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Duty Ready - Ramp Up

Casey Jefferies

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Casey Jefferies

Duty Ready - Ramp Up is the first 8 weeks of the Duty Ready program series. This first 8 weeks is for anyone, but is built with those who are starting to train for the first time, or those coming back from a break. Those who traditionally trained body building style programs might also find this helpful.

This is the Ramp Up phase to the Duty Ready Series and contains three full-body strength sessions a week and two, low intensity cardio sessions intended to help build your base aerobic for the training ahead, as well as mobility for each session.

If you aren't sure where to start or you want to find out if this program is for you, then give it a try.

$40
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Detailed Training Sessions
Having a detailed training session that you don't need to think about. Just open the app, select todays date, and get after it!
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell, Pull Up bar, dumbbells
Recommended
Cables, airbike, kettlebells
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Sample Week
Week 1 of 8-week program
Sunday
Squat Test

A1

Ankle Rocks

1 x 00:45 @ 00:45

A2

Adductor Rock Backs

1 x 00:45 @ 00:45

A3

90/90 Hip Switch

1 x 60

A4

Deep Squat Stretch

1 x 1:00

A5

Body Weight Split Squat

1 x 10

A6

Air Squat

1 x 10

B

Back Squat

10 @ 4, 6, 7, 8, 9

C

Bulgarian Split Squat

3 x 10 @ 6

D

Standing DB Calf Raise

3 x 10 @ 6

E

Hanging Knee Raise

3 x 10 @ 6

F1

Kneeling Hip Flexor Stretch

1 x 30

F2

Calf Stretch

1 x 30

F3

Adductor Rock Backs

1 x 30

F4

Deep Squat Stretch

1 x 30

Monday
Easy 20 Minutes

A1

High Knees In Place

1 x 30

A2

Overhead Reverse Lunge

1 x 30

A3

Alternating Leg Swing

1 x 30

A4

Calf Raise

1 x 15

A5

Ankle Rocks

1 x 30

B

Run

1 x 20:00 @ 4

C1

Calf Stretch

1 x 30

C2

Lying Figure Four Stretch

1 x 00:60

C3

Kneeling Hip Flexor Stretch

1 x 30

Tuesday
Bench Test

A1

Cat Camel

1 x 30

A2

Open Book

1 x 30

A3

Scap Push-Up

1 x 30

A4

Band Pull-Apart

1 x 30

A5

Shoulder External Rotation

1 x 30

A6

Push-Up

1 x 10

B

Bench Press

10 @ 4, 6, 7, 8, 9

C

Seated DB Shoulder Press

3 x 10 @ 6

D

DB Incline Fly

3 x 10 @ 6

E

Cable Facepull

3 x 10 @ 6

F1

Doorway Pec Stretch

1 x 30

F2

Doorway Lat Stretch

1 x 30

F3

Open Book

1 x 30

F4

Wrist Extension/Flexion Stretch

1 x 30

Wednesday
Easy 20 Minutes

A1

Overhead Reverse Lunge

1 x 30

A2

High Knees In Place

1 x 30

A3

Alternating Leg Swing

1 x 30

A4

Calf Raise

1 x 15

A5

Ankle Rocks

1 x 30

B

Run

1 x 20:00 @ 4

C1

Calf Stretch

1 x 30

C2

Kneeling Hip Flexor Stretch

1 x 30

C3

Lying Figure Four Stretch

1 x 00:60

Thursday
Deadlift Test

A1

90/90 Hip Switch

1 x 30

A2

Kneeling Hip Flexor Stretch

1 x 30

A3

Quadruped Rockback

1 x 45

A4

Wall Hip Hinge

1 x 30

B

Deadlift

10 @ 4, 6, 7, 8, 9

C

Lat Pulldown

3 x 10 @ 6

D

Bent Over DB Row

3 x 10 @ 6

E

RDL

3 x 6-8 @ 6

F1

Hamstring Rope Stretch

1 x 30

F2

Lying Figure Four Stretch

1 x 30

F3

Couch Stretch (Hip Flexors)

1 x 30

F4

Childs Pose

1 x 30

Friday
Active Recovery

A

Active Recovery

Saturday
Rest Day
Coach
More from Casey Jefferies
coach-avatar Casey Jefferies

I am a Christian, husband, and firefighter/rescue specialist in northern Utah. I have a background in endurance athletics, traditional strength training, performance psychology, and a smidge of nutrition. I struggled training consistently while I adjusted to a full-time schedule. I developed a system to keep myself consistent and have helped firemen I work alongside increase their work capacity.

Duty Ready - Ramp Up
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