PREP and DEFEND Performance
Tactical / Military, First Responders, General FitnessPlanning on getting hired or selected for a Fire Training Academy or Wildland crew?
Time to Agressively Prepare for your Academy?
Make sure you are ready. You will certainly be well prepared after completing this program.
This program was originally developed to prepare candidates for the extreme rigors of wildland training academies and will also prepare structural candidates for increased calisthenics, running and tool work.
Assess your readiness or perform this 1-month prior to reporting for duty as a way to transition out of your current training program.
This intense program is designed to mimic the arduous 1 month workload and tasks you will certainly be expected to perform if you plan on attending a Wildland Fire Academy.
New or familiar to training, running, hiking, or swinging tools? The training and work load will progressively and rapidly ramps up, which mimics many Fire Training Academies.
This program will expose you to the strength, skills and endurance you will need in order to physically excel during a Structural or Wildland Fire Training academy.
4 Week Program
- 18 Training days complete with
- Overview
- Preparation
- Calisthenics
- Workout or Tool Work
- Speed or Endurance Work
- Recovery
- 6 Recovery days
- 4 Weekly Athlete Briefings
- In App instructional videos with technique tips and movement standards
- Assess to updates and new instructional video content
- Leaderboards for your results so you can compete with yourself as you improve
learn more @ venturathlete.com
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Wildland Academy Prep Intro Video
Beep Test HPO
A
see Session Notes and Watch Videos for layout and beep test audio to follow along and try to keep up as long as possible Record Level completed to Leaderboard Minimum Standard: Level 10.1 = 47.1 Vo2max = 60 points minimum Max Score: Level 13.6 = 100 points
A
Push-Ups HPO OPAT
A
Pull-Ups HPO OPAT
A
Leg / Knee Tucks
A
Illinois Agility Setup HPO OPAT
A
Standing Power Toss 10 lbs
A
Hex Bar 3 Rep Max Deadlift
1 x 3
A
Dual Kettlebell Farmer Carry
A
Squat Thrust
1 x 3:00
A
Push-Up
5 x 10
Calisthenics
B
3 Rounds at steady not fast pace 30 Sit-ups 1 min Squat Hold 10 push-ups 20 Mountain Climbers *Maintain a Straight Plank Posture on Push up and Mountain Climbs
C
Rest
1 x 5:00
Run 1
D
Run 1.5 miles on road run up a steady, not steep, slope entire time Log your time to keep track and attempt to improve next time.
E
Rest
1 x 10:00
F
Box Step Up
G
Rest
1 x 10:00
Daily Finisher
H
Daily Finisher
Run 400m with 100m of slope or drag 15 Push Ups Run 100m 10 Sit Ups Run 100m 5 Pull ups or 10 Rows Run 100m 50m Drag Something Heavy and Return Run 100m 10 Sledge or Tool Swings each arm Run 100m 10 Thrusters using Pack or Sandbag Run 400m with 100m of slope or drag ***This is to be done OUTSIDE * Do the same course each day if possible at Park, Track, Beach, Hills, Open Space or wherever ** Push to beat your time everyday click Tips & Vids below to view movement demos
Mobility
I
5 way shoulder Stretch (10 min) Full 1 min per arm in each of the 5 stretches Pigeon Stretch (4min) 2 rounds of 1 min per leg 90/90 Breathing hold position for 6 breaths of 5 sec inhale 3 sec hold 7 sec exhale click Tips & Vids below to view movement demos
A
Shoulder Calisthenics
Rest
B
Rest 3 min
Air Squats
C
60 Air Squats for time Steady but not fast pace Keep hands stretched out in front 10 sec hold at bottom every 10th rep Rest as needed but try to rest as little as possible Record your time
D
Rest
1 x 5:00
Hike 1
E
Wearing Boots... Hike 2 miles on steep dirt road with 35# pack as fast as possible Record time completed *hike as fast as you can without running
F1
Tool Use Briefing
F2
Scraping Tool Work
RECOVERY Mobility 2
G
2min Stretch per side of each (12min) Banded Hip Flexor Stretch Box Shoulder Stretch Bretzel Stretch click Tips & Vids below to view movement demos
A
Push-Up
2 x 20
B
Sandbag Getup
1 x 12
C
Kettlebell Swing
1 x 20 @ 35 lb
Sandbag Workout 1
D
Run 400m then..... 4 Rounds of: 1 Sandbag Get up Rt. 20 Kettlebell swings 1 Sandbag Get up Lt. 5 Sandbag Power Burpees then.... Run 400m click Tips & Vids below to view exercise demos
E
Rest
1 x 10:00
F1
Tool Use Briefing
F2
Cutting Tool Work
2 x 10:00
RECOVERY Mobility
G
Chest Stretch 1 min per side then Foamroll or Softball Roll Chest 2 min each Dragon Pose 3 breaths each side @ 5,3,7 cadence Cobra Stretch 4 breaths @ 5,3,7 cadence click Tips & Vids below to view movement demos
A
Push-Up
5 x 10
Calisthentics
B
4 Rounds at steady not fast pace 30 Sit-ups 1 min Squat Hold 10 push-ups 20 Mountain Climbers *Maintain a Straight Plank Posture on Push up and Mountain Climbs
C
Rest
1 x 5:00
Run 1
D
Repeat Monday's exact Run Run 1.5 miles on road run up a slope entire time *Try to beat your time from day 2
E
Rest
1 x 10:00
F
Box Step Up
G
Rest
1 x 10:00
Daily Finisher
H
Daily Finisher
Run 400m with 100m of slope or drag 15 Push Ups Run 100m 10 Sit Ups Run 100m 5 Pull ups or 10 Rows Run 100m 50m Drag Something Heavy and Return Run 100m 10 Sledge or Tool Swings each arm Run 100m 10 Thrusters using Pack or Sandbag Run 400m with 100m of slope or drag ***This is to be done OUTSIDE * Do the same course each day if possible at Park, Track, Beach, Hills, Open Space or wherever ** Push to beat your time everyday
RECOVERY foam roll
I
FoamRoll on shins 2 min each FoamRoll first 4 movements of Agile 8 (2 min per = 16 min)
A
Shoulder Calisthenics
Leg Lifts
B
Let Lifts "Bring Sally Up" song Play this video audio and keep up
C
Rest
1 x 5:00
Hike 1
D
Wearing Boots... Repeat this Tuesday's exact hike trying to beat your time with 35# pack as fast as possible while carrying a hand-tool Record time completed *hike fast but do not run
E
Rest
1 x 10:00
F
Scraping Tool Work
3 x 10:00
RECOVERY Mobility
G
Stretch in pose for 4 breaths per side @ 5,3,7 cadence Recline Twist Pose Thread the Needle Couch Stretch click Tips & Vids below to view movement demos
Mobility and Stretches
A
Over the next 2 days Complete these and any others that you have done and you felt got the job done Hip Flow 10 minutes each day Couch Stretch 2 min per leg Agile 8 once per day Banded Hip Flexor Stretch 2 min per leg 5 way Shoulder Stretch for 15 min Foam Roller on shins 10 min click Tips & Vids below to view movement demos
Chris Ruano
FIREFIGHTER / Coach - VenturAthlete Currently serving as a team leader on a Wildland Firefighting Crew in Southern California. Over 20 years of Firefighting experience with an emphasis on the unique physical demands of Firefighting as a Career.