8-Week Firefighter Athlete — Foundation Programme

The intermediate programme in the Firefighter Athlete series. Eight weeks of progressive

hybrid training — heavier loads, longer 800m circuits, near-maximal lifting. Assumes you’ve

completed the 6-week Ignition programme or come with a strong base.

Inside:

4 phases — Base, Build, Performance, Sharpen

800m hybrid circuits from Week 3

Double Chester simulation at Week 4

Near-maximal strength sessions (5×3 and 3×3)

400m interval progressions (up to 14 reps)

Full performance retest at Week 8

A/B/C/D exercise blocks with coach’s notes throughout

Instant PDF download.

Who this is for:

Firefighters who’ve completed the 6-week Ignition programme

Serving firefighters with an existing strength and fitness base

Anyone ready to progress beyond foundation-level hybrid training

Important: This programme starts where the 6-week finishes. Use your 6-week retest

numbers as your starting weights here.