosse and soccer but zero experience in the weight room.[/quote]

Excellent! Go with Jim’s recommendation. Once you’re in and doing PT every day, re-evaluate. When I went through, I just ‘Got shit done’ in the gym and the rest was done in PT.

Good luck!