Plans and Sessions

Fire Rescue Brown Bear

Fire Rescue Brown Bear

Brown 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) Grizzly

3) Brown Bear

4) Black Bear

5) Polar Bear

Brown Bear assembles our most recent iteration of Fluid Periodization, and is a slight emphasis on work capacity. Strength, TAC SEPA and Infrastructure Integrity are also trained in this cycle..

Some Specifics:


With Brown Bear we utilize our Density strength programming methodology built around the bench press, hang squat clean and weighted pull up. Two days/week, you’ll complete 90 second density intervals of 4 reps of these exercises at increasing percentages of your 1RM.

Work Capacity

Brown Bear trains work capacity 3x/week alternating between 20-minute AMRAP efforts of loaded step ups and 25m shuttles, hard 5-minute repeats of sledge hits on a tire and burpees, and paced 4-5 minute interval repeats of dumbbell/kettlebell 1-Arm Clean + Push Presses or snatches.


Agility drills with level changes and shuttles/Sprints.

Infrastructure Integrity

Just one time a week this cycle.

Here is the Weekly Schedule:

Monday: Density Strength, Work Capacity (step up/shuttle AMRAP)

Tuesday: TAC SEPA, Work Capacity (Sledge Hit/Burpee Intervals)

Wednesday: Density Strength, I. Integrity

Thursday: TAC SEPA, Work Capacity (1-Arm Clean + Push Press/Snatch Intervals)

Required Equipment

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

Sandbags (40/60/80 Pound)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

Old Backpack

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 Brown Bear