28 days of prepratory training

If you have not been training then it is my recommendation that you take it slow in the beginning. Follow this 28 day progression and you will be eased into a superior level of fitness and be better prepared to handle the rigors of the daily fireground fitness workouts. It will not be easy; however, it will not leave you completely obliterated.

Every workout should include a standard warm up:
5 min easy cardio
3 push ups
5 air squats
10 sit ups

Training day-1
Complete as many rounds in 3 min
2 Pull ups
5 Push ups
10 air squats

T-2
Complete 8, 4 & 2 reps of:
Power cleans w/ Olympic bar
Goblet squats w/ KB

T-3
Tabata interval (20 seconds work: 10 seconds rest for 8 rounds/ 4 min)
During the work interval go as hard as you can performing:

Olympic bar thrusters

T-4
Rest day

T-5
As many rounds in 4 min as possible
3 Burpees
6 Hanging cleans
9 Sit ups

T-6
Reps: 4, 3, 2, 1, 1
Back squat w/ Olympic bar
Push ups
Hanging Knee to Elbow

T-7
40 wall ball tosses

T-8
Rest

T-9
7 rounds as quickly as you can
1 Pull up
2 Push ups
3 Air squats
4 Wall balls
5 Burpees

T-10
10 Sit ups
10 Lunges
10 Push ups
10 Hindu squats

T-11
Tabata interval (20 seconds work: 10 seconds rest, for 8 rounds)
Your choice of cardio, it is recommended that you use an exercise that has a whole body demand such as running, jump rope or stationary rowing. Remember, go hard.

T-12
Rest

T-13
As many rounds in 5 minutes as possible
3 Sumo Dead Lift High Pull
6 Push ups
12 Lunges
24 Flutter kicks

T-14
3, 3 min rounds w/ 1 min rest between rounds:
1 min jump rope
1 min medicine ball cleans
1 min in & outs (from push up position, knees to chest then back out)

T-15 “Add 1”
You have 1 min to complete your reps, every min you add a rep. The clock does not stop; you go until you can not complete your reps in the minute. Ex; min1 =1 rep add 1 for every min so by min five you have 5 reps and by min 10 you have 10 reps etc. You can see how this quickly compounds.

Goblet squat w/ over head press

T-16
Rest

T-17
5 Overhead squats w/ Olympic bar
10 Thrusters w/ Olympic bar
15 Power cleans w/ Olympic bar

T-18
As many rounds in 8 min:
2 Single leg “pistol” squats
4 Hanging knee to elbows
6 Kettle bell swings
8 Crunches
10 Jumping Jacks

T-19
Tabata Interval:
Wall Ball

T-20
Rest

T-21
As many rounds in 10 min:
4 Kettle bell cleans
8 Sit ups
4 Dead lifts w/oly bar + lbs you can comfortably manage
8 Wipers w/oly bar + lbs you can comfortably manage

T-22
40 Waiter lunges w/dumbbell
5 Plyo push ups
40 Medicine ball tosses
5 Plyo push ups
40 Air squats
5 Plyo push ups

T-231:1 interval
30 seconds work: 30 seconds rest, 4 rounds = 4 minutes
Power cleans w/ push jerk

T-24
Rest

T-25
20 Pull ups
20 Dips
40 Sit ups

T-26
As many rounds in 12 min
6 Kettle Bell snatches (3 per arm)
10 Push ups
15 Over head squats w/ broom stick

T-27
3, 5 minute rounds: 1 min per exercise, 5 exercises 1 min rest between rounds
- Sumo Dead lift high pull
- Air squats
- Sit ups
- Push ups (if unable to continue reps, hold the starting position w/ arms extended)
- Hanging knee to elbow

T-28
Rest