Type: firefighter-fitness

Author: Daniel - TinyVik1ng

A warrior’s strength, endurance, and resilience—adapted for the modern firefighter.

This program is designed to build strength, endurance, power, mobility, and functional resilience, ensuring that firefighters are physically prepared for the intense demands of their profession. It blends strongman-style training, functional fitness, and tactical conditioning into a six-week periodized plan.

Program Overview

• Duration: 6 weeks
• Sessions: 4-5 days per week
• Focus: Strength, endurance, explosive power, grip strength, and mobility
• Equipment Needed: Barbells, kettlebells, sandbags, sleds, battle ropes, pull-up bar, weighted vest
  
  

  Day	Theme	Exercises	Sets/Reps	Notes
  Day 1	Thor’s Strength (Full-Body Strength & Power)	Deadlifts	4 x 5	80-85% 1RM
  		Viking Press (Overhead Press)	4 x 6-8	Log or barbell
  		Heavy Farmer’s Carry	3 x 30m	As heavy as possible
  		Sled Push (Firehose Drag Simulation)	3 x 40m	Moderate-to-heavy weight
  		Hanging Leg Raises	3 x 12	Core stability
  Day 2	Odin’s Endurance (Cardio & Stamina)	Stair Climb (Weighted Vest)	20 min	Consistent pace
  		Rowing or Assault Bike	4 x 3 min	High-intensity
  		Sandbag Shouldering	3 x 10 (each side)	Functional strength
  		Battle Ropes (Intervals)	30s work / 15s rest x 8	Max effort
  Day 3	Fenrir’s Grip & Combat (Grip, Core, & Functional Strength)	Rope Climbs or Towel Pull-ups	4 x 5	Grip endurance
  		Hammer Swings (Sledgehammer)	4 x 12 (each side)	Core and endurance
  		Kettlebell Swings	4 x 20	Hip power
  		Plank to Shoulder Tap	3 x 12 (each side)	Core stability
  Day 4	The Shield Wall (Mobility & Recovery)	Deep Goblet Squats	3 x 10	Full range of motion
  		Turkish Get-Ups	3 x 5 (each side)	Shoulder stability
  		Hip & Shoulder Mobility Drills	10 min	Active recovery
  		Yoga Flow for Firefighters	15 min	Flexibility & injury prevention
  Day 5	Ragnarok Challenge (Full-Body Circuit)	Tire Flips	4 x 5	Explosive strength
  		Sledgehammer Strikes	3 x 15 (each side)	Power endurance
  		Firefighter Dummy Drag	4 x 15m	Realistic firefighter training
  		Box Jumps or Step-ups	4 x 8	Explosive power
  		Hanging Knee Raises	3 x 15	Core endurance

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  Training Notes & Guidelines

  • Warm-ups: Every session should start with 5-10 min of dynamic stretching, mobility work, and light cardio.
  • Cooldowns: End with static stretching and breathing drills for recovery.
  • Progressive Overload: Gradually increase weights and intensity to keep pushing limits.
  • Firefighter-Specific Movements: Grip strength, stair climbing, and weighted carries simulate real-life tasks.
  • Recovery Days (Optional Day 6-7): Include light cardio, stretching, or swimming for active recovery.

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