Note: The following is a response to the blog Never Be Out of Shape. Patrick H. is a firefigher who takes his job and his role as a father seriously. And instead of just flapping his jaws about it, he actually did something. He made goals and more importantly, he made a plan of action and acted on it. - Jim Wendler
Attached is my plan of attack. I’m a full time firefighter, a Dad and I dabble in strongman. With my work schedule, 24 on 48 off, it can be difficult to find a solid schedule that works. After years of bouncing around trying to find a good fit, I finally sat down and laid out my goals.
- Always be in solid shape to perform my assigned tasks as a firefighter, never be a burden.
- Be a strong example to my children, because soft and weak is no way to lead a family.
- Do the most necessary movements I can with no fluff.
- My plan is to operate on a 9 day week. Three days lifting/conditioning at home and three days of WALRUS on shift.
- I chose lifts that would have the most benefits to my job.
Built for Work
Day 1
Main Lift: Log (strict) - 5/3/1
Assistance:
- Kroc rows
- Front raise - 50-100
- Stones/Sandbag
- Sled push/drag
Day 2
Main Lift: Squat - 5/3/1
Assistance:
- Dips 5x15
- Fat bar curl - 50-100
- Farmers - 5/3/1
- Sledge & Tire
Day 3
Main Lift: Deadlift - 5/3/1
Assistance:
- Axle strict - 5x10
- Row - 5x10
- Triceps Ext - 50-100
- Run a mile
WALRUS/Bodybuilding (done on shift)
Workout 1
- KB Swing
- Push-ups
- Chin-ups/Pull-ups
Workout 2
- Lunge
- KB Snatch
- Push up
Workout 3
- Squat
- KB Swing
- Chin-ups/Pull-ups
Workout 4
- KB Squat
- KB Snatch
- Push-ups
Workout 5
- Lunge
- Push-ups
- KB swing
