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Table 1 The first twenty (TF20) study periodization cycle

From: Examining a novel firefighter exercise training program on simulated fire ground test performance, cardiorespiratory endurance, and strength: a pilot investigation

Week Mesocycle Exercise description Time/duration (days/week, d/wk)
1 1 Resistance Training 2 d/wk
2 Moderate-Intensity Cardiovascular Training 2 d/wk. in 20 min. bouts
3 2 Resistance Training 2 d/wk
4 Moderate-Intensity Cardiovascular Training 2 d/wk. in 30 min. bouts
5 Walk with SCBA 1 d/wk. for 20 min.
6 3 Resistance Training 2 d/wk
7 Moderate Cardio 2 d/wk. in 45 min. bouts
8 Vigorous Cardio (stair climb w/SCBA) 1 d/wk. for 14 min
9 4 Resistance Training 2–3 d/wk
Moderate Intensity Cardio 1 d/wk. in 60 min bouts
Vigorous Cardio (walk w/SCBA) 1 d/wk. in 20–30 min bouts
10 Active Recovery