Highrise
Ignite Athletic Performance
First Responders, Functional Fitness, Functional Training, Strength & Conditioning, TacticalHigh Rise is a VO2 max development program structured around high intensity aerobic intervals proven to produce significant cardiovascular adaptations. Each session follows a precise work to rest model designed to push your heart rate into the upper training zones where real aerobic gains are made, then allow just enough recovery to do it again. Over weeks of consistent training, expect measurable improvements in maximal oxygen uptake, sustained work capacity, and recovery speed between efforts. This is the kind of cardio work that translates directly to fire ground performance. Stair climbs, hose drags, victim removal. Anywhere the job demands output and your lungs have to keep up.
**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
V02 Max
2 x 3:00
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
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
V02 Max
2 x 3:00
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
The fireground does not wait for you to catch your breath. High Rise is built to make sure you never have to. Develop the engine, raise your ceiling, and show up to every call with something left in the tank.
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