STS START-UP PLAN

This is an example of a typical Firefighter STS, Start-Up Plan. Mike's online STS programming comes complete with 2 phases, 8 levels, customized progression and exercise selection, full instruction and illustrations, online video library, as well as direct support from Captain Mike. [>> Get STS-For-Firefighter Program]

STS EXERCISE LIST

cardio warm up / cool down
5 minutes or more

Walk / Bike / Row

warm up mobility drills
low rep (5-10)

1. Pullover Stretch
2. Forward Bend
3. Gentle Twist
4. Triangle
5. Step Ups (low step)
6. Torso Roll

body weight group
high reps (15 plus)

1. Squat / Assisted Squat
2. Rear Lunge / Fwd Lunge
3. Jump Squat
4. Squat Thrust
5. Squat Thrust w/ Jump
6. Squat Thrust w/ Push Up
7. Mountain Climber
8. Lunge Walk
9. Push Up / Modified Push Up
10.Push Up Clap
11.Pull Up / Horizontal Pull
12.Plank / Bike Kick

added resistance group
high rep (15 plus)

1. DB BB Squat
2. BB Jump Squat
3. DB One Leg Fwd Dead Lift
4. DB Good Morning Exercise
5. DB Rear Lunge
6. DB 1-arm Seated Press
7. DB 1-arm Kneeling Press
8. DB Lunge Press
9. DB Push Up and Row
10.DB 1-arm Snatch
11.DB 1-arm Swing
12.DB 1-arm Push Press

cool down stretches
low rep w/ brief hold

1. Cat
2. Dog
3. Cobra
4. Child
5. Bridge
6. Piriformis

This is a sample, but rapid program progression. Proceed at your own pace. All reps listed are goals, only perform as many reps as you can with perfect form on every move. Always get your physician's approval before engaging in any new exercise program.

BACK TO: >> STS main page

BACK TO: >> firefighters STS

LEVEL ONE

DAY ONE: INITIAL WORKOUT
Monday Workout

Mobility Drill (all)

Assist Squat 15 reps
Squat Thrust 15 reps
Push Up 15 reps
Horizontal Pulls 15 reps
Seated Press 15 reps each arm / 20 lbs

Cool Down (all)

REP TOTAL: 75
TIME ELAPSED: 11 minutes

DAY TWO: INCREASE REPS BY 1
Tuesday Workout

Mobility Drill (all)

Assist Squat 16 reps
Squat Thrust 16 reps
Push Up 16 reps
Horizontal Pulls 16 reps
Seated Press 16 reps each arm / 20 lbs

Cool Down (all)

REP TOTAL: 80
TIME ELAPSED: 12 minutes

DAY THREE: INCREASE REPS BY 2
Wednesday Workout

Mobility Drill (all)

Assist Squat 18 reps
Squat Thrust 18 reps
Push Up 18 reps
Horizontal Pulls 18 reps
Seated Press 18 reps each arm / 20 lbs

Cool Down (all)

REP TOTAL: 90
TIME ELAPSED: 13 minutes

DAY FOUR: INCREASE REPS BY 2
Thursday Workout

Mobility Drill (all)

Assist Squat 20 reps
Squat Thrust 20 reps
Push Up 20 reps
Horizontal Pulls 20 reps
Seated Press 20 reps each arm / 20 lbs

Cool Down (all)

REP TOTAL: 100
TIME ELAPSED: 15 minutes

DAY FIVE: REDUCE TIME
Friday Workout

LEVEL TWO

DAY SIX: ADD AN EXERCISE
Monday Workout

Mobility Drill (all)

Assist Squat 20 reps
Squat Thrust 20 reps
Push Up 20 reps
Horizontal Pulls 20 reps
Seated Press 20 reps each arm / 20 lbs
Rear Lunge 20 reps each leg

Cool Down (all)

REP TOTAL: 120
TIME ELAPSED: 16 minutes

DAY SEVEN: INCREASE REPS BY 2
Tuesday Workout

Mobility Drill (all)

Assist Squat 22 reps
Squat Thrust 22 reps
Push Up 22 reps
Horizontal Pulls 22 reps
Seated Press 22 reps / 20 lbs
Rear Lunge 22 reps

Cool Down (all)

REP TOTAL: 132
TIME ELAPSED: 18 minutes

DAY EIGHT: INCREASE REPS BY 3
Wednesday Workout

Mobility Drill (all)

Assist Squat 25 reps
Squat Thrust 25 reps
Push Up 25 reps
Horizontal Pulls 25 reps
Seated Press 25 reps / 20 lbs
Rear Lunge 25 reps

Cool Down (all)

REP TOTAL: 150
TIME ELAPSED: 20 minutes

DAY NINE: REDUCE TIME
Thursday Workout

Mobility Drill (all)

Assist Squat 25 reps
Squat Thrust 25 reps
Push Up 25 reps
Horizontal Pulls 25 reps
Seated Press 25 reps / 20 lbs
Rear Lunge 25 reps

Cool Down (all)

REP TOTAL: 150
TIME ELAPSED: 19 minutes

DAY TEN: REDUCE TIME
Thursday Workout