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Day STRENGTH
MONDAY WHEEL
TUESDAY POWER
WEDNESDAY
THURSDAY
FRIDAY PULL
SUNDAY
LSD
Wheel A
Exercise
Bilateral Squat Variation -Back squat -Front squat -Goblet -Double KB -Zercher -Hack Posterior Chain Exercise
Sets
Reps
3-4
8-10
-Glider ham curls -45-degree hyperextensions -Reverse hyperextensions -Pull-throughs -Swiss ball leg curl -Glute-ham raises -Romanian deadlifts -Single Leg RD -Hip thrusts -Single-leg hip thrusts, -Dumbbell leg curls -Back extensions
Unilateral Exercise RE split squat Reverse lunge variation Step-up variation Walking lunges Backward sled drags (3 sets of 30 yards) Forward sled drags, 45degree angle (30 yards) Loaded Carries Core Neck Harness 3-4 6-8
D E F
Choice Choice 4
Choice Choice 25
Let no man's ghost return to say his training let him down.
Firefighter Fit
Pull/Power A Exercise
Deadlift Variation -Conventional -Sumo -Trap bar -Thick Bar -KB -DB -Sandbag Odd Object
Sets
Reps
Or
C D
E F
Power Variation -Power Clean -Power Snatch -Box jumps -Vertical jumps -Broad jumps -Hurdle hops -Box squat into box jump -Depth jumps Bilateral Squat Variation Back squat -Front squat -Goblet -Double KB -Zercher -Hack Chin/Pull-up Variation -Any grip/style -Horizontal or Vertical Pull Row variation -DB Row, -BB Row, -KB Row -Inverted Row -Landmine Row Loaded Carries Core
5-8
1-3
3-4
8-10
**
**
3-4
8-10
Choice Choice
Choice Choice
** With chin-ups, alternate between weighted and bodyweight days. On weighted days, work up to a top set of 3-5 reps. On bodyweight days, do five max sets record your total number of reps and try to beat that the next time around.
Let no man's ghost return to say his training let him down.
Firefighter Fit
Push A
Exercise
Barbell Press Variation -Bench press -Incline -Military -Unilateral Bench -Unilateral Military -Push Press Bodyweight DB, KB Press Variation -Push-ups -Dips -Incline press -Floor press -Pike press -Handstand press -Military -Landmine Press Shoulder Pre-Hab -Band pull-aparts -YTW's -Internal/External Rotation Choice Neck Harness
Sets
Reps
3-4
10-15
3-4
15-20
D E
Warm Ups
Choice 4
Choice 25
A. 5 Min-SKILL WORK or SKIP, RUN, BIKE, ROW B. Roll & Mobility C. 2-3 rounds of exercises focusing on following movements. Push Pull Hinge Squat Carry
Let no man's ghost return to say his training let him down.
Firefighter Fit
Let no man's ghost return to say his training let him down.