Help with making a routine for a firefighter hopeful!!

[KillahBee]

Alright bros - need your help here. A good buddy of mine wants to try out to be a firefighter and needs to get in shape. The test is in October. He is pretty small, does not seem to be the most athletic kid in the world, and does not have much experience with lifting. He needs to bulk up a bit but also gain the cardiovascular endurance that firefighters need. I was thinking a 5x5 would be good for him, since he is pretty much a beginner, but I may want to go with something different. Any suggestions? I think simplicity is the key here. Thanks all.

 

[cmdubs]

If he's just starting out he probably needs to get accustomed to the weights before trying a 5X5 program. Just set him up with a simple program using the core lifts hitting the muscles 2x/week with low volume in each workout.

Day 1&4: Incline Bench 3 sets 10 reps
Dips 3 sets 10 reps
OHP 3 sets 10 reps
Skullcrusher or close-grips 3 sets 10 reps

Day 2&5 Squats 3 sets 10 reps
Leg Press 3 sets 10 reps
Pulldown or Chins 3 sets 10 reps
BB/DB Row 3 sets 10 reps
Calf Raises

Throw some ab work in there and maybe some curls on 2&5. Take day 3 and the weekends off from lifting.

 

[mordy]

For cardio have him strap 50 pounds onto his back and hike up a mountain every day.

That might be enough

Seriously the tests might vary from state/deparment but they are pretty rigorous.

 

[KillahBee]

For cardio have him strap 50 pounds onto his back and hike up a mountain every day.

That might be enough

Seriously the tests might vary from state/deparment but they are pretty rigorous.

Yeah, I hear ya. Between you and I, I can't see him passing the physical. But, I wanted to help him out - you never know.

 

[Bonkme2]

For cardio have him strap 50 pounds onto his back and hike up a mountain every day.

That might be enough

Seriously the tests might vary from state/deparment but they are pretty rigorous.

That's prolly not that bad of an idea.
In the Chicago area, that's the way the tests are.
Mimic the tests that he has to take. Did he get an info packet when he registered? They might outline the kind of physical tests he has to take.

If he has to drag a charged hose, buy a thick rope, and make him drag a few hundred pounds on an old snow sled down the street.
If there are any stairs, throw 45lbs in a back pack and put him on some stairs.
A mile run? Chase him down the street with a bat to get his ass running.

He should be able to get in good enough shape to do well on the physical endurance parts of the test if you train him SPECIFICALLY for them. If he has to do some power movements, like a bench press with a % of his bodyweight, that will take a lot more effort.