Welcome to BIG FIRE BIG WATER High Intensity Volume Training.

This program is not designed with the beginner in mind. It is for the seasoned firefighter who takes his/her fitness very seriously and wants to get to a new level. This program is intense and should only be maintained for 6 weeks. Proper completion of this program requires access to a gym with free weights and a rower/bike. Basic knowledge of how to perform a correct back squat, deadlift and benchpress is a must. The ability to carry out most Olympic movements with little to no coaching is also helpful. Please complete the weeks in the correct order, as the program is designed with a slow start, only using one or two movements per workout. This gradually increases throughout the program allowing your body the proper time to acclimate to the sheer volume of work it is performing. By the end, the workouts will be complex and extremely demanding.