I discovered 5/3/1 on accident in the spring of 2010. I was searching the interwebs for training advice to improve my limited physical ability on the football field. I found a PDF of what I eventually learned was the 1st edition of 5/3/1. I downloaded and printed that document (sorry Jim) and that was my Bible of Training. Since that time I have used and adapted many of the templates to fit whatever goal I am chasing at the time. I started with playing high school football as the starting fullback and middle linebacker (small school). From there I joined the Marine Corps and progressed into combat operations. After 8 years of that excitement, I left and joined the fire department. After earning my Paramedic license, I became the medic for my municipality’s SWAT team. Now, in addition to all of that, I am trying to accomplish what few (if any) firefighters have ever done. I will be attending the Alabama Smoke Diver course in January. One week later I will be attending the Georgia Smoke Diver course. Both of these courses are hard enough and fairly exclusive on their own but the difficult part is the short recovery window in between. My point in this brief autobiography is that 5/3/1 has been the foundation for all of the physical aspects of my training and work. I was able to tailor the program around each of these goals and the following is my weekly preparation for Smoke Diver.

Day 1
- Gear PT (this is pushups, mountain climbers, pullups, jumping jacks, arm circles, and burpees done in full turnout gear)
- Running intervals (200-400m sprints)

Day 2
- Consumption course

Day 3
- Gear PT
- Squat - 5’s Pro
- Bench - 5’s Pro

Day 4
- Consumption course

Day 5
- Gear PT
- Running distance (1-5mi)

Day 6
- Deadlift - 5’s Pro
- Press - 5’s Pro

Day 7
- Active recovery

I can go into further detail on what some of this is if anyone cares to know. And yes, I did eventually buy the books.