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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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