Job Ready
Ignite Athletic Performance
First Responders, Functional Fitness, Functional Training, Tactical, Strength & ConditioningJob Ready is built for the firefighter who refuses to be the weak link. This program develops the strength and conditioning needed to meet the physical demands of a career in the fire service, from the academy to the fire ground. No fluff, no filler. Just purposeful training designed to make you unstoppable when it matters most.
**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
Box Squat
4 x 5
C
Bench Press
6 x 3 @ 50 %
D
Single Leg RDL
3 x 10-12
E1
DB Shrug
3 x 10-12
E2
Band Tricep Push Down
3 x 10-12
E3
Paloff Press
3 x 10-12
Parasympathetic Cool Down
F
We are always in Fight or Flight as first responders so it's important we recover intelligently. Complete a few rounds of box breathing. 4 second inhale in through your nose, hold 4 seconds, exhale 4 seconds, hold 4 seconds. This is one round. It's even better if you lay on the ground and prop your legs up a wall. It might seem silly but this has been proven to regulate the Parasympathetic Nervous System.
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
Conditioning
B
Slow Burn
5 Rounds 60s of work on each movement. Airbike Kettlebell Swing Rower Box Step Up 60s rest b/w rounds If you do this slick, use light dumbbells for the box step ups.
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
Bench Press
4 x 5
C
Hang Clean Pull
6 x 3 @ 50 %
D
DB Bulgarian Split Squat
3 x 10-12
E1
Alternating DB Hammer Curl
3 x 10-12
E2
Iso Hold DB Curl
3 x MAX
Recovery
F
Parasympathetic Cool Down
We are always in Fight or Flight as first responders so it's important we recover intelligently. Complete a few rounds of box breathing. 4 second inhale in through your nose, hold 4 seconds, exhale 4 seconds, hold 4 seconds. This is one round. It's even better if you lay on the ground and prop your legs up a wall. It might seem silly but this has been proven to regulate the Parasympathetic Nervous System.
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
Conditioning
B
Move
3-4 Rounds *You get to choose based off of how you feel. 5 min jog 4 min rower 3 min jump rope 2 min kettlebell swing 1 min sled push Use a light to moderate weight. If you do not have a machine or piece of equipment you can message the team chat for a sub or sub it on your own with a movement that you can complete for the prescribed time.
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
Rack Pull
4 x 5
C
Zercher Squat
6 x 3 @ 50 %
D
Incline DB Bench Press
3 x 10-12
E1
DB Roll Back
3 x 10-12
E2
DB Bicep Curls
3 x 10-12
E3
Single Arm Farmer Walk
3 x 20
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 60:00
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
Brandon Serio
A career firefighter and NSCA TSAC-F certified strength and conditioning coach. These programs are built specifically for the fireground, by someone who still shows up to it. Not generic fitness content. Training designed for the demands of the job. If you wear the gear, this was made for you.
When you join a team you’re getting more than programming, you’re joining an online community.
Job Ready
Job Ready
Job Ready
