MISSION PLAN · FIREFIGHTER

Firefighter Combat Challenge Prep

12 WEEKS · PEAK

WEEK 1 OF 120% COMPLETE

123456789101112

COACH'S BRIEF · WEEK 1 · Day 1

Stair/Tower Intervals + Legs

70 min•Required

WARM-UP

RAMP 10-12 min: easy cardio, ankle/hip/T-spine mobility, glute activation, scap prep, then 2-3 build-up sets.

MAIN WORK

Front squat or step-up: 3 sets x 8 reps @ RPE 6-7. Loaded step-ups: 4 x 12/leg. Calves: 3 x 20.

CONDITIONING

Stair/tower repeats: 6 x 60-90 sec hard / 2:00 easy; add load only after pace is consistent.

COOL-DOWN

5-10 min: easy walk/bike, downshift breathing, hips/calves/T-spine/pec-lat mobility. Log RPE, pain flags, and readiness.

SCALING

Scale load to clean movement. Beginner: reduce rounds by 1 and use bodyweight/band options. Advanced: add 5-10 lb or one round only if form stays sharp.

RPE GUIDANCE

Most work RPE 6-8; no technical failure. Test weeks can touch RPE 8-9 on benchmarks only.

WHY IT MATTERS

Targets the opening stair/tower demand and leg burn that sets the tone for the whole race.

Strength

0 / 5 exercises logged

Week 1

Log all 5 exercises to complete week 1.

BACKED BY · OCCUPATIONAL SOURCES

·Evidence-Based Exercise for Structural Firefighters: A Brief Review
·Strength Matters for Firefighters
·Assessment Batteries for Fire Service Fitness Programs
·Post-Injury Training to Essential Job Demands for Firefighters
·Candidate Physical Ability Test, 2nd Edition
·CPAT Orientation Guide
·Recruit Academy Physical Fitness Requirements
·Fire Department Academy Prep Guide
·El Paso Fire Department Pre-Academy Fitness Training Plan
·Recruit Academy Physical Fitness Standards

Programming derived from these sources — not copied. Original BFTB content built around the source-derived occupational demands.