Fire Ground Ready - 8 Week Program (eBook)
Fire Ground Ready - 8 Week Program (eBook)
Descripción del producto
Fire Ground Ready is an 8-week training program designed around the real physical demands of firefighting. Created by Lieutenant with North Metro Fire Rescue and Rogue Journeyman, Matt Chan, who has direct insight into the long shifts, back-to-back calls, and high-stress moments the job requires, this program focuses on building durable, usable fitness that holds up when you’re already fatigued. The goal is simple: improve the strength, conditioning, and movement quality that show up on scene.
The program targets the essentials—strength for working under load, aerobic capacity for sustained efforts, and VO2 and anaerobic power for intense stretches on air. Training sessions are built around patterns and tasks that reflect what firefighters actually do: lifting, carrying, climbing, dragging, and working in confined or unpredictable environments. Weekly structure includes lower and upper body strength work, steady zone 2 conditioning, zone 4 high intensity sessions, ruck intervals, varied mixed-modal efforts, and accessory training to keep joints and movement patterns reliable over time.
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Fire Ground Ready - 8 Week Program (eBook)
Fire Ground Ready is an 8-week training program designed around the real physical demands of firefighting. Created by Lieutenant with North Metro Fire Rescue and Rogue Journeyman, Matt Chan, who has direct insight into the long shifts, back-to-back calls, and high-stress moments the job requires, this program focuses on building durable, usable fitness that holds up when you’re already fatigued. The goal is simple: improve the strength, conditioning, and movement quality that show up on scene.
The program targets the essentials—strength for working under load, aerobic capacity for sustained efforts, and VO2 and anaerobic power for intense stretches on air. Training sessions are built around patterns and tasks that reflect what firefighters actually do: lifting, carrying, climbing, dragging, and working in confined or unpredictable environments. Weekly structure includes lower and upper body strength work, steady zone 2 conditioning, zone 4 high intensity sessions, ruck intervals, varied mixed-modal efforts, and accessory training to keep joints and movement patterns reliable over time.
Fire Ground Ready is suited for anyone preparing to enter the fire service as well as active-duty firefighters who want structured training that builds capacity without unnecessary wear. The complete 75-page guide includes clear daily programming and embedded video links, giving you a straightforward plan to follow every time you train.
Recommended Equipment:
Sample Days
Especificaciones del producto
Especificaciones:
- TrainFTW programming eBook - 75 pages (Digital Only)
- Period: 8 Weeks
- Daily warm-ups, strength work, conditioning, accessories, and cool-downs
- Upper- and lower-body strength progression focused on long-term durability
- Aerobic, anaerobic, Zone 2, Zone 4, and ruck-based conditioning
- Fireground-specific sessions designed for crew training
- Video demonstrations included for all movements
- Equipment substitutions and station-friendly options provided
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PLEASE NOTE: This is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
Iron Game Programming is not yet available for purchase in the following countries: Albania, Andorra, Belarus, Bosnia, Iceland, Liechtenstein, Macedonia, Moldova, Montenegro, San Marino, Serbia, Switzerland, Turkey, and Ukraine.
Returns and refunds are not available for non-physical items.
ABOUT MATT & CHERIE:
Matt Chan is a longtime firefighter and former CrossFit Games competitor who has built his career around staying prepared for the demands of the job. Now a Lieutenant with North Metro Fire Rescue, he brings firsthand experience from the field and years of high-level training to the programs he creates. His wife, Cherie, has been coaching and programming for more than fifteen years, working with thousands of athletes and keeping every session clear, practical, and focused on what actually moves people forward. Together, they run TrainFTW and build training that helps firefighters and everyday athletes stay strong, capable, and durable for the long term.