Many of us are tempted to go from workout to workout without clearly defined goals supported by a comprehensive plan. At Firefighter Peak Performance, we believe that firefighters benefit most from a more intentional approach to physical training. We encourage you to complete this workout as designed, and we look forward to hearing how you feel on Day 5!

This 4-Day Sandbag Training Cycle is designed to introduce you to the Firefighter Peak Performance Methodology around a single "Peak Performance" workout. Here is an overview:

Day 1: Moderate Intensity Training - This is an opportunity to go through the workout with lighter weight at a slower pace making sure that you are confident in the exercise technique. This is an important first step before adding more load or increasing tempo. This should feel challenging, but not difficult with an Intensity Rating between 6 and 8 and Heart Rate between 60 and 80% of HR Max.

Day 2: Mobility/Priming - Your goals on this day are to identify any tension or movement limitations that you may have while priming your body for your "Peak Performance Day". These movements should be dynamic with an Intensity Rating between 3 and 5 and Heart Rate between 30 and 60% of HR Max.

Day 3: High Intensity/Peak Performance Training - You have prepared for this day, and it is time to turn it loose and go all out. This should challenge your limits with an Intensity Rating between 8 and 10 and Heart Rate between 80 and 100% of HR Max. It is very important that you pay close attention to Movement Quality and Discomfort, never sacrificing exercise technique or powering through pain to achieve a specific workout goal.

Day 4: Flexibility/Recovery - You hit it hard yesterday, and it is important to release any tension that remains in your body. This should be a day that you look forward to with an Intensity rating between 1 and 3 and Heart Rate below 40% of HR Max.

If you are interested in following an extended program based on this workout, please consider the following:

• Add add another "Mobility/Priming" day before beginning again with "Day 1: Moderate Intensity Training". The goal is to feel recovered before beginning the next Training Cycle.
• For firefighters in Operations, be mindful of your training schedule as it relates to your shift schedule. The goal is to be "Response Ready" each shift.
• Strive to improve Intentional Training and Scoring Metrics each time you cycle through this workout.