Power Up Strength & Performance

First Responders
Coach
Zach Ferrenburg

Features
7 sessions per week
Must use App app to view and log training
Team Training

$150 / mo
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Improved Mobility
As a firefighter, you face a wide range of physical demands on the job. Improving your mobility will help you move more efficiently and reduce the risk of injury. Our program includes daily mobility exercises that focus on flexibility and range of motion, helping you move more freely and with less discomfort.
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Increased Strength
Firefighters need to be strong to carry heavy equipment and perform rescue tasks. Our strength training workouts will help you build the muscles you need to excel on the job. By increasing your strength, you'll be able to perform your duties with greater ease and efficiency. You'll also reduce the risk of injury by strengthening the muscles that support your joints.
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Enhanced Conditioning
Firefighting is a physically demanding job that requires a high level of cardiovascular fitness. Our conditioning workouts will help you improve your endurance and stamina, allowing you to respond to emergencies and perform your duties for longer periods of time. You'll also improve your overall health and reduce the risk of chronic diseases such as heart disease and diabetes.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-5-1

A1

Chest Stretch

2 x 30

A2

PT- Standing External and Internal Rotation

2 x 8

A3

PT- Back: Scapular clock

3 x 8

A4

Body Saw

2 x 8

A5

Cat Camel

2 x 8

A6

WORLD'S GREATEST STRETCH

2 x 30

B1

Bench Press

1 x 20

B2

Overhead Press

1 x 20

C1

Push-Up

3 x 30

C2

DB Push Press

3 x 30

C3

DB 3-Way Raise

3 x 30

C4

Banded Tricep Pushdown

3 x 30

D1

Banded Pull Aparts

2 x 10

D2

Prone Y's, T's

2 x 10

D3

Lying Handcuffs

2 x 10

D4

Iron Cross

2 x 30

Monday
2023-05-02

A1

Calf Raise Series

2 x 10

A2

Squat Stretch

2 x 30

A3

Groiners + Frog Jumps

2 x 30

A4

Lateral Lunge

2 x 8

A5

Single Leg Hip Thrust

2 x 30

A6

Step-Ups

2 x 30

B

Goblet Squat

1 x 20

C1

Wall Sit

2 x 30

C2

KB Snatch

4 x 30

C3

Split Squat

4 x 30

C4

Dead Bug

2 x 30

D1

Banded Ankle Dorsiflexion Mobilization

2 x 10

D2

Bird Dog

2 x 10

D3

T-Spine Reach

2 x 10

D4

Supine to Prone Rolling

2 x 30

Tuesday
2023-05-03

A1

Plate Pinch Grip Hold

2 x 30

A2

Lateral Raise With External Rotation

2 x 8

A3

Inchworm

2 x 8

A4

Bear Crawl

2 x 10

A5

WORLD'S GREATEST STRETCH

2 x 30

A6

Arch to Hollow Rolls

3 x 8

B1

Barbell Row

1 x 20

B2

Dead Hang

C1

1-Arm DB Row

3 x 30

C2

Inverted Row

3 x 30

C3

Barbell Bicep Curl

3 x 30

C4

Spider Crawls

3 x 30

D1

Side Lying External Rotation

2 x 10

D2

Side Lying Internal Rotation

2 x 10

D3

Bat Wings

2 x 10

D4

Forearm Wall Slide w/ Retraction

2 x 30

Wednesday
2023-05-04

A1

Waiter's Walk

2 x 10

A2

Pogo Jump

2 x 30

A3

Plyo Lunge

2 x 30

A4

Single Leg Side to Side

2 x 30

A5

Lateral Bound

2 x 8

A6

Broad Jump

2 x 5

B1

Walking Lunges

4 x 30

B2

Bench Dips

4 x 30

B3

Turkish Get Up

4 x 10

C1

Calf Stretch

2 x 10

C2

Knee Hug

2 x 10

C3

Toy Soldier

2 x 10

C4

Supine X

2 x 30

Thursday
2023-05-05

A1

Chest Stretch

2 x 30

A2

PT- Standing External and Internal Rotation

2 x 8

A3

PT- Back: Scapular clock

3 x 8

A4

Body Saw

2 x 8

A5

Cat Camel

2 x 8

A6

WORLD'S GREATEST STRETCH

2 x 30

B1

30 Degree Incline DB Bench Press

1 x 20

B2

Standing DB Press

1 x 20

C1

DB Farmer's Walk

3 x 30

C2

Cuban Press

3 x 30

C3

Diamond Push-Up

3 x 30

C4

6 Inch Hold

3 x 30

D1

Banded Pull Aparts

2 x 10

D2

Prone Y's, T's

2 x 10

D3

Lying Handcuffs

2 x 10

D4

Iron Cross

2 x 30

Friday
2023-05-06

A1

Calf Raise Series

2 x 10

A2

Squat Stretch

2 x 30

A3

Groiners + Frog Jumps

2 x 30

A4

Lateral Lunge

2 x 8

A5

Single Leg Hip Thrust

2 x 30

A6

Step-Ups

2 x 30

B

Deadlift

1 x 20

C1

Split Squat

3 x 30

C2

Isometric Lunge Hold

3 x 30

C3

1-Leg RDL Isometric Hold

3 x 30

C4

V-Ups

3 x 30

D1

Banded Ankle Dorsiflexion Mobilization

2 x 10

D2

Bird Dog

2 x 10

D3

T-Spine Reach

2 x 10

D4

Supine to Prone Rolling

2 x 30

Saturday
2023-05-07

A1

Plate Pinch Grip Hold

2 x 30

A2

Lateral Raise With External Rotation

2 x 8

A3

Inchworm

2 x 8

A4

Bear Crawl

2 x 10

A5

WORLD'S GREATEST STRETCH

2 x 30

A6

Arch to Hollow Rolls

3 x 8

B1

Inverted Retraction & Row

1 x 20

B2

Barbell Shrug

1 x 20

C1

DB Renegade Row

3 x 30

C2

High Plank Drag

3 x 30

C3

Iso Hold DB Curl

3 x 30

C4

Iso Hold DB Curl

3 x 30

D1

Side Lying External Rotation

2 x 10

D2

Side Lying Internal Rotation

2 x 10

D3

Bat Wings

2 x 10

D4

Forearm Wall Slide w/ Retraction

2 x 30

Coach
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