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.



The Tactical Human Institute ("THI") is an Online Coaching & Remote Fitness Training company based in Middle Tennessee.

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