Date: July 23 or 24 (1-Day Class)
Class Time: 0800-1700
Location: TBA
PPE: Full PPE

Fire Ground Ready is a comprehensive, one-day course designed to equip firefighters with the knowledge to build, apply, and sustain job-specific fitness and nutrition strategies. Led by Lieutenant Matt Chan, the course combines classroom education with structured practical application, allowing participants to apply concepts in real time and leave with usable tools.

Participants will leave with:

• A practical understanding of firefighter-specific programming, recovery, and longevity.

• Simple nutrition tools that work on shift, at home, and on the road.

• Training templates for building strength, aerobic capacity, and high-intensity fitness without burnout.

• Confidence in scaling workouts, prioritizing intensity, and making smart training decisions for themselves or their crew.

• A realistic framework for improving fitness culture within a crew or department.

Participants will explore:

What Fitness Means for the Fire Service

Understand the physical capacities, energy systems, and skill balance required for the demands of firefighting. Learn why broad, balanced work capacity is the most protective and transferable approach to long-term fitness and career longevity.

Tactical Nutrition for the Fire Service

Develop a no-nonsense understanding of firefighter nutrition. Learn habit-based eating, hand-size portion guidelines, and practical approaches to support energy, body composition, and recovery during shift work without restrictive diets.

Program Design & Workout Priorities for Firefighters

Learn how to build and adjust training around rotating shifts, limited equipment, fatigue, and recovery. This section covers long- and short-term planning, balancing strength, aerobic (Zone 2), high-intensity, and job-specific work, choosing appropriate intensity, and evaluating workout quality so training transfers to the fire ground without burnout.

Practical Application and Coaching

This portion of the course is hands-on and collaborative. Participants will work through real training sessions and apply different training stimuli, including strength, aerobic (Zone 2), and higher-intensity efforts. Movements, loading, and intensity are adjusted in real time, with open discussion and practical carryover to station and shift training.