FTF - Overhaul
Fire Tac Fitness
First Responders, Strength & Conditioning, Tactical, StrongmanSkill Level: Intermediate
Session Duration: 45-90 minutes
Training Days Per Week: 5 days
Program Length: 8 weeks
As both a firefighter and strength coach, I have spent years developing performance systems that work in the real world - on the fire ground and beyond. This program was built to bring out the best in tactical professionals, blending traditional tools like barbells and dumbbells with odd-object training like sandbags and sleds. By mastering movement across multiple implements - not just lifting, but moving with purpose - you will become a stronger, more resilient operator, a more capable athlete, and a healthier, more present force at home and on the job.
Overhaul in the fire service is the process of systemically searching for fire spread after the main fire has been extinguished. This could mean tearing through walls or searching through more concealed areas. The same idea applies to this program, to look for weaknesses that have gone unchecked. Just like a firefighter looking for fire extension, we're looking to build back muscle and help develop an aerobic capacity that helps get you back to performing at your best.
A1
Dead Bug
2 x 10
A2
Glute Bridge
2 x 10
A3
Goblet Squats
2 x 10
A4
KB Halo
2 x 5
B
Deadlift
8, 8, 6, 6, 6 @ 75, 80, 85, 85, 85 %
C1
One arm DB floor press
3 x 10 @ 75 %
C2
1-Arm DB Row
3 x 10 @ 75 %
C3
DB Bulgarian Split Squat
3 x 10 @ 75 %
D1
TRX Plank
0:15, 0:30, 0:45
D2
TRX Side Plank
0:45, 0:30, 0:15
E
Run/Jog/Walk/Bike Swim
1 x 20:00
A1
High Knees With Forward Travel
1 x 100
A2
Backpedal
1 x 100
A3
Side Skipping
1 x 100
A4
Side Shuffles Into A Sprint
2 x 50
A5
Bear Crawl
1 x 100
B
Sandbag Clean
8, 8, 6, 6
C1
Sandbag Carry
3 x 100
C2
Sled Rope Pull
3 x 100
D1
Backward Sled Drag
2 x 200
D2
Sled Push
2 x 200
A1
Dead Bug
2 x 10
A2
Glute Bridge
2 x 10
A3
Goblet Squats
2 x 10
A4
KB Halo
2 x 10
B
Incline Bench Press
10, 10, 8, 8, 8 @ 70, 75, 80, 80, 80 %
C1
Pull-Up
3 x 10
C2
Dip
3 x 10
C3
Romanian Deadlift with DB
3 x 10 @ 75 %
D1
TRX Mountain Climber
2 x 20
D2
TRX Body Saw
2 x 10
D3
TRX Pike
2 x 6
E
Run/Jog/Walk/Bike Swim
1 x 20:00
A1
High Knees With Forward Travel
1 x 100
A2
Backpedal
1 x 100
A3
Side Skipping
1 x 100
A4
Side Shuffles Into A Sprint
1 x 100
A5
Bear Crawl
1 x 100
B1
Sandbag Squat
3 x MAX
B2
Sandbag Carry
3 x 100
C1
Crawling Sled Drag
2 x 100
C2
Backward Sled Drag
2 x 100
C3
Sled Push
2 x 100
A
Run/Jog/Walk/Bike Swim
1 x 20:00
Brian Astleford
With 25 years plus in the fire service and EMS, I've spent over a decade helping firefighters build strength, resilience, and readiness. As an NSCA Certified Strength and Conditioning Specialist and member of the Florida Firefighters Safety and Health Collaborative, I bring battle-tested fitness strategies designed to keep firefighters, and others strong for the job - and for life.
Build Muscle - Increase Strength - Develop Aerobic Capacity - Overhaul and Rebuild for Performance
Get FTF - Overhaul
