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The Ultimate Physical and Mental Preparedness Training
– Christian Thibaudeau
FIREADY Strong is an apex training course that weaponizes strength and conditioning. The goal is to develop first responders and battle-ready warriors capable of winning any fight or challenge.
Workouts
The plan consists of four weekly whole-body workouts organized in 4-week training blocks.
Physical Capacity Split
Each training day focuses on one of these physical capacities:
Strength: Hypertrophy, Strength-Skill, Max Effort
Strength-Endurance: Aerobic Power / VO2 Max, Anaerobic Power, Anaerobic Capacity
Power: Explosive Strength, Strength-Speed, Speed-Strength
Endurance-Strength: Physical Labor, Circuit Training
Training Blocks
Each workout repeats four times before changing the block. You’ll train 16 times in each 4-week block.
Week Schedule
You can start on any day. Keep the on/off pattern.
Day
Workout
Mon
Workout
Tue
Off
Wed
Workout
Thu
Off
Fri
Workout
Sat
Workout
Sun
Off
Repetition Style Guide
Normal: Do the concentric as fast as possible. You’ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds.
Rhythmic: Imagine being a piston where the movement speed is relatively rapid and constant. The concentric and eccentric are about the same rate.
Sprint: Go as fast/hard as possible for the prescribed duration.
Walking: Go at the same speed you would normally walk for carry exercises.
Explosive: Do the movement with the intent to be as violently fast as possible.
1 | Day 1 – Heavy Hypertrophy
Use the same weight for all work sets of an exercise on any given day. Leave around 3 reps in the tank in the first set.
Be close to a max effort on your last set.
Rest 15-20 seconds if you can’t get all the prescribed reps, then finish your set.
Exercise
Style
Rest
A. Zercher Squat
Normal
2-3 min
B. Bench Press
Normal
2-3 min
C. Chin-up
Normal
2-3 min
D. Rack Pull Below Knees
Normal
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A.
3 x 12
4 x 10
5 x 8
2 x 6
B.
3 x 12
4 x 10
5 x 8
2 x 6
C.
3 x 12
4 x 10
5 x 8
2 x 6
D.
3 x 12
4 x 10
5 x 8
2 x 6
1 | Day 2 – VO2 Max / Aerobic Power
Get ready for a simple and brutal energy system session.
Do A1-3 as a circuit.
Rest as little as possible between exercises.
Feel the load, but don’t let strength be the limiting factor.
Exercise
Style
Rest
A1. Sled Drag Forward
Walking
Minimal
A2. Zercher Sandbag Carry
Walking
Minimal
A3. Sled Backward Drag
Walking
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
3 x 2 min
3 x 3 min
4 x 3 min
3 x 3.5 min
A2.
3 x 2 min
3 x 3 min
4 x 3 min
3 x 3.5 min
A3.
3 x 2 min
3 x 3 min
4 x 3 min
3 x 3.5 min
1 | Day 3 – Power
Do every movement as violently explosive as possible.
Have the mindset of trying to knock out an opponent with every repetition.
Exercise
Style
Rest
A1. Box Jump
Explosive
1 min
A2. Back Squat
Explosive
2-3 min
B1. Broad Jump
Explosive
1 min
B2. Kettlebell Swing
Explosive
2-3 min
C1. Plyo Push-up from Bench
Explosive
1 min
C2. Bench Press
Explosive
2-3 min
Instructions
Exercise
A1. Step down; don’t jump down.
A2. Use max acceleration.
B1. Reset on every jump.
C1. Reset on every rep. Go for max height.
C2. Use max acceleration.
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
3 x 5
3 x 5
4 x 5
4 x 5
A2.
3 x 6, 45%
3 x 5, 50%
4 x 4, 55%
4 x 3, 60%
B1.
3 x 5
3 x 5
4 x 5
4 x 5
B2.
3 x 10
3 x 10
4 x 10
4 x 10
C1.
3 x 5
3 x 5
4 x 5
4 x 5
C2.
3 x 6, 45%
3 x 5, 50%
4 x 4, 55%
4 x 3, 60%
1 | Day 4 – Endurance Strength
Get ready for a brutal energy system session.
Do A1-6 as a circuit with minimal rest between exercises.
Feel the load, but don’t let strength be the limiting factor.
Wear a 20-lb weight vest throughout the workout.
Pace yourself between exercises as there are no planned rest periods.
Take short breaks during a set if the reps are too hard and lose quality.
Do every movement as violently explosive as possible.
Have the mindset of trying to knock out an opponent with every repetition.
Exercise
Style
Rest
A1. Bear Crawl
Walking
Minimal
A2. Sled Sprint, Pulling Rope on Shoulder
Sprint
Minimal
A3. Sled Rope Pull
Rhythmic
Minimal
A4. Crawling
Walking
Minimal
A5. 100-lb Cyclone Bag Bear-Hug Backward Carry
Walking
Minimal
A6. Tire Strike with Sledgehammer
Explosive
Minimal
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
6 x 33 ft
7 x 33 ft
8 x 33 ft
5 x 65 ft
A2.
6 x 33 ft
7 x 33 ft
8 x 33 ft
5 x 50 ft
A3.
6 x 1
7 x 1
8 x 1
5 x 2
A4.
6 x 33 ft
7 x 33 ft
8 x 33 ft
5 x 65 ft
A5.
6 x 65 ft
7 x 65 ft
8 x 65 ft
5 x 100 ft
A6.
6 x 10
7 x 10
8 x 10
5 x 15
2 | Day 1 – Strength-Skill
Do A1-4 as a circuit with proper rest between exercises.
Use the listed submaximal percentages.
Focus on perfect technique.
Accelerate during the concentric.
Stay tight at all times.
Exercise
Style
Rest
A1. Front Squat
Normal
90-120 sec
A2. Bench press
Normal
90-120 sec
A3. Trap-Bar Deadlift
Normal
90-120 sec
A4. Chin-up
Normal
90-120 sec
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
5 x 5, 75%
5 x 4, 80%
6 x 3, 82.5%
4 x 3, 85%
A2.
5 x 5, 75%
5 x 4, 80%
6 x 3, 82.5%
4 x 3, 85%
A3.
5 x 5, 75%
5 x 4, 80%
6 x 3, 82.5%
4 x 3, 85%
A4.
5 x 5, 75%
5 x 4, 80%
6 x 3, 82.5%
4 x 3, 85%
2 | Day 2 – Anaerobic Capacity
Complex a lifting exercise with a metcon movement.
Rest minimally after the lifting exercise.
Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.
Exercise
Style
Rest
A1. Zercher Squat
Normal
Minimal
A2. Prowler Push
Sprint
2-3 min
B1. Push Press
Explosive
Minimal
B2. Arms/Legs Bike
Sprint
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
10,8,6,4
10,8,6,4
10,8,6,4
10,8,6,4
A2.
4 x 130 ft
4 x 130 ft
4 x 200 ft
4 x 200 ft
B1.
10,8,6,4
10,8,6,4
10,8,6,4
10,8,6,4
B2.
4 x 30 sec
4 x 30 sec
4 x 45 sec
4 x 45 sec
2 | Day 3 – Power
Complex A1-3 and B1-3 for power training.
Do the strength movements (A1, B1) with a challenging weight, keeping around 2 reps in the tank. Add resistance to each set with descending reps.
Try to dominate each rep with the intent to accelerate despite the heavy weight.
Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.
Exercise
Style
Rest
A1. Romanian Deadlift
Normal
1 min
A2. Power Clean from Hang
Explosive
1 min
A3. Trap-Bar Jump Squat
Explosive
3-4 min
B1. Incline Bench Press
Normal
1 min
B2. Light, Super-Expolisive Push Press
Explosive
1 min
B3. 12-15-lb Medicine-Ball Push-Press Throw Overhead
Explosive
3-4 min
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
10,8,6,4
9,7,5,3
8,6,4,2
7,5,3,1
A2.
3 x 5, 65%
3 x 4, 70%
3 x 3, 75%
3 x 2, 80%
A3.
3 x 5, 20%
3 x 5, 20%
3 x 5, 20%
3 x 5, 20%
B1.
10,8,6,4
9,7,5,3
8,6,4,2
7,5,3,1
B2.
3 x 5, 65%
3 x 4, 70%
3 x 3, 75%
3 x 2, 80%
B3.
3 x5
3x 5
3x 5
3x 5
2 | Day 4 – Endurance Strength
Get ready for a brutal energy system session.
Do A1-6 as a circuit with minimal rest between exercises.
Feel the load, but don’t let strength be the limiting factor.
Wear a 20-lb weight vest throughout the workout.
Pace yourself between exercises as there are no planned rest periods.
Take short breaks during a set if the reps are too hard and lose quality.
Exercise
Style
Rest
A1. Vest-Only Chin-up
Normal
Minimal
A2. Kettlebell Swings
Rhythmic
Minimal
A3. Sled Rope Pull
Rhythmic
Minimal
A4. Vest-Only Lunge
Rhythmic
Minimal
A5. 100-lb Cyclone Bag Bear-Hug Backward Carry
Walking
Minimal
A6. Tire Strike with Sledgehammer
Explosive
Minimal
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
6 x 4-6
7 x 4-6
8 x 4-6
5 x 6-8
A2.
6 x 10
7 x 10
8 x 10
5 x 15
A3.
6x 1
7 x1
8 x1
5 x2
A4.
6 x 15/side
7 x 15/side
8 x 15/side
5 x 20/side
A5.
6 x 65 ft
7 x 65 ft
8 x 65 ft
5 x 100 ft
A6.
6 x 10
7 x 10
8 x 10
5 x 15
3 | Day 1 – Specific Strength
Go as heavy as you can in good form on the strength lifts (A1, C1) with descending reps each set. Add weight to each set with descending reps.
Go as heavy as possible for distance on A2 and B2.
Exercise
Style
Rest
A1. Rack Pull from Below Knees
Normal
1 min.
A2. Trap-Bar Farmer’s Walk
Walking
3-4 min
B1. Pendlay Row
Normal
1 min
B2. Sled Rope Pull
Rhythmic
3-4 min
C1. Bench Press
Normal
1 min
C2. 150-200-lb Cyclone Bag Backward Carry
Walking
3-4 min
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
5,4,3,2,1
5,4,3,2,1
5,4,3,2,1
5,4,3,2,1
A2.
5 x 100 ft
5 x 100 ft
5 x 100 ft
5 x 100 ft
B1.
5,4,3,2,1
5,4,3,2,1
5,4,3,2,1
5,4,3,2,1
B2.
5 x1
5x 1
5x 1
5x 1
C1.
5,4,3,2,1
5,4,3,2,1
5,4,3,2,1
5,4,3,2,1
C2.
5 x 100 ft
5 x 100 ft
5 x 100 ft
5 x 100 ft
3 | Day 2 – Anaerobic Capacity
Complex a lifting exercise with two metcon movements.
Rest minimally after the lifting exercise.
Use the same weight on the lifting exercises (A1, B1) from set to set with descending reps.
Exercise
Style
Rest
A1. Trap-Bar Deadlift
Normal
Minimal
A2. Kettlebell Swing
Rhythmic
Minimal
A3. Sled Push
Sprint
4-5 min
B1. Bench Press
Normal
Minimal
B2. Dumbbell Thruster
Rhythmic
Minimal
B3. Arms/Legs Bike
Sprint
4-5 min
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
10,8,6,4
10,8,6,4
10,8,6,4
10,8,6,4
A2.
4 x 30 sec
4 x 30 sec
4 x 45 sec
4 x 45 sec
A3.
4 x 100 ft
4 x 100 ft
4 x 150 ft
4 x 150 ft
B1.
10,8,6,4
10,8,6,4
10,8,6,4
10,8,6,4
B2.
4 x 30 sec
4 x 30 sec
4 x 45 sec
4 x 45 sec
B3.
4 x 30 sec
4 x 30 sec
4 x 45 sec
4 x 45 sec
3 | Day 3 – Power
Try to dominate each rep with the intent to accelerate despite the heavy weight.
Exercise
Style
Rest
A. Sled Sprint (20% body weight)
Sprint
2-3 min
B. 20-lb Vest Sprint
Sprint
2-3 min
C. Sprint
Sprint
2-3 min
D. Tire Strike with Sledgehammer
Explosive
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A.
3 x 65 ft
4 x 65 ft
4 x 65 ft
4 x 65 ft
B.
3 x 130 ft
4 x 130 ft
4 x 130 ft
4 x 130 ft
C.
3 x 130 ft
4 x 130 ft
4 x 130 ft
4 x 130 ft
D.
3 x 10
4 x 10
4 x 10
4 x 10
80%, 90%, 100%
80%, 90%, 90%, 100%
80%, 90%, 100%, 100%
3 | Day 4 – Endurance Strength
Get ready for a brutal energy system session.
Do A1-6 as a circuit with minimal rest between exercises.
Feel the load, but don’t let strength be the limiting factor.
Wear a 20-lb weight vest throughout the workout.
Pace yourself between exercises as there are no planned rest periods.
Take short breaks during a set if the reps are too hard and lose quality.
Exercise
Style
Rest
A1. Bear Crawl
Walking
Minimal
A2. Sled Sprint, Pull with Rope on Shoulder
Sprint
Minimal
A3. Sled Rope Pull
Rhythmic
Minimal
A4. Crawl
Walking
Minimal
A5. 100-lb Cyclone Bag Bear-Hug Backward Carry
Walking
Minimal
A6. Tire Strike with Sledgehammer
Explosive
Minimal
Set/Rep Progression
Week 1
Week 2
Week 3
Week 4
A1.
6 x 33 ft
7 x 33 ft
8 x 33 ft
5 x 65 ft
A2.
6 x 33 ft
7 x 33 ft
8 x 33 ft
5 x 50 ft
A3.
6x 1
7 x1
8 x1
5 x2
A4.
6 x 33 ft
7 x 33 ft
8 x 33 ft
5 x 65 ft
A5.
6 x 65 ft
7 x 65 ft
8 x 65 ft
5 x 100 ft
A6.
6 x 10
7 x 10
8 x 10
5 x 15
If you need any help, I’m here for you
Hey @Christian_Thibaudeau I’m looking for recommendations on what to do for the sled pulls. I do not own a sled, and these are in a lot of your workouts.
Well, the best thing is to buy a sled There are lots of cheap versions like this one:
roguefitness.comSpud Inc Mini Me Sled
This tiny sled is a great way to do sled work indoor on gym floors, Astro turf, or on grass outside. Small enough to roll up and fit in most any gym bags, this sled is even more portable than its big brother the magic carpet sled.
You can also use an old tire, put a wooden plank in it so that you can put additional weight in
Hey Coach Thibs, Any thoughts on adding any weak area training into this. Could and individual add some arm work in here etc… ? Thoughts?
Hey @Christian_Thibaudeau, quick question, what are the Sled Rope Pulls? And how is the set/rep scheme executed for them?
Thanks!
tgatl:
Hey Coach Thibs, Any thoughts on adding any weak area training into this. Could and individual add
Well, it can be done BUT I strongly suggest that you start out by doing the program as is for at least 3 weeks to assess how your body is recovering.
If you add more volume of work to a plan you are barely recovering from, it will backfire and not only will you not improve your weak area(s) but you will actually regress overall.
And if you decide to add some extra work, I suggest only doing so for ONE muscle group per block of training as most of us try to accomplish too much at the same time and end up shooting ouselves in the foot.
GBrooks0715:
Hey @Christian_Thibaudeau, quick question, what are the Sled Rope Pulls? And how is the set/rep scheme executed for them?
You attach a battle rope to a sled and you pull it toward you kinda like a strongman truck pull.
@Christian_Thibaudeau, what is the “crawling”? Coming from the military, I picture the classic low crawl with my face on the ground… is that it??
$5 will buy you a cheap tarp that you can use as a sled. Load with weights, gravel, etc.
Terrence_SF:
what is the “crawling”? Coming from the military, I picture the classic low crawl with my face on the ground… is that it??
Bear Crawl, running on all four
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