FIRE ACADEMY

PREP

Let’s face it, fire school is brutal! It requires immense physical fitness and mental/physical stamina to both succeed and complete the program. Let’s face another thing, you will be judged on your physical inadequacies long before you are able to show off your other skills and abilities. Instructors will target the weak in the first hours of the program and never let up until they quit. So let’s make sure this doesn’t happen to you. By the time your academy is set to start, you are going to be strong, fast and able to outlast the grueling few months of the program. Not to mention, just like with all physical fitness, it makes the mind stronger and sharper. Prepare well and not only will you be ready physically but mentally as well. For best results, run the below workout program for 10-12 weeks before school! Warm up completely before beginning your sets. Choose weight that leads to TRUE muscle failure at 6-8 reps. Supplement and eat how you should (SEE BELOW!) Lastly, this might sound silly, but face each day of prep as 1 day closer to being a mental and physical fortress.

MONDAY
A STRONG BACK

  • 6 Sets x 8 Deadlifts
  • 5 Sets x 6 Bent Over-Rows
  • 3 Sets x 12 (or max) Pull Ups
  • 3 Planks To Failure
  • 1/4 Mile Farmer’s Walk
  • 15 Minutes Running

TUESDAY
OVERHEAD WORK PREP

  • 4 Sets x 6 Flat Bench
  • 4 Sets x 8 Flys
  • 3 Sets x 6 Incline Bench
  • 3 Sets x 8 Military Press
  • 4 Sets x 8 Lateral Shoulder Raise
  • 3 Sets x 8 Dumbbell Shrugs

THURSDAY
LEG POWER

  • 6 Sets x 8 Squats
  • 5 Sets x 12 Dumbbell Walking Lunges
  • 5 Sets x 8 Front Squats
  • 4 Sets x 8 Straight Leg Deadlifts
  • 10 Minutes Running

TUESDAY
OVERHEAD WORK PREP

  • 4 Sets x 6 Flat Bench
  • 4 Sets x 8 Flys
  • 3 Sets x 6 Incline Bench
  • 3 Sets x 8 Military Press
  • 4 Sets x 8 Lateral Shoulder Raise
  • 3 Sets x 8 Dumbbell Shrugs

THURSDAY
LEG POWER

  • 6 Sets x 8 Squats
  • 5 Sets x 12 Dumbbell Walking Lunges
  • 5 Sets x 8 Front Squats
  • 4 Sets x 8 Straight Leg Deadlifts
  • 10 Minutes Running

FRIDAY
PHYSICAL/MENTAL STAMINA

  • PICK ONE
  • Get Dropped Off 7 Miles from home, go home!
  • Climb 100 Floors (Bleachers, Machine, Home Stairs)
  • Carry 50 pound bag 1 mile (Cement, Sandbag, Fertilizer)

WHAT TO EAT?

Fire School requires you to be light, strong and built to last. This is why we are going to do a balanced diet that provides fuel for strong muscles and strong recovery. For best results, figure out about how many calories you eat per day when not gaining or losing weight (just an estimate). Then pick a nice balance of foods from the list below and eat that same calorie amount per day needed to maintain. If you need to add some size for school go 500-1000 calories per day over that caloric maintenance number. If you need to drop weight then go 500-1000 calories per day under that number. The goal here is clean foods that prep you properly. Pair this with the workouts from above to see big results!

PROTIENS

  • FSN Protein Powder
  • Eggs
  • Lean red meat
  • Chicken and turkey breasts
  • Fish
  • Beans
  • Greek Yogurt
  • Nuts

CARBS

  • Whole grains, such as oatmeal, quinoa, rice and cereals
  • Starchy vegetables, such as potatoes
  • Fruits, such as oranges, apples and bananas
  • Other vegetables, such as leafy greens, broccoli and cucumbers

FATS

  • Nuts and seeds
  • Healthy oils, such as Olive Oil or MCT Oil
  • High fat fruits, such as Avocado