Eight Weeks, Six Firefighters, and a Wrist That Does Not Like Extension
A suburban fire department contracts you for an 8-week pre-season block for six firefighters, three sessions per week, 45 minutes per session. Equipment is limited: four 16 kg bells, two 24 kg bells, one 32 kg bell, a pull-up bar, and open floor. The academy test is a 3-minute stair climb wearing a 20 kg vest followed, after 2 minutes rest, by 25 two-hand swings with a 24 kg bell. One firefighter sprained his right wrist 3 weeks ago; he is cleared for full duty but reports pain when the wrist is forced into extension under load. Two members have never touched a kettlebell. The crew works 24-hour shifts with variable sleep and call volume. They want 'more conditioning' and ask whether they can do swings every day.
1. Outline the 8-week weekly template and a sample 45-minute session, explaining how it addresses the academy test.
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Weekly template:
- Day 1: strength - deadlift, front-rack squat or goblet squat, floor press, suitcase carry.
- Day 2: test-specific - stair-climb intervals in vest, swing EMOM, shuttle or sled if available.
- Day 3: mixed - clean to front rack, split squat, row, loaded carry.
Sample 45 min: warm-up 8 min (hinge, squat, carry); deadlift 4×5 at RPE 7; goblet squat 3×8; swing 10×10 with 30 seconds rest; carry 3×40 m; cool-down.
Reasoning: the academy test rewards leg endurance under vest load and repeatable hip extension. Strength days build the base; the interval day rehearses the test. Three days allows recovery around shift work.
2. How do you progress load and volume across 8 weeks while accounting for shift work and the wrist?
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Use a 3-week wave: weeks 1–3 volume 3×8; weeks 4–5 intensity 4×5; week 6 deload 2×5; weeks 7–8 test-specific 5×5 and swing intervals. Autoregulate with RPE and sleep: on a 24-hour shift with under 5 hours sleep, cut sets by 30–40% and keep technique.
Wrist: keep neutral; use a kickstand deadlift or single-arm deadlift on the unaffected side; avoid front-rack positions that force extension; substitute suitcase carry for rack carry. Recheck pain during and 24 hours after. Do not train through sharp wrist pain.
3. Two members have never used kettlebells. What are your entry criteria before they join the main swing sets?
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Entry criteria before main swing sets: pain-free hip hinge to mid-shin, 10 good deadlifts at 16 kg, 10 two-hand swings at 16 kg with a stable spine, and understanding of stop rules. Spend 10 minutes of each of the first two sessions on hinge and swing technique. Pair them with an experienced partner. They can do carries and deadlifts from day 1. Do not let them 'learn on the job' in the test-specific conditioning.