Derek's Firefighter Physical Prep

Plan Details

The Derek's Firefighter Physical Prep routine by derek.ryan.nadeau is a 6 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

My personal routine for preparing for the City of Edmonton Firefighter physical exam. The test in... Read More

My personal routine for preparing for the City of Edmonton Firefighter physical exam. The test includes: -the Max VO2 treadmill exam -Jaws of Life (Upper body strength) -Charged Hose drag (Lower body strength) -Weighted Sled Pull (Back strength & Stamina) -Forced Entry (Upper body strength) -Body drag (Full body strength & stamina) -Ladder Clime (Stamina) Try to target 20 minutes on the Max VO2 Treadmill: -2 mins 0 incline - 3.5mph -1 min 3 incline - 3.5mph -1 min 4 incline - 3.5mph -1 min 5 incline - 3.5mph -8 mins 10 incline - 3.5mph (constant work phase) -each minute thereafter add 1 incline until max 15 incline -each minute after that add 0.5 mph until fatigued Notes: -perform the Ab and Cardio days mixed in with the workout days. -Try super-setting some exercises