Plans and Sessions

Fire Rescue Polar Bear

Fire Rescue Polar Bear Overview

Polar Bear is the 5th and last plan in our “Big Bear” series of tactical Fire/Rescue Training Plans. Polar Bear is a 4 day/week, 6-Week cycle, for 24x Sessions Total.

Here is the order we recommend you complete our Fire Rescue “Big Bear” series of plans:

1) Panda

2) Grizzley

3) Brown Bear

4) Black Bear

5) Polar Bear

Polar Bear our most recent iteration of Fluid Periodization, and is a “balanced” cycle – training Strength, Work Capacity, TAC SEPA and Infrastructure Integrity in equal proportions across the cycle.

Some Specifics:


With Polar Bear we unload the athlete and use bodyweight strength. For the upper body and core, we use assessments and follow on progressions for hand release push ups, strict pull ups and pull up bar heel taps. We use our Leg Crank progression for lower body strength

Work Capacity

Running and shuttle focused this cycle. Monday’s work capacity effort will be focused on a 1.5 mile running assessment and follow-on 800m repeats. Wednesday’s effort is built around 300m shuttles – you do these the first 3 weeks unloaded and the last 3 weeks in wearing your SCBA, 25# weight Vest or 25# back pack.

TAC SEPA/ Infrastructure Integrity

Each is trained twice a week.

Here is the Weekly Schedule:

Monday: 1.5 Mile Run Assessment or 800m Repeats, TAC SEPA

Tuesday: Bodyweight Strength, Infrastructure Integrity

Wednesday: 300m Shuttle Repeats, TAC SEPA

Thursday: Bodyweight Strength, Infrastructure Integrity

Required Equipment

Barbell and Plates, Dumbbell/Kettlebells

Pull Up Bar

Sandbags (40/60/80 Pound)

Parking Lot/Open Garage Bay for Shuttle Sprints

Track, or known distance for 1.5 mile run and 800m repeats

SCBA Pack, 25# Back Pack or 25# Weight Vest

Foam Roller

*** Note: Many of the weight training exercises in the plan can be completed with either a barbell and plates, or dumbbells/kettlebells. For example, if the session calls for power cleans, and your station doesn’t have a barbell/plates, you can substitute dumbbells and complete hang power cleans instead.

When & Where to Train

We recommend Fire/Rescue Athletes train at their fire or duty stations. For a 24 hours shift, we specifically recommend you train early in the morning the day your shift begins, and again early in the morning the day your shift ends. Why? So others can see you training, and see that it can be done. As well, training during these times will help limit your work-specific training to the work place, and help address the burden of constant fitness over the course of your career.

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Fire Rescue Polar Bear