Plans and Sessions

Fire Rescue Panda Bear


Panda is our most recent programming theory for Fire/Rescue Athletes.

The theory in general is built around training 5 mission-direct fitness qualities:

1) Relative Strength – strength per bodyweight

2) Work Capacity – horse power for short, intense, dangerous events

3) Infrastructure Integrity – mission-direct midsection training which transfers to the job

4) TAC SEPA – Tactical Speed, Explosive Power and Agility

5) Stamina – Staying power, both mental an physical, for long firefighting or rescue evolutions or multiple missions over a long duty day

Panda is a 6 week, 4 session/week (24 Total Training Sessions) + and Unload Week (Week 7) plan without any fitness attribute emphasis. Infrastructure Integrity, TAC SEPA Stamina, Strength and Work Capacity are training in equal proportions across the training plan.

Here is a typical weekly training schedule:

Day 1: TAC SEPA, Strength

Day 2: Work Capacity, Infrastructure Integrity

Day 3: TAC SEPA, Strength

Day 4: Work Capacity, Infrastructure Integrity

Notes –

Strength in Panda centers on three exercises (front squat, walking lunge, push press) and utilizes our Big 24 model of progression.

Infrastructure Integrity implements “hybrid” circuits which combine lower back, total, rotation and anti-rotation exercises.

Work Capacity- 3 modes … Sandbag getups, 150m Shuttle Sprints (6x 25m lengths) and the Sandbag Clean and Step Over exercise from our Fire/Rescue Fitness Assessment.

TAC SEPA – Box Jump Complex, Stacked Box Agility Drill and Sprinter Lunge Walk/Sprint combos.

Required Equipment:

Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells

Sandbags (40/60/80 Pound)

Flat Bench

Bench/Box for Step Ups

Parking Lot/Open Garage Bay for Sprints

Turnout Gear

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.

Ideally, you’ll complete 4 of these sessions per week. Obviously this is dependent on your unit’s duty schedule.

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Fire Rescue Panda Bear