What 2 day power lifting routine can I use for this?

[drvinnybombat]

So I'm doing the Madcow 5x5 without modification and will continue until I plateau. Probably in about 2 months. I'm also running 1-2 miles on 2 off days and approaching my goal of a 12 min 2 miles. After that, I'm going to change it up to another strength program.

The thing is, at this point, I'm going to want to start training for a firefighters exam which means I think I'm gonna have 2 days stair climbing, farmers walk, drags, etc. It's very leg centric BTW.

I'm tempted to just go back to CrossFit, but what do you think of this?

Workout A / Firefighter Workout / Off / Workout B / Firefighter Workout / Off / Off

So anyone know a lifting routine where I can make some kind of gains in this? Or better yet, is there a routine you know of for this? I'm always reluctant to make up a routine rather than follow a tested one.

[kingk0ng]

I would basically do this:

Workout A- Squat, Bench, BB Row, Chins, Abs

Workout B- Deadlift, Press, Pullup, Squat, Abs

[youngandfree]

How far out is the firefighter exam? Definitely work in those exercises b/c you definitely need the muscle endurance. 5x5 is great for strength but not for building endurance. You might be able to incorporate both but recovery will probably suck. Maybe make it 3 sets of 5 instead.

[drvinnybombat]

I've got 4 months. I expect that I'm gonna have run the course of my current program in 2 months or less. This should bring up strength, and VO2 Max. I'm going to then use the next 1-2 months for endurance. But Its a very specific kind of endurance that 90% depends on quads.

I know that the problem most have with their test is being out of breath and killing their quads. I will need to switch gears toward endurance. Stairs specifically.

[youngandfree]

Get a weight vest and wear it all the time. Definitely hit up the stairs. If you know someone in the fire dept get them to help you practice the stations and tailor your endurance training to mimic them.

I think your time table is fine. Good luck!