First Responder Training Plan

Published May 8th, 2023

Tactical Human's 12-week First Responder Training Plan is a comprehensive physical training plan for unfit to moderately fit EMTs/Paramedics to build a solid general physical fitness level. 

This training plan assumes the athlete is familiar with Fundamental Movement Patterns through Weight Training, Bodyweight Training, and Bipedal Locomotion. Expect to train 45-60 minutes daily, four days per week, with Day Five building up to 90 minutes for Endurance. Commit to the plan, and overcome each day's challenges. Do not skip days; pick up where you left off.

What types of sessions are included? 

• Strength
• Work Capacity
• Chassis Integrity
• Endurance

What equipment do I need?

• Standard Gym Equipment
  • Rack, Adjustable Bench, Barbell, Enough Weight for 1-rep Max
  • Range of Dumbbells or Kettlebells
  • Pull Up Bar
  • Space to Run

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

New to Bridge? Check out these resources for training with the app.