Firefighter Ready

Program Description

Firefighter Ready! This 4-week program is built for firefighters and Wildland firefighters who need more than just gym strength. Each week targets a different aspect of the job so you leave stronger, faster, and better prepared for real-world fireground demands. Week 1 – Strength: Build the raw power to move heavy hose, tools, and debris. Heavy compound lifts, low reps, and focused rest. Week 2 – Work Capacity & Muscular Endurance: Train to keep going when the job doesn’t let you stop. Higher reps, minimal rest, and functional circuits to handle long shifts. Week 3 – Cardiovascular: Develop the stamina to perform for hours in gear. Steady-state cardio, rucking, and interval training to build both aerobic and anaerobic capacity. Week 4 – Muscle Building & Sculpting: Focus on adding muscle mass, improving muscle definition, and building a balanced, durable physique with targeted strength-hypertrophy training. By the end of these four weeks, you’ll have improved strength, endurance, muscle size, and functional performance—exactly what it takes to handle the unpredictable demands of firefighting.

Program Overview