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Never Be Out of Shape - Firefigher/Reader Edition

Never Be Out of Shape - Firefigher/Reader Edition

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. 
Overhead Press -  for pulling ceiling
Rows, Deadlifts, Stones - for all types of carrying
Dips, Farmers, Sledge Swing  - for tool carry and use.
Squats, Running and Sled work - for overall conditioning. 
I’ve named it Built For Work, because the fire service is really lacking in dudes that give a shit about how they perform in the fire-ground.

Built for Work


Day 1


Main Lift: Log (strict) - 5/3/1



  • Kroc rows
  • Front raise - 50-100
  • Stones/Sandbag
  • Sled push/drag


Day 2


Main Lift: Squat - 5/3/1




  • Dips 5x15
  • Fat bar curl - 50-100
  • Farmers - 5/3/1
  • Sledge & Tire


Day 3 


Main Lift: Deadlift - 5/3/1




  • 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

Workout 4

  • KB Squat
  • KB Snatch
  • Push-ups

Workout 5

  • Lunge
  • Push-ups
  • KB swing

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