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5 Alarm Conjugate

Job Town S&C

First Responders, Olympic Lifting, Tactical
Coach
Wyatt Armstrong

No nonsense strength and conditioning for firefighters and tactical athletes.

Build explosive power, high-output strength, and durable muscle, all without spending hours in the gym.

Each training session is organized into 3 tiers:

Dynamic Effort Olympic Lifts- Train speed-strength and technical power with rotating Olympic lift variations taken to a daily heavy single. This keeps your nervous system sharp and rate of force development high all year round, ready to produce maximum force at a moments notice.

Repetition Effort Strength Sets- Push key traditional strength movements to hard 8–10RM efforts to build strength and drive muscle growth, without the high time cost of building to a 1 rep max. It also accrues less fatigue and carries a lower risk of injury meaning you can train heavier, more often.

Structural Work- Each session ends with intentional hypertrophy work meant to address weak areas such as the neck, upper back, and grip. This keeps the body durable and balanced while looking good for the calendar.

With simple, low impact conditioning 2x per week to increase work capacity and recoverability without spending hours running or worthless KB circuits.

This creates a system that develops strength and power in a way never seen before. Allowing you to perform maximally anytime.

$30
Get 5 Alarm Conjugate
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Become An Asset For Your Crew
Build the strength, power, and durability your team can rely on when the work gets heavy and the clock is running.
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High Threshold Power and Strength
Build a ceiling so high that dragging hose and throwing ladders feels effortless, without never ending circuits and endless time on an erg.
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Zero Wasted Time
No extensive warm ups, endless cardio, or useless extra sets. Develop strength and power without wasting time or accruing unnecessary fatigue.
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Durable Muscle That Keeps You Off OJI
Build muscle where it matters most, to keep you fresh and an anti-fragile body that performs when you need it most.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Based on an 8 day training cycle. Training that matches your schedule.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell // Plates // Bands // Dumbbells/Kettlebells
Recommended
Cable Machine // Weight Belt
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A

Power Clean

1 x 1

B

Clean Shrug

2 x 5

C

Romanian Deadlift (RDL)

1 x 10

D1

Pull-Up

2 x MAX

D2

Fat Grip Curl

2 x 15 @ 8 lb

D3

Zercher Shrug

2 x 15 @ 8

E1

Plate Neck Curl

2 x 10

E2

Wrist Curl

2 x 10

Monday
Week 1 Day 2

A

BTN Power Jerk

1 x 1

B

BTN Pushpress

2 x 5

C

Close Grip Bench Press

1 x 10

D1

Upright Row

2 x 15 @ 8

D2

Tricep Pushdown

2 x 15 @ 8

D3

Lu Raise

2 x 15 @ 8

E1

Neck Extension

2 x 10

E2

Wrist Extension

2 x 10

Tuesday
Week 1 Day 3

A

Hip Muscle Snatch

1 x 1

B

Hip Snatch High Pull

2 x 5

C

RFE Split Squat

1 x 10

D1

DB Reverse Fly

2 x 15 @ 8

D2

Alternating DB Hammer Curl

2 x 15 @ 8

D3

Leg Curl

2 x 15 @ 8

E1

Lateral Neck Flexion

2 x 10

E2

Wrist Pronation/Supination

2 x 10

Wednesday
Week 1 Day 4

A

Assault Bike

300, 300, 300, 600, 600, 600

Thursday
Week 1 Day 5

A

Low Hang Clean

1 x 1

B

Hang Speed Pull

2 x 5

C

Zercher Squat

1 x 10

D1

BTN Pulldown

2 x 15 @ 8

D2

DB Overhead Tricep Extension

2 x 15 @ 8

D3

Leg Extension

2 x 15

E1

Plate Neck Curl

2 x 10

E2

DB Wrist Curl

2 x 10

Friday
Week 1 Day 6

A

Split Jerk

B

Push Press

2 x 5

C

Weighted Pull Ups

1 x 10

D1

Lean Away Lateral Raise

2 x 15 @ 8

D2

Back Extension

2 x 15 @ 8

D3

Standing DB Reverse Curl

2 x 15 @ 8

E1

Neck Extension

2 x 10

E2

DB Wrist Extension

2 x 10

Saturday
Week 1 Day 7

A

Low Hang Power Snatch

1 x 1

B

Hip Panda Pull

2 x 5

C

Overhead Press

1 x 10

D1

Seated DB Clean

2 x 15 @ 8

D2

Rolling DB Extension

2 x 15 @ 8

D3

Seated Calf Raise

2 x 15 @ 8

E1

Lateral Neck Flexion

2 x 10

E2

Wrist Pronation/Supination

2 x 10

Coach
More from Job Town S&C
coach-avatar Wyatt Armstrong

Career Firefighter and S&C Coach of 8+ Years - Nationally Ranked Olympic Weightlifter and Powerlifter - B.S. Exercise Science with an emphasis on sports nutrition - USAW Level 1 - NASM CPT, CES - NCSF Sports Nutritionist - Performance based coaching for athletes of all backgrounds.

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9 weeks, lifetime access below.

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FAQs
Will this program work with my busy schedule?
Absolutely! You will have all 9 weeks in advanced so you can plan accordingly. Each session can be done in 45-60 minutes and can be adjusted to fit your individual needs.
What if I am new to Olympic lifts?
This program uses scalable Olympic lift variations like high pulls, hang power cleans, push presses, etc. along with movement guidance and regressions when needed so you can reap the benefits of this style of training without needing years dedicated to learning the lifts.
Who is this program for?
This program is built for firefighters, law enforcement, EMS, and tactical athletes who need real world strength, work capacity, and durability. If your job requires you to move people, wear gear, climb stairs, drag hose, or fight fatigue under stress, this is for you.
5 Alarm Conjugate
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