Iron Inferno
Modern Athlete Strength Systems
First Responders, TacticalIron Inferno is designed for any level of firefighter, from candidates preparing for a CPAT to the seasoned vet that is looking to make changes in themselves, it will make you into the firefighter the public wants and needs.
It is said many times over, the best program for a firefighter is one that focuses on both strength and SPP (Special Physical Preparedness) which is conditioning for the specific job we perform.
Firefighters are expected to carry a minimum of 50lbs with SCBA and turnouts, plus additional weight with tools and hoses.
The focus of Iron Inferno is to make your job easier, make your bottle last longer, and prevent you from being a liability to your crew.
If you want a program that will turn you into a machine and unstoppable firefighter, then you are in the right place.
Prep
A
Ready State 2.0
The chosen movements are meant to improve joint mobility and stability in the most commonly injured areas for firefighters. Perform 1-2 rounds of each movement following the general warm up. 5 Min Warm Up on Cardio Modality of your choosing. THEN Hip Focus • Couch Stretch x:20 seconds each leg • Adductor Mobilization x:20 seconds each leg • 90/90 Hip Rotations x:20 seconds total • Short Lever Copenhagen x :10 seconds each side • Side Lying Clamshells x10 reps each Shoulder/T-Spine • Kneeling T-Spine Extension x:20 seconds • Band or PVC Shoulder Dislocates x10 • Band Pull-Aparts x10 • Push Ups x10 Low Back Focus • Prone Scorpions x:20 seconds • Roll Back to V-Sit x:20 seconds • McGill Curl Up x5 reps each side • McGill Side Plank x:20 seconds each • Low Plank x:20 seconds • Bird Dogs x5 reps each side Ankle Focus • Half Kneeling Ankle Mobility x:20 seconds each leg • Single Leg Balance x:20 seconds each leg • Pogo Hops x:20 seconds THEN 3x5 Box Jump Focusing on resetting and being explosive after each rep.
B
Box Squat
5, 3, 3
C
Banded Good Morning
4 x 8
D
DB Cossack Squat
4 x 10
E
Calf Raise
4 x 20
Recovery
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Prep
A
Ready State 2.0
The chosen movements are meant to improve joint mobility and stability in the most commonly injured areas for firefighters. Perform 1-2 rounds of each movement following the general warm up. 5 Min Warm Up on Cardio Modality of your choosing. THEN Hip Focus • Couch Stretch x:20 seconds each leg • Adductor Mobilization x:20 seconds each leg • 90/90 Hip Rotations x:20 seconds total • Short Lever Copenhagen x :10 seconds each side • Side Lying Clamshells x10 reps each Shoulder/T-Spine • Kneeling T-Spine Extension x:20 seconds • Band or PVC Shoulder Dislocates x10 • Band Pull-Aparts x10 • Push Ups x10 Low Back Focus • Prone Scorpions x:20 seconds • Roll Back to V-Sit x:20 seconds • McGill Curl Up x5 reps each side • McGill Side Plank x:20 seconds each • Low Plank x:20 seconds • Bird Dogs x5 reps each side Ankle Focus • Half Kneeling Ankle Mobility x:20 seconds each leg • Single Leg Balance x:20 seconds each leg • Pogo Hops x:20 seconds
Slow Burn
B
5 Rounds 60s of work on each movement. Airbike Russian Kettlebell Swing Row Box Step Ups 60s rest b/w rounds If not in full gear, do dumbbell weighted box step ups with a moderate weight.
Conditioning
C
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Prep
A
Ready State 2.0
The chosen movements are meant to improve joint mobility and stability in the most commonly injured areas for firefighters. Perform 1-2 rounds of each movement following the general warm up. 5 Min Warm Up on Cardio Modality of your choosing. THEN Hip Focus • Couch Stretch x:20 seconds each leg • Adductor Mobilization x:20 seconds each leg • 90/90 Hip Rotations x:20 seconds total • Short Lever Copenhagen x :10 seconds each side • Side Lying Clamshells x10 reps each Shoulder/T-Spine • Kneeling T-Spine Extension x:20 seconds • Band or PVC Shoulder Dislocates x10 • Band Pull-Aparts x10 • Push Ups x10 Low Back Focus • Prone Scorpions x:20 seconds • Roll Back to V-Sit x:20 seconds • McGill Curl Up x5 reps each side • McGill Side Plank x:20 seconds each • Low Plank x:20 seconds • Bird Dogs x5 reps each side Ankle Focus • Half Kneeling Ankle Mobility x:20 seconds each leg • Single Leg Balance x:20 seconds each leg • Pogo Hops x:20 seconds THEN 3x5 Medball Chest Pass Focusing on resetting and being explosive after each rep.
B
Floor Press
5, 3, 3
C
Seated DB Shoulder Press
10, 8, 6
D
Pull Up
3 x MAX
E
Barbell Bent Over Row
3 x 8
F
Push-Up
4 x 10
Recovery
G
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Prep
A
Ready State 2.0
The chosen movements are meant to improve joint mobility and stability in the most commonly injured areas for firefighters. Perform 1-2 rounds of each movement following the general warm up. 5 Min Warm Up on Cardio Modality of your choosing. THEN Hip Focus • Couch Stretch x:20 seconds each leg • Adductor Mobilization x:20 seconds each leg • 90/90 Hip Rotations x:20 seconds total • Short Lever Copenhagen x :10 seconds each side • Side Lying Clamshells x10 reps each Shoulder/T-Spine • Kneeling T-Spine Extension x:20 seconds • Band or PVC Shoulder Dislocates x10 • Band Pull-Aparts x10 • Push Ups x10 Low Back Focus • Prone Scorpions x:20 seconds • Roll Back to V-Sit x:20 seconds • McGill Curl Up x5 reps each side • McGill Side Plank x:20 seconds each • Low Plank x:20 seconds • Bird Dogs x5 reps each side Ankle Focus • Half Kneeling Ankle Mobility x:20 seconds each leg • Single Leg Balance x:20 seconds each leg • Pogo Hops x:20 seconds THEN 3x5 Split Jump Focusing on resetting and being explosive after each rep.
Zone 2
B
45 minutes of work. I would like you to pick 1 implement to use but you may break it up into different implements. Run Row Ruck Air Bike or workout of your choosing. Remember, stay in Z2!
C
Alternating DB Hammer Curl
3 x 10
D
Barbell Bicep Curl
3 x 10
E
Tricep Pushdown
3 x 10
F
Rolling Tricep Extensions
3 x 10
Recovery
G
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Prep
A
Ready State 2.0
The chosen movements are meant to improve joint mobility and stability in the most commonly injured areas for firefighters. Perform 1-2 rounds of each movement following the general warm up. 5 Min Warm Up on Cardio Modality of your choosing. THEN Hip Focus • Couch Stretch x:20 seconds each leg • Adductor Mobilization x:20 seconds each leg • 90/90 Hip Rotations x:20 seconds total • Short Lever Copenhagen x :10 seconds each side • Side Lying Clamshells x10 reps each Shoulder/T-Spine • Kneeling T-Spine Extension x:20 seconds • Band or PVC Shoulder Dislocates x10 • Band Pull-Aparts x10 • Push Ups x10 Low Back Focus • Prone Scorpions x:20 seconds • Roll Back to V-Sit x:20 seconds • McGill Curl Up x5 reps each side • McGill Side Plank x:20 seconds each • Low Plank x:20 seconds • Bird Dogs x5 reps each side Ankle Focus • Half Kneeling Ankle Mobility x:20 seconds each leg • Single Leg Balance x:20 seconds each leg • Pogo Hops x:20 seconds THEN 3x5 Empty Trap Bar Jumps Focusing on resetting and being explosive after each rep. *Sub with light DB jumps if you do not have access to a trap bar.
B
Box Jump
4 x 5
C
Box Squat
8 x 3
D
Romanian Deadlift
4 x 8
E
Bulgarian Split Squat
3 x 10
Recovery
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Prep
A
Ready State 2.0
The chosen movements are meant to improve joint mobility and stability in the most commonly injured areas for firefighters. Perform 1-2 rounds of each movement following the general warm up. 5 Min Warm Up on Cardio Modality of your choosing. THEN Hip Focus • Couch Stretch x:20 seconds each leg • Adductor Mobilization x:20 seconds each leg • 90/90 Hip Rotations x:20 seconds total • Short Lever Copenhagen x :10 seconds each side • Side Lying Clamshells x10 reps each Shoulder/T-Spine • Kneeling T-Spine Extension x:20 seconds • Band or PVC Shoulder Dislocates x10 • Band Pull-Aparts x10 • Push Ups x10 Low Back Focus • Prone Scorpions x:20 seconds • Roll Back to V-Sit x:20 seconds • McGill Curl Up x5 reps each side • McGill Side Plank x:20 seconds each • Low Plank x:20 seconds • Bird Dogs x5 reps each side Ankle Focus • Half Kneeling Ankle Mobility x:20 seconds each leg • Single Leg Balance x:20 seconds each leg • Pogo Hops x:20 seconds THEN 3x5 Medball Slam Focusing on resetting and being explosive after each rep.
B
Floor Press
8 x 3
C
Slight Incline DB Bench Press
4 x 10
D
Inverted Row
4 x 10
E
Incline DB Y Raise
3 x 10
F1
Tricep Pushdown
3 x 10
F2
Cross Body Hammer Curl
3 x 10
Recovery
G
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Brandon Serio
10+ years as a first responder. Captain/Paramedic Fire Fighter. ACE-CPT.
