Shift Work
Ignite Athletic Performance
Tactical, Functional Training, Functional Fitness, Strength & Conditioning, First RespondersFor firefighters who are already in the gym and ready to train with purpose.
Shift Work is built around your schedule. Three full-body strength days and three conditioning days, structured to fit the rotation of shift life without burning you out. This is the program for the firefighter who's consistent and wants to take their performance to the next level.
**By purchasing and participating in any Ignite Athletic Performance program you acknowledge that physical training carries inherent risks including injury, and that you assume full responsibility for your own health and safety during training. Consult a physician before beginning any new program. Ignite Athletic Performance and its coaches are not liable for any injury or adverse outcome resulting from participation. Results will vary based on individual effort and experience.
Prep
A
Job Ready Warm Up
3-5 Minutes on cardio machine of choice to get the blood flowing, then complete: 2 Rounds Ankle Rockers x10ea Elephant Walks x15ea Air Squats x10 Banded Good Morning x10 Banded Face Pull x10 Banded Pull-Apart x10 DB Lateral Raise x10(Super light) Push Ups x10
B
Medball Jammer
3 x 5
C
Bench Press
4 x 5
D
Clean Pull
6 x 3
E1
Bulgarian Split Squat
3 x 6
E2
Alternating KB Press
3 x 6
E3
Landmine Cauldron
3 x 10
Prep
A
Job Ready Warm Up
3-5 Minutes on cardio machine of choice to get the blood flowing, then complete: 2 Rounds Ankle Rockers x10ea Elephant Walks x15ea Air Squats x10 Banded Good Morning x10 Banded Face Pull x10 Banded Pull-Apart x10 DB Lateral Raise x10(Super light) Push Ups x10
Conditioning
B
Bike & Pump
6 Rounds for time: 20cal Airbike 25 Push Ups 60' Heavy Sled Push *Can sub airbike for rower or ski erg. **If no access to a sled then complete 10ea weighted box step up.
Recovery
C
Conditioning Cool Down
Move through this at a minimum, one time. Hold each move for 30-60s. Standing Quad Stretch Hip Flexor Lunge Stretch Seated Hamstring Stretch Calf Stretch Pigeon Pose
Prep
A
Job Ready Warm Up
3-5 Minutes on cardio machine of choice to get the blood flowing, then complete: 2 Rounds Ankle Rockers x10ea Elephant Walks x15ea Air Squats x10 Banded Good Morning x10 Banded Face Pull x10 Banded Pull-Apart x10 DB Lateral Raise x10(Super light) Push Ups x10
B
Seated Box Jump
3 x 5
C
Back Squat
4 x 5
D
Close Grip Bench Press
6 x 3 @ 50 %
E1
KB swings
3 x 8
E2
Single Leg RDL
3 x 6
E3
Pull-Up
3 x MAX
F
Seated DB Curl
3 x 10-12
Prep
A
Job Ready Warm Up
3-5 Minutes on cardio machine of choice to get the blood flowing, then complete: 2 Rounds Ankle Rockers x10ea Elephant Walks x15ea Air Squats x10 Banded Good Morning x10 Banded Face Pull x10 Banded Pull-Apart x10 DB Lateral Raise x10(Super light) Push Ups x10
B
Run
Recovery
C
Conditioning Cool Down
Move through this at a minimum, one time. Hold each move for 30-60s. Standing Quad Stretch Hip Flexor Lunge Stretch Seated Hamstring Stretch Calf Stretch Pigeon Pose
Prep
A
Job Ready Warm Up
3-5 Minutes on cardio machine of choice to get the blood flowing, then complete: 2 Rounds Ankle Rockers x10ea Elephant Walks x15ea Air Squats x10 Banded Good Morning x10 Banded Face Pull x10 Banded Pull-Apart x10 DB Lateral Raise x10(Super light) Push Ups x10
B
Banded Pogo
3 x 20
C
Barbell Deadlift
4 x 5
D
Zercher Squat
6 x 3
E1
1-Arm DB Row
3 x 12
E2
Leg Extension
3 x 10
E3
Rolling Tricep extensions
3 x 10
Prep
A
Job Ready Warm Up
3-5 Minutes on cardio machine of choice to get the blood flowing, then complete: 2 Rounds Ankle Rockers x10ea Elephant Walks x15ea Air Squats x10 Banded Good Morning x10 Banded Face Pull x10 Banded Pull-Apart x10 DB Lateral Raise x10(Super light) Push Ups x10
B
Zone 2 Cardio
1 x 30:00
Recovery
C
Conditioning Cool Down
Move through this at a minimum, one time. Hold each move for 30-60s. Standing Quad Stretch Hip Flexor Lunge Stretch Seated Hamstring Stretch Calf Stretch Pigeon Pose
A1
Diaphragmatic Breathing
1 x 2:00
A2
90/90 Hip Rotation
1 x 10
A3
Cat Camel
1 x 10
A4
WORLD'S GREATEST STRETCH
1 x 5
B1
1/2 Kneeling Hip Flexor Stretch + Stretch
1 x 60
B2
Thoracic Rotation in Quadruped
1 x 10
B3
Deep Squat Breathing
3 x 45
B4
Sleeper Stretch
2 x 60
B5
Standing Thoracic Extension
1 x 2:00
B6
90/90 Hip Stretch
2 x 0:45
C1
Supine Figure-4 Glute Stretch
1 x 90
C2
Legs Up
1 x 2:00
Brandon Serio
A career firefighter and NSCA TSAC-F certified strength and conditioning coach. These programs are built specifically for the fireground, by someone who still shows up to it. Not generic fitness content. Training designed for the demands of the job. If you wear the gear, this was made for you.
Firefighting is not a nine to five. Your training should not be either. Shift Work gives you the structure to build real strength and real conditioning around the schedule you already live. Six days, one purpose. Show up ready every time the tones drop.
Get Shift Work
