Kevin Tjelle's firefighter combat challenge training program has given him 21 regional wins and 4 times top 3 in the world FFCC

Kevin Tjelle's "Body For Life" diet philosophy

When you get in season it is time to do some conversion in your workout plans. The main goal is to spend most of your time training on the skills and less on general conditioning and weight lifting. Your pre-season schedule should have prepared you for the competitive period ahead. You should be in shape and strong enough to perform you sport.

Now set up a maintenance program to sustain these levels, along with the skills training, to carry you through the season.

Convert your rep\set tempo to strength-endurance on event specific lifts. Set up you cardio on event specific movements\time intervals.

Following are the lifts for in season.
-power cleans, hang cleans, P.pulls, high pulls
-back squat
-stiff arm front pull downs
-upright rows
-one-arm bent rows @45
-one arm DB snatch
-military press, push press, push jerk
-close grip bench
-one arm low cable pulls
-calves
Do something from the power clean group at least once\wk. Lift x2 \wk and pick 2 to 4 from this list to hit upper and lower body.

Following are core lifts;
-good morning
-Romanian deadlift
-glut-ham developer
-reverse hypers and hyperextensions
Do one of these at every workout. Also include 100-200 abs each workout.

Following are cardio workouts that were used in the preseason that can be used for maintenance in the season. Work them in with the skills training and be careful not to do too much. 1-2 hard sessions\wk is sufficient for maintaining the levels you’ve achieved.
-4x400 meter sprints on a 3:1 RI
-8-12 200-meter sprints on a 3:1 RI
-15 110-meter sprints on a 3:1 RI
-300 meter shuttle runs at 30\25 meter turns on a 3:1 RI
-bike sprint intervals at various times on a 3:1 RI
Do one or two of these \wk depending on the volume of skills work you are doing.

Following is a week that is 2weeks out of a regional and 6 weeks out from finals.
Monday cardio- Rope pull—6 sets of 2
-stair climb with wt vest only. 4 ups of 30 double stairs full speed. The run is 2:00; the rest was respiratory recovery, 4 sets.
-150 touches of plyometric jumps up stairs
-2x300yd shuttle at 30 yd turns 3:1 rest
Tuesday - lift -squat, 3x50 at 125lbs
-stiff-arm pull downs 3x30 @80lbs
-RDL 4x8 @155
-calves 3x30
-abs 150
-reverse hypers4x15
Wednesday - Rest
Thursday -Tower climb, full gear, ½ pack x 9 reps. recovery
-speed training down 3x8
-4x 400 yds
Friday -Lift -Hang clean 3x8
-upright rows 3x20
-CG bench 3x15
-good morning 4x8
Saturday -rest
Sunday -full course x 1
Front half x2
-hose\dummy x 3