MCS-Minimum Company Standard
Ignite Athletic Performance
Functional Fitness, First Responders, Functional Training, Tactical, Strength & ConditioningBuilt for firefighters who are new to lifting or getting back after time away.
MCS meets you where you are. This foundational program builds real-world strength from the ground up, the kind that holds up in full gear, under load, at 3am. No fluff. No ego. Just a smart, structured path to being physically ready for the job.
MCS derives from the fire terminology, Minimum Company Standards, the foundation of firefighter performance.
**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
KB swings
3 x 10
C1
Rack Pull
3 x 10
C2
Band Face Pull
3 x 15
D1
One-Arm Curl + Press
3 x 12
D2
Lateral Lunge
3 x 10
D3
Banded Good Morning
3 x 15
Conditioning
E
Intro Work
Complete 3 rounds: 10 Air Squat 25yd Sled Push 10 Push Ups 10 Air Squat 25yd Sled Push 10 Push Ups 60s rest between rounds
Recovery
F
Cool Down
Complete the following: Box Breathing — 2 min. Inhale 4 counts, hold 4, exhale 4, hold 4. 90/90 Hip Stretch — 60 sec each side. Pigeon Pose — 60 sec each side. Thoracic Rotation — 10 slow reps each side. Doorframe or Band Pec Stretch — 45 sec each side. Child's Pose — 60 sec. Supine Hamstring Stretch — 45 sec each side.
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
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
Med Ball Jammer
3 x 5
C1
Floor Press
3 x 10
C2
Band Pull-Apart
3 x 10
D1
Alternating Bodyweight Lunge
3 x 10
D2
Chest-Supported DB Row
3 x 10
D3
Half Superman Hold
3 x 0:30
Sandbag Delight
E
Quick 10 minute finisher. Keep moving through this at a steady pace. 4 Sandbag Over Shoulder (2/side) 10yd Bear Crawl
Recovery
F
Cool Down
Complete the following: Box Breathing — 2 min. Inhale 4 counts, hold 4, exhale 4, hold 4. 90/90 Hip Stretch — 60 sec each side. Pigeon Pose — 60 sec each side. Thoracic Rotation — 10 slow reps each side. Doorframe or Band Pec Stretch — 45 sec each side. Child's Pose — 60 sec. Supine Hamstring Stretch — 45 sec each side.
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
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
Box Jump
3 x 5
C1
Goblet Squat
3 x 10
C2
TKE
3 x 10
D1
Incline DB Bench Press
3 x 12
D2
Inverted Row
3 x 12
D3
Romanian Deadlift with DB
3 x 12
Farmer Boy
E
Working on grip and carries. Complete 10 minutes of: 20yd Farmers Carry 10 Shrugs Max DB hold Rest 60s between rounds It should look like this: Carry DB's 20yd, stop and complete 10 shrugs then hold the DB's for max time.
Recovery
F
Cool Down
Complete the following: Box Breathing — 2 min. Inhale 4 counts, hold 4, exhale 4, hold 4. 90/90 Hip Stretch — 60 sec each side. Pigeon Pose — 60 sec each side. Thoracic Rotation — 10 slow reps each side. Doorframe or Band Pec Stretch — 45 sec each side. Child's Pose — 60 sec. Supine Hamstring Stretch — 45 sec each side.
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.
Every great firefighter started at zero. MCS exists to make sure that when the moment comes, you are not caught unprepared. Build the foundation, meet the standard, and show up ready to do the job.
Get MCS-Minimum Company Standard
