[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403425-105":59,"doc-detail-403425-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","ntoa-pfq-training-plan-4-weeks-3-day-on-1-day-off-schedule","NTOA PFQ Training Plan - 4 weeks - 3-day on, 1-day off schedule","","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.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":20,"@type":76,"position":81},"https://docshare.wps.com/document/exam/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/ntoa-pfq-training-plan-4-weeks-3-day-on-1-day-off-schedule/403425/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/ntoa-pfq-training-plan-4-weeks-3-day-on-1-day-off-schedule/403425.png","ImageObject",300,407,{"name":92,"@type":93},"dbqoiu","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-30","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":52},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"Why does the plan recommend at least 4 weeks, and what schedule does it prefer?","Question",{"text":112,"@type":113},"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.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What does “full gear” mean in this program?",{"text":117,"@type":113},"“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.",{"name":119,"@type":110,"acceptedAnswer":120},"How should YFFR videos be used during the training weeks?",{"text":121,"@type":113},"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.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},403425,1790811767,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":19,"category_name":20,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":52,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":24,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":144,"preview_page_count":4},3985747862462,"https://ap-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","NTOA PFQ Training Plan (4 weeks)  \n(Using only equipment from PFQ)  \nFull PFQ Details: [https://www.ntoa.org/pfq/](https://www.ntoa.org/pfq/)  \nThis 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.  \nNote: “Full gear” represents the same loads and gear required in the PFQ.  \nTo 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.  \nYFFR Video links: Warm Up  \nCool Down  \nRecovery Day  \nWEEK 1  \nMonday  \nDay 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!  \nTuesday  \n4 Rounds for time: 400 meter run  \n10 Burpees  \nWednesday  \nAs Many Reps As Possible (AMRAP) for 4 minutes: Air Squats Rest 3 minutes:  \nAMRAP for 2 minutes: Pull-ups (any style) Rest 3 minutes:  \nAs Many Reps As Possible (AMRAP) for 3 minutes: Air Squats Rest 3 minutes:  \nAMRAP for 1 minutes: Pull-ups (any style)  \nThursday  \nRest day…refer to YFFR “Recovery Day” video  \nFriday  \nFor time: 5k run  \nSaturday  \nEvery Minute On the Minute (EMOM) for 15 minutes: 10 walking lunges (5 each leg) w/full gear Rest 3 minutes  \n400 meter run for time w/full gear  \nSunday  \n5 Rounds for time: 8 Burpees  \n14 Air Squats  \n3 Strict Pull-ups  \nWEEK 2  \nMonday  \nRest day…refer to YFFR “Recovery Day” video  \nTuesday  \nFor time: 800 meter run  \nRest 3 minutes  \n3 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  \nSet/Movement 1 is Burpee; Set/Movement 2 is Air squat; Set/Movement 3 is Pull up Rest 3 minutes  \n800 meter run  \nWednesday  \nFor distance: 30-minute run  \nThursday  \n8 rounds for time w/full gear: 9 Jumping squats  \n7 Hand release pushups  \n5 Jumping pull-ups  \nFriday  \nRest day…refer to YFFR “Recovery Day” video  \nSaturday  \nAs Many Reps As Possible (AMRAP) for 4 minutes: Air Squats Rest 3 minutes:  \nAMRAP for 2 minutes: Pull-ups (any style) Rest 3 minutes:  \nAs Many Reps As Possible (AMRAP) for 3 minutes: Air Squats Rest 3 minutes:  \nAMRAP for 1 minutes: Pull-ups (any style)  \nSunday  \n5 rounds for time w/full gear: 400 meter run  \n20 burpees  \nWEEK 3  \nMonday  \nFor time: 5K walk w/full gear  \nTuesday  \nRest day…refer to YFFR “Recovery Day” video  \nWednesday  \nThe 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.  \nThursday  \n10 rounds for time w/full gear: 400-meter run (rest 60 seconds after each run)  \nFriday  \nFor time: 100 burpees  \n150 air squats  \n40 pull ups  \nSaturday  \nRest day…refer to YFFR “Recovery Day” video  \nSunday  \nFor time: 800 meter run  \n100 burpees  \n800 meter run  \nWEEK ","cbCaisQhi2GMXOZx","https://ap.wps.com/l/cbCaisQhi2GMXOZx","pdf",156725,"English","# WEEK 1\n## Monday - Day 1 baseline PFQ\n## Tuesday - 400 meter run + burpees\n## Wednesday - Air squats and pull-ups AMRAP\n## Thursday - Rest day\n## Friday - 5k run\n## Saturday - EMOM\n## Sunday - 5 rounds\n# WEEK 2\n## Monday - Rest day\n## Tuesday - 800 meter run + TABATA\n## Wednesday - 30-minute run + full-gear strength\n## Thursday - Full-gear workout\n## Friday - Rest day\n## Saturday - Air squats and pull-ups AMRAP\n## Sunday - Full-gear 400 meter run + burpees\n# WEEK 3\n## Monday - 5K walk\n## Tuesday - Rest day\n## Wednesday - PFQ retest and compare\n## Thursday - Full-gear 400-meter rounds\n## Friday - 100 burpees / 150 air squats / 40 pull-ups\n## Saturday - Rest day\n## Sunday - 800 meter run + burpees\n# WEEK 4\n## Monday - Multi-TABATA\n## Tuesday - Pull-up EMOM + run progression\n## Wednesday - Rest day\n## Thursday - Walking lunges and runs ladder\n## Friday - Rest day\n## Saturday - PFQ retest and compare","[{\"question\":\"Why does the plan recommend at least 4 weeks, and what schedule does it prefer?\",\"answer\":\"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.\"},{\"question\":\"What does “full gear” mean in this program?\",\"answer\":\"“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.\"},{\"question\":\"How should YFFR videos be used during the training weeks?\",\"answer\":\"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.\"}]","NTOA PFQ Training Plan - 4 weeks - 3-day on, 1-day off schedule | PDF",1790540368,13]