Fire Athlete
WeightliftingIf you're looking to build muscle or enhance your performance on the fire ground, Fire Athlete's "The Heavy Set" program is the ultimate solution. This comprehensive program is designed to build not only muscle strength but also endurance and agility, critical for the physically demanding nature of firefighting.
What sets it apart as the best choice is its unique focus on functional strength and real-world scenarios. We've tailored exercises to mimic the challenges firefighters face daily, ensuring you're better prepared for the job.
Plus, our program is backed by expert guidance, incorporating the latest fitness science, and providing a systematic approach to help you achieve the peak physical condition needed for this heroic profession. Don't settle for anything less when your safety and the safety of others are at stake – choose "The Heavy Set" program that prioritizes your success and well-being.
Features5 sessions per week
Must use App app to view and log training
Team Training
A
Bench Press
4 x 10
B
Incline DB Bench Press
4 x 10
C
Shoulder Press
3 x 10
D
Hand Release Push-Up
3 x 25
Circuit
E
10 min EMOM (Every Minute on the Minute) 5x STO (Shoulder to Overhead) Medium Barbell 5x Burpees
A
Back Squat
4 x 10
B
Romanian Deadlift
4 x 10
C
Air Squat
3 x 10
D
Hanging Knee Raise
3 x 12
E
Russian Twist
3 x 20
Circuit
F
8 min AMRAP (As Many Rounds As Possible) 10x KB Swing 15x Ball Slams
Circuit
A
30 to 45 min of any exercise you choose. Run, Row, Bike, Swim, Hike, Ruck
A
Pull-Up
4 x 5
B
Bent Over Row
4 x 10
C
Barbell Bicep Curl
3 x 10
D
Sit-up
3 x 50
Circuit
E
8 min AMRAP (As Many Rounds As Possible) 10x KB Snatch (light)- 5 each side 20x Grasshoppers 30x Double Unders or 50x Single Unders
A
Reverse Lunges
5 x 10
B
Bulgarian Split Squat
4 x 10
C
Step-Ups
4 x 10
D
Russian Twist
3 x 30
Circuit
E
8x Front Squat Row 250 meters -rest 2 minute 4 rounds
Fire Athlete
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. For anyone wanting to take their physical training to the next level.
When you join a team you’re getting more than programming, you’re joining an online community.
The Heavy Set (Weight Lifting)
The Heavy Set (Weight Lifting)
The Heavy Set (Weight Lifting)
