The information included on this web site is a snapshot of the types of workouts I have done to train for the Combat Challenge.  My workouts change from year to year, but the philosophy behind them is constant.  I believe that there is no one best way to workout.  I do believe the following are important things to keep in mind when you plan your workouts:
  • Workouts in the gym need to be as sport specific as possible (e.g., bench presses don't work muscles needed for the combat challenge). 
  • Any workout you choose to do should be done with "no pain - no gain" in mind.  Make maximum use of your training time.

As you ask around, I believe that you will find many of the top performers train differently.  Build your workout program based on what you personally need to improve and enjoy doing.  Dale McRoberts (Firefit Canada) is a top competitor and has a degree in Kinesiology.  We have literally spent hundreds of hours talking about how to workout for this event and techniques to make us go faster.  We workout differently, but I have adapted much of his philosophies. 

Periodization is a training philosophy used by most Olympians and elete athletes.  It is a program that allows you to work on strength, power (i.e., speed), and endurance during separate times.  Read the book "Periodization Training for Sports" by Tudor Bompa to find out more about periodization.  Another interesting book is "In Pursuit of Excellence" by Terry Orlick.  It's a book on the mental aspects of competing (i.e., how to train your mind).  On race day it's ninety percent mental so don't ignore that facet of training.

Finally, I had a hard time converting my workout notes into a readable format.  If you have any questions, please don't hesitate to call or email me.



Canadian Firefighter Combat Challenge (Firefit, Ltd.)
US Firefighter Combat Challenge (On Target, Inc.)



Periodization Definition
Periodization Schedule
Strength Workouts
Endurance Workouts
Power Workouts
Interval Workouts
Nickosen Poem