NTOA PFQ Training Plan - 4 weeks - 3-day on, 1-day off schedule

Sep 27, 2026

Uploaded by dbqoiu

NTOA PFQ Training Plan outlines a 4-week baseline program for operators/athletes to improve mental and physical readiness for PFQ performance while reducing injury risk. The plan emphasizes “full gear” load consistency, a preferred 3-day on/1-day off rhythm, and daily logging to track progress over time. Each training day includes strongly recommended warm-up and cool-down routines plus a dedicated rest/recovery day supported by YFFR tactical breathing and mobility techniques. Weekly workouts specify runs, burpees, squats, lunges, push-ups, and pull-up variations with EMOM and TABATA structure.

LanguageEnglish

CategoryExam

FormatPDF

Pages5

Reading Time13 min

AccessFree to download

WEEK 1

Monday - Day 1 baseline PFQ

Tuesday - 400 meter run + burpees

Wednesday - Air squats and pull-ups AMRAP

Thursday - Rest day

Friday - 5k run

Saturday - EMOM

Sunday - 5 rounds

WEEK 2

Monday - Rest day

Tuesday - 800 meter run + TABATA

Wednesday - 30-minute run + full-gear strength

Thursday - Full-gear workout

Friday - Rest day

Saturday - Air squats and pull-ups AMRAP

Sunday - Full-gear 400 meter run + burpees

WEEK 3

Monday - 5K walk

Tuesday - Rest day

Wednesday - PFQ retest and compare

Thursday - Full-gear 400-meter rounds

Friday - 100 burpees / 150 air squats / 40 pull-ups

Saturday - Rest day

Sunday - 800 meter run + burpees

WEEK 4

Monday - Multi-TABATA

Tuesday - Pull-up EMOM + run progression

Wednesday - Rest day

Thursday - Walking lunges and runs ladder

Friday - Rest day

Saturday - PFQ retest and compare

NTOA PFQ Training Plan (4 weeks) (Using only equipment from PFQ) Full PFQ Details: [https://www.ntoa.org/pfq/](https://www.ntoa.org/pfq/) This training plan is designed to give interested operators/athletes a quick baseline training plan to better prepare themselves mentally and physically for their best effort/score on the PFQ. More time to prepare is always better, however, a minimum of 4 weeks is HIGHLY recommended to maximize performance and minimize injury. A “3-day on, 1-day off” schedule is preferred to provide adequate rest and recovery time between intense training days. Recording a daily log as you progress through the program is recommended as a future reference to measure improvement. Note: “Full gear” represents the same loads and gear required in the PFQ. To maximize the benefits from this program, a warm up and cool down are HIGHLY recommended for each training day, as well as, a full rest/recovery day. Yoga For First Responders (YFFR) has provided professional instructional videos to accompany this program that introduces operators/athletes to tactical breathing and other rest and recovery techniques designed to improve overall performance, improve flexibility, reduce injury, reduce stress, and make the most of the suggested full rest/recovery days. YFFR Video links: Warm Up Cool Down Recovery Day WEEK 1 Monday Day 1 is designed to establish your baseline score. The full PFQ should be performed on this day, regardless of score (In other words, if your time/reps. would qualify for 0 points, it’s okay, continue to get a final time/reps. ) . Once this first PFQ is completed, it will provide you with a baseline to measure yourself against yourself as you improve your fitness during these 4 weeks. A stronger, more fit YOU starts TODAY! Tuesday 4 Rounds for time: 400 meter run 10 Burpees Wednesday As Many Reps As Possible (AMRAP) for 4 minutes: Air Squats Rest 3 minutes: AMRAP for 2 minutes: Pull-ups (any style) Rest 3 minutes: As Many Reps As Possible (AMRAP) for 3 minutes: Air Squats Rest 3 minutes: AMRAP for 1 minutes: Pull-ups (any style) Thursday Rest day…refer to YFFR “Recovery Day” video Friday For time: 5k run Saturday Every Minute On the Minute (EMOM) for 15 minutes: 10 walking lunges (5 each leg) w/full gear Rest 3 minutes 400 meter run for time w/full gear Sunday 5 Rounds for time: 8 Burpees 14 Air Squats 3 Strict Pull-ups WEEK 2 Monday Rest day…refer to YFFR “Recovery Day” video Tuesday For time: 800 meter run Rest 3 minutes 3 TABATA set/movements (4 rounds of 20 seconds/work and 10 seconds/rest per TABATA set/movement) w/1 minute of rest in between sets/movement Set/Movement 1 is Burpee; Set/Movement 2 is Air squat; Set/Movement 3 is Pull up Rest 3 minutes 800 meter run Wednesday For distance: 30-minute run Thursday 8 rounds for time w/full gear: 9 Jumping squats 7 Hand release pushups 5 Jumping pull-ups Friday Rest day…refer to YFFR “Recovery Day” video Saturday As Many Reps As Possible (AMRAP) for 4 minutes: Air Squats Rest 3 minutes: AMRAP for 2 minutes: Pull-ups (any style) Rest 3 minutes: As Many Reps As Possible (AMRAP) for 3 minutes: Air Squats Rest 3 minutes: AMRAP for 1 minutes: Pull-ups (any style) Sunday 5 rounds for time w/full gear: 400 meter run 20 burpees WEEK 3 Monday For time: 5K walk w/full gear Tuesday Rest day…refer to YFFR “Recovery Day” video Wednesday The PFQ should be performed on this day and the results compared to your initial performance. Take note of both areas you have improved and areas you need to improve even further to obtain your highest score for the actual test day. Thursday 10 rounds for time w/full gear: 400-meter run (rest 60 seconds after each run) Friday For time: 100 burpees 150 air squats 40 pull ups Saturday Rest day…refer to YFFR “Recovery Day” video Sunday For time: 800 meter run 100 burpees 800 meter run WEEK

FAQs

Why does the plan recommend at least 4 weeks, and what schedule does it prefer?

The plan recommends a minimum of 4 weeks to maximize performance and minimize injury risk. It prefers a “3-day on, 1-day off” schedule to allow adequate rest and recovery between intense training days.

What does “full gear” mean in this program?

“Full gear” represents the same loads and gear required in the PFQ, and those loads are used consistently in the workouts that specify full gear.

How should YFFR videos be used during the training weeks?

Warm up and cool down videos are strongly recommended for each training day, and a full rest/recovery day is supported by YFFR’s professional instructional videos for tactical breathing and recovery techniques.

Sep 27, 2026

Uploaded by dbqoiu