firefighter workout?

[eemooof]

k so i want to become a firefighter. i'm 18, 6'1, 170lbs... fairly skinny so i'm working on my diet which has been going good, i think, for the past couple of weeks, around 3000 calories (decent foods...no fast food) with around 200g of protein with shakes and such. so i am satisfied with my diet. the part i need help with is the workout. i need a more structured program. i usually just go in there and wing it. this is how i basically want it to be...monday - lower...tuesday - upper...wednesday - cardio...thursday - upper...friday - lower

(for the cardio i'm doing stadiums/tours so that's another lower body workout)

i could use help on choosing the different exercises and which would be best for an hour workout each day.

so if i could get suggestions that would be great

 

[P-funk]

total body workouts would work well. getting your cardion in order. squatting and getting used to having weight on your back will be imporant since you will have to be carrying equiptment. training energy systems is also important. Somewhere in the training section is a thread called "P-funk's training program". It might actually be pretty good for you since it trains energy systems, is a total body workout and hits a lot of squatting and lower body movements.

 

[CowPimp]

Beyond what P-funk said, I think including things that mimic what you might be doing for a conditioning test and in the field are a good idea. Carrying an extinguisher in one hand could be aided by doing one armed farmer's walks for example. Sled dragging might be a good idea to mimic carrying a bundled up hose over your shoulder. Things like that. You can get creative.