Plan C
The physical training program for firefighters who want to be strong, perform well on the job, and protect their long-term health.
Who is behind Plan C
I’m Víctor Pablo, a professional firefighter and a firefighter coach for years. I take what training science says and apply it in the real world so you can perform in every callout while transforming your physique.
In this video I explain who I am, how Plan C was created, and what you can expect from the program.
WHAT WILL YOU NOTICE WITH PLAN C?
Real physical change
You will improve your body composition: more useful muscle mass and less body fat that only gets in the way, both in and out of your protective gear.
Greater operational capacity
You will handle interventions better, manage your air more efficiently, and recover faster between efforts. Your physique will stop being a limitation, so you can focus on what really matters: making good operational decisions.
Fewer injuries and less pain
Your back, shoulders, and knees—the areas where most programs fail—will stop being a problem. Plan C’s exercise selection and progression are designed to protect your joints over the long term.
You will increase your strength
You will build solid, useful strength with a progression designed for firefighters, without unnecessary wear and tear or punishing your body.
You will improve your mobility
You will gain ranges of motion you may never have had before, and you will move better in awkward positions in your day-to-day work as a firefighter.
(Optional) More energy and a better relationship with food
If you choose the nutrition option, you will follow realistic guidelines adapted to your shifts to improve energy, recovery, and body composition.
HOW PLAN C WORKS
Two formats, four options, and one single goal: to keep you operational.
Monthly
Plan C Training
€50 / month
- 4 structured training sessions per week
- 1 weekly bonus session
- Short videos for every exercise
- Alternatives based on your level and available equipment
- Introductory videos so you understand the logic of the program
- Foundations month included
- New programming every month, organized in mesocycles
+ Nutrition
- Everything included in PLAN C
- Body assessment through pictures and weight
- Nutrition plan based on your goals (personalized)
- Q&A support and feedback
- Monthly check-ins and necessary adjustments
- All monthly sessions last approximately 30 minutes
The price of this service is not included in the PLAN C training plan.
Quarterly
Plan C Entrenamiento
140€/ month
8% discount applied
- 4 structured training sessions per week
- 1 weekly bonus session
- Short videos for every exercise
- Alternatives based on your level and available equipment
- Introductory videos so you understand the logic of the program
- Foundations month included
- New programming every month, organized in mesocycles
+ Nutrition
- Everything included in PLAN C
- Body assessment through pictures and weight
- Nutrition plan based on your goals (personalized)
- Q&A support and feedback
- Monthly check-ins and necessary adjustments
- All monthly sessions last approximately 30 minutes
The price of this service is not included in the PLAN C training plan.
Six-Month
Plan C Entrenamiento
260€/ month
13% discount applied
- 4 structured training sessions per week
- 1 weekly bonus session
- Short videos for every exercise
- Alternatives based on your level and available equipment
- Introductory videos so you understand the logic of the program
- Foundations month included
- New programming every month, organized in mesocycles
+ Nutrition
- Everything included in PLAN C
- Body assessment through pictures and weight
- Nutrition plan based on your goals (personalized)
- Q&A support and feedback
- Monthly check-ins and necessary adjustments
- All monthly sessions last approximately 30 minutes
The price of this service is not included in the PLAN C training plan.
Annual
Plan C Entrenamiento
480€/ month
20% discount applied
- 4 structured training sessions per week
- 1 weekly bonus session
- Short videos for every exercise
- Alternatives based on your level and available equipment
- Introductory videos so you understand the logic of the program
- Foundations month included
- New programming every month, organized in mesocycles
+ Nutrition
- Everything included in PLAN C
- Body assessment through pictures and weight
- Nutrition plan based on your goals (personalized)
- Q&A support and feedback
- Monthly check-ins and necessary adjustments
- All monthly sessions last approximately 30 minutes
The price of this service is not included in the PLAN C training plan.
Plan C Training
- 4 structured training sessions per week
- 1 weekly bonus session
- Short videos for every exercise
- Alternatives based on your level and available equipment
- Introductory videos so you understand the logic of the program
- Foundations month included
- New programming every month, organized in mesocycles
+ Nutrition
- Initial assessment of your nutritional habits
- Body assessment through pictures and weight
- Nutrition plan based on your goals (personalized)
- Q&A support and feedback
- Monthly check-ins and necessary adjustments
- All monthly sessions last approximately 30 minutes
The price of this service is not included in the PLAN C training plan.
Plan C Training
- 4 structured training sessions per week
- 1 weekly bonus session
- Short videos for every exercise
- Alternatives based on your level and available equipment
- Introductory videos so you understand the logic of the program
- Foundations month included
- New programming every month, organized in mesocycles
+ Nutrition
- Initial assessment of your nutritional habits
- Body assessment through pictures and weight
- Nutrition plan based on your goals (personalized)
- Q&A support and feedback
- Monthly check-ins and necessary adjustments
- All monthly sessions last approximately 30 minutes
The price of this service is not included in the PLAN C training plan.
Plan C Training
- 4 structured training sessions per week
- 1 weekly bonus session
- Short videos for every exercise
- Alternatives based on your level and available equipment
- Introductory videos so you understand the logic of the program
- Foundations month included
- New programming every month, organized in mesocycles
+ Nutrition
- Initial assessment of your nutritional habits
- Body assessment through pictures and weight
- Nutrition plan based on your goals (personalized)
- Q&A support and feedback
- Monthly check-ins and necessary adjustments
- All monthly sessions last approximately 30 minutes
The price of this service is not included in the PLAN C training plan.
Plan C Training
- 4 structured training sessions per week
- 1 weekly bonus session
- Short videos for every exercise
- Alternatives based on your level and available equipment
- Introductory videos so you understand the logic of the program
- Foundations month included
- New programming every month, organized in mesocycles
+ Nutrition
- Initial assessment of your nutritional habits
- Body assessment through pictures and weight
- Nutrition plan based on your goals (personalized)
- Q&A support and feedback
- Monthly check-ins and necessary adjustments
- All monthly sessions last approximately 30 minutes
The price of this service is not included in the PLAN C training plan.
If you choose the nutrition option
In addition to training, you will also get:
A nutrition plan designed by Javier Blanco
A dietitian-nutritionist specialized in performance and health, with years of experience working with athletes.
A plan adapted to:
✔ The demands of your work as a firefighter
✔ The type of training you do with Plan C
✔ Your physique, performance, and health goals
Guidelines designed to improve your daily energy, recovery, and body composition, without adding more stress.
Do you have any questions?
FREQUENTLY ASKED QUESTIONS (FAQ) – PLAN C
How does Plan C work?
Plan C is a monthly membership.
Each month you get 4 training sessions per week + 1 optional extra session, with a clear program updated on the 1st of every month.
When you join for the first time, in addition to the current month, you also get access to a Foundations Month, which you can use if you haven’t trained for a while or if you prefer to start with a gentler base.
Before starting, you will also get short explanatory videos where I show you how everything is organized and how to follow the program step by step.
What happens if I join halfway through the month?
Absolutely nothing—it is designed that way.
When you join, you have two options:
- Use the Foundations Month to build a solid base if you prefer to start more slowly or you are coming back after a break.
- Jump straight into the current month, since each session includes adapted options so you can join in without feeling lost or out of rhythm.
How long is each session?
Between 50 and 75 minutes, depending on the day and the block.
I do 24-hour shifts and changing schedules. Will I be able to follow the plan?
Yes. The program is designed for firefighters who do not have perfect weeks.
If one week you only manage 2–3 well-done sessions, it is still useful and you will still notice progress.
The key is consistency over the medium and long term.
What if I haven’t trained in a while or I’m in poor shape right now?
That is completely fine.
You can start with the Foundations Month, where you work on a base of strength, mobility, and conditioning.
When you feel better, you can join the monthly programming with more confidence.
I’m over 40/50 years old. Is this for me, or am I too late?
Yes. In fact, it is very much designed for you.
Plan C is about taking care of your body and improving strength, mobility, and conditioning without putting your long-term health at risk, so you can stay operational for many years and reach retirement in better shape.
I have back, knee, or shoulder discomfort. Can I do Plan C?
Yes.
The program prioritizes exercises that are less aggressive on the joints and strengthens common weak points.
If an exercise does not suit you, you will have gentler alternatives so you can start without forcing it.
Do I need a very well-equipped gym?
No.
A pair of dumbbells, a barbell, a box, and some space are enough.
You can also train in the station gym or at home with basic equipment.
Can I combine Plan C with other activities?
Yes.
Plan C gives you a solid base of strength and conditioning so you can enjoy cycling, padel, hiking, swimming, or recreational calisthenics more.
It is not recommended to combine it with another intense gym program at the same time.
Is Plan C only for professional firefighters?
No.
Although it was born in the world of professional firefighters, anyone who wants to improve their physique can train with Plan C.
Is it a membership or a one-time payment? How do payments work?
Plan C is a monthly membership with automatic renewal.
You can pause or cancel whenever you want from your user area, with no calls or emails.
If I’m preparing for firefighter entrance exams, can I train with Plan C?
t depends on the stage you are in.
If you are close to specific physical tests, it is not the ideal program.
If you want to build a solid base before focusing on performance marks, it can be a very good option.
What does Plan C + Nutrition include?
It includes an initial assessment of your nutritional habits, a body assessment through pictures and weight, a nutrition plan based on your goal, Q&A support and feedback, and monthly reviews.
Monthly sessions last approximately 30 minutes.
What type of diet does Plan C + Nutrition include?
A nutrition plan based on real food, adapted to your goal and your context.
No miracle diets or unrealistic approaches—just a practical and sustainable method.
