New

Fit For Fire 🔥

Pritchard Performance

First Responders, Tactical, Tactical / Military

Coach

Jimmy Pritchard

Fitness isn't optional in the fire service.

Being out of shape not only puts you at risk, but it also puts your teammates and the general public in harms way too.

Let's face it, as first responders the cards are stacked against us. We are inundated with increasing. call volumes, a lack of sleep, and a compiling list of responsibilities. Unfortunately, none of that matters and we are expected to show up ready to get the job done at a moment's notice because we are the professionals. When there's nobody left to call for help, we are it. Nobody is coming to save us. We have to be ready.

If you take your job seriously (which I assume you do if you're reading this) then I assume you want to get the most out of your workouts. You're the type of person who wants to be in shape, wants to help others, and wants to lead from the front.

What Fit For Fire can provide you is a regimented program you can follow both on shift and off. It's adaptable to the demands of the job and takes into account the added stressors we encounter on a daily basis.

You will be provided with 6 workouts per week, periodized into cycles that make sense. No. more random "workout of the day" or "gym bro splits". This program does it all. It will increase your strength, increase your power, increase your endurance, and mostly importantly increase your confidence.

You perform baseline testing, and then again every 3 months thereafter to actually track your progress. Each week you will do 2 traditional strength training sessions, 2 HIIT workouts, 1 functional strength session, and 1 Zone 2 session. For those of you who are psychopaths, there is also the option to do gear workouts as well.

You won't find a better deal for programming that actually fits your needs and provides you access to a coach (yours truly) who you can bring your questions to anytime.

If you've read this far, then I'm not sure why you haven't signed up yet...

In all seriousness thank you for your time and I hope you enjoy the program. More importantly, thank you for what you do, we need more people like you out there. Now let's get after it!

$10 / mo

Get Fit For Fire 🔥

Designed For The Job

This program addresses the actual demands of the job. Build functional strength, aerobic capcity, power, and endurance for the fire-ground.

Tracks Your Progess

Measure your progress and see real results. Every lift, every PR, and every record you have is available in the palm of your hands.

Consistency

No more guesswork and no more "bro splits". Your job is to clock and get it done. You will always have a workout at the palm of your hands.

Features

Access to your coaches

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

Programming 6 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

Detailed, expert instruction

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

Committed Teammates

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

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Kettlebells // Dumbbells // Medicine Ball // Barbell

Recommended

Assault Bike // Rower // Treadmill // Sled

Sample Week

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

Sunday

Lower Body Strength: Phase 1

Light Jog

1 x 2:00

3 Way Hip Stretch

1 x 3 @ 00:10

Cat Cow

1 x 10

World's Greatest Stretch

1 x 3

Single Leg Down Dog Calf Stretch

1 x 30

Triceps Stretch

1 x 30

Wall Sit Calf Raises

2 x 15

Dead-Bug

2 x 10

Pause Back Squat

3 x 10

Quadruped Bird Dogs

3 x 8

DB Single Leg Deadlift

3 x 8

Zercher Sand Bag Step Ups

3 x 6

Glute Bridge Walk Out

2 x 5

Bent Knee Copenhagen Plank

3 x 20

Foam Roll

1 x 2:00

Kneeling Hip Flexor Stretch

1 x 30

1/2 Kneeling Ankle Dorsiflexion

1 x 8 @ 5

Pigeon Stretch

1 x 30

Brettzel Stretch

1 x 30

Monday

HIIT #1: Phase 1

Light Jog

1 x 2:00

Quadruped Knee Circles

1 x 10

World's Greatest Stretch

1 x 3

Inchworm

1 x 5

Walking Lunge with Rotation

1 x 5

EMOM (24)

- Buy In: 0.5 mile jog Every Minute On The Minute: ***Set a timer for 24 minutes (I like using the GymBoss App, it's free) and begin exercise A1. Once you'll complete A1 rest for the remainder of the minute. Begin A2 at 23 minutes then rest and so on until you complete A4 then repeat until complete. A1: Assault Bike x15kcal (swap any cardio equipment if necessary) A2: DB thrusters x10 A3: KB Burpee x8 A4: Jump Rope x30 sec -Buy Out: 0.5 mile jog

Lying Figure 4 Stretch

1 x 30

Kneeling Hip Flexor Stretch

1 x 30

Kneeling Prayer Stretch

1 x 60

Brettzel Stretch

1 x 30

Foam Roll

1 x 2:00

Tuesday

Upper Body Strength: Phase 1

Light Jog

1 x 2:00

3 Way Hip Stretch

1 x 3 @ 00:10

Cat Cow

1 x 10

World's Greatest Stretch

1 x 3

Single Leg Down Dog Calf Stretch

1 x 30

Triceps Stretch

1 x 30

Lying Handcuffs

2 x 15

Band Pull-Aparts

2 x 15

1 1/4 Bench Press

3 x 10

Band Face Pull

3 x 15

Mixed Grip Pull-Up

3 x MAX

Powell raise

3 x 10

Bird Dog Row

2 x 10

MB Push Up

2 x MAX

Foam Roll

1 x 2:00

Kneeling Hip Flexor Stretch

1 x 30

1/2 Kneeling Ankle Dorsiflexion

1 x 8 @ 5

Pigeon Stretch

1 x 30

Brettzel Stretch

1 x 30

Wednesday

Zone 2 Day: Phase 1

Conditioning

Zone 2

Perform an incline treadmill walk, outdoor walk, or stair stepper workout with a weighted vest for 45 minutes. To estimate you your Zone 2 Heart Rate %, first get your estimated maximum heart rate which is 220 - your age (i.e. 220 - 40 = 180bpm). From there take 60 - 70% of that (180bpm * 60% = 108bpm, 180bpm * 70% = 126bpm). If you cannot keep. your heart rate in the Zone 2 range with a weighted vest, start without weight.

Thursday

Functional Strength Day: Phase 1

Light Jog

1 x 2:00

Quadruped Knee Circles

1 x 10

World's Greatest Stretch

1 x 3

Inchworm

1 x 5

Walking Lunge with Rotation

1 x 5

Functional Strength Circuit

-Buy In: 50 body weight squats, 50 Push Ups Circuit: Complete each exercise 1x in order then repeat for 3 rounds total. Rest 3-5 min between rounds. A1: KB Swings x20 A2: Single Arm Farmer's Carry + Knee Drive x20 each A3: KB Snatch x8 each A4: KB Lunge + Press x6 each A5: KB Windmill x8 each A6: KB Halos x8 each -Buy Out: 50 body weight squats, 50 Push Ups ***Optional Extra Credit: 2 mile run for time to finish

Kneeling Prayer Stretch

1 x 1:00

Couch Stretch (Hip Flexors)

1 x 1:00

Butterfly Stretch

1 x 60

3 Way Hip Stretch

1 x 5 @ 0:05

Brettzel Stretch

1 x 60

Friday

HIIT #2: Phase 1

Light Jog

1 x 2:00

Quadruped Knee Circles

1 x 10

World's Greatest Stretch

1 x 3

Inchworm

1 x 5

Walking Lunge with Rotation

1 x 5

AMRAP (20)

- Buy In: 1000m row As many rounds as possible (AMRAP) in 20 minutes. Set a timer for 20 minutes and complete each exercise in order attempting to rest as little as possible. Record how many rounds you complete and aim too improve next week. A1: Row x150m A2: Medicine ball slams x15 A3: KB side swings x20 A4: Run 0.10 miles (or 40 sec no way to measure) -Buy Out: 1000m row

Brettzel Stretch

1 x 30

Foam Roll

1 x 2:00

Lying Figure 4 Stretch

1 x 30

Kneeling Hip Flexor Stretch

1 x 30

Kneeling Prayer Stretch

1 x 60

Coach