6-Week Firefighter Athlete — Ignition Programme

Hybrid strength and cardio training built specifically for serving firefighters who want to

train like athletes — not just fit enough to pass a test. Four sessions per week, two strength,

two hybrid cardio. A/B/C/D exercise blocks with full coaching notes on every exercise.

Every exercise was chosen because it transfers directly to a physical demand of the job —

casualty lifts, equipment carries, hose pulls, ladder climbs.

Inside:

4 phases — Ignition, Build, Peak, Sharpen

4 sessions per week, 50/50 strength and hybrid cardio

A/B/C/D exercise blocks with sets, reps, rest, and coach’s notes

Progressive overload specified every week

Chester treadmill simulations under fatigue

Firefighter-specific hybrid circuits (run + pull-ups + carry + drag)

Full Week 1 vs Week 6 benchmark retest

Progress tracker for key lifts and circuit timesInstant PDF download.

Who this is for:

Serving firefighters who want to be genuinely athletic

Candidates who’ve passed selection and want to keep progressing

Anyone ready to train with real structure and progression