Dig Deep (Wildland)

Fire Athlete

First Responders, Functional Training

Coach

Adrian Hernandez

Are you a Wildland firefighter and want to maintain top physical shape to carry out the duties of your profession? Are you preparing for your first season fighting wildfires? Then this is the programming for you! Our team has years of experience in military combat arms, EMS, Wildland Fire, and Structure Fire as well as over a decade of experience as strength and conditioning coaches and instructor cadre in the above mentioned fields. For anyone wanting to take their physical training to the next level. Its time to Dig Deep!

$19 / mo

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Wildland Season Preparation

Ever hike 9 miles up a mountain thats on fire and then work for another 12 hours once you get there? Then maybe you're going to need to do a little work to prepare your body in order to thrive in the arduous work and austere environments you'll encounter.

Fireline Survivial

Train to endure the long hikes and work cycles you'll encounter on a daily basis on the fireline.

Injury Prevention

Fighting Wildfires is hard damn work, and one wrong move could send you to the medical tent, ending your season all together. By training your body intelligently you will build strength and durability to withstand everything the season can throw at you.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over lifeless PDF is so last year. Our coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Pull Up Bar // Barbell // Dumbbells or kettlebells // Plyometric Box // Medicine Ball // Jump Rope // Pack or Ruck Sack

Recommended

Rower/Airbike

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 1 Day 1

Back Squat

Circuit

Run 400 meters 20x Dumbbell Thrusters @ 50/35lbs 20x Pull Ups 30x Push Ups 30x Walking Lunges 50’ Bear Crawl 10 rounds

Tuesday

Week 1 Day 2

Shoulder Press

Circuit

30 sec Max Mountain Climbers -rest 30 sec 30 sec Max Wallballs -rest 30 sec 30 sec Max Burpees -rest 30 sec 30 sec Max KB Swing @ 53/35 -rest 30 sec 30 sec Plank -rest 30 sec 9 rounds

Wednesday

Week 1 Day 3

Circuit

30 min Ruck ***Make sure you have a pack with at least 20 lbs.

Thursday

Week 1 Day 4

Deadlift

Circuit

3 min AMRAP 5x Pull Ups 10x DB Thrusters -rest 2 min 3 min AMRAP 5x Box Jump / Step Down 8x STO (Shoulder to Overhead) @ 95/65 -rest 2 min 3 min AMRAP 8x Wallballs 20/14lbs 8x KB Swing 53/35lbs -rest 2 min 3 rounds

Friday

Week 1 Day 5

Bench Press

Circuit

TEST 1 Swim 500 meters (Goal is to be under 12:30) -rest 5 min 2 min AMRAP (As Many Reps As Possible) Push Ups (Goal is 50 reps unbroken) -rest 5 min 2 min AMRAP (As Many Reps As Possible) Sit Ups (50 unbroken) -rest 5 min 2 min AMRAP (As Many Reps As Possible) Strict Pull ups (Goal is at least 10 unbroken) -rest 5 min Run 1.5 miles (Goal is to be under 10:30) ***Make sure to keep track of each exercise and score them individually.

Coach