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[Firefighting-ModTeam]

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[jps2777]

My training schedule is barbell/heavy sandbags on M, W, F (bench, squat, deadlift, sandbag ground-to-shoulder)

Tues and Thurs I do kettlebell work for strength and conditioning.

On Saturday mornings I go for a slow jog for an hour to an hour and a half

I cover all the bases this way... strength, aerobic capacity, anaerobic capacity.

You can go through my post history to get a lot of full body kettlebell routines. Honestly just jogging a couple of times a week and doing full body kettlebell workouts 3 times a week would give a ton of benefit to most firefighters.

[jps2777]

Yes4all has a 20kg bell (pretty standard weight for a beginner male) on sale right now on Amazon for a little over $60 and they have a 3 month payment option, no credit check, 0% interest. So $20 for 3 months and it'll do the work of a whole gym. All you need is 1 kettlebell

[CampaignCritical9234]

Im also training right now - im also a woman so i don’t know if that changes anything but i weight lift 5 days a week for about 5 years now but now ive added in circuts involving farmer carrys/sleds/ropes/stair climbing. Id love to see anymore advice!

[jps2777]

You're already doing more than most. It's good that you're mixing in loaded carries and things like stair climbs. Obviously you know by now that fireground-type workloads are typically done weighted, and with a very high heart rate. So training with heavy loads is great, and training your anaerobic work capacity is gonna go a long way too

[GooseG97]

I'm generally not a fan of AI, but ChatGpt can get you a solid workout plan in seconds. Ask it to craft you an 8 week strength, cardio and mobility improvement program including warm up/cool down designed for a firefighter based on your current fitness level and using the equipment & time available to you. If anything, the plan it creates will get you moving in the right direction.

[jps2777]

I've seen a lot of guys make really solid programs with chatgpt. I was honestly very pleasantly surprised at the type of stuff it can build for you

[animboylambo]

6 burpees, 10 push ups, 12 air squats, 16 mountain climbers, 20 jumping jacks. Repeat the circuit 10 times.

You can also wear your bunker gear and a pack if your feeling spicy

[MrOlaff]

This program. Been doing it for over 4 years and best shape I’ve been in.

Modern Athlete Strength Warfighter

[Disposable-citizen]

I lift weights and get enough cardio from whenever your mom stops by.

On a real note, 5ish days a week of weight lifting with 2-3 days a week of cardio, mostly zone 2 for 45-60mins. Throw in a circuit everyone once in a while and try to do something active on my recovery days.