Matt Erdman
First RespondersThe training is set up with 3 lifting days each week, and 2 conditioning days each week. The goal of this training is to help First Responders handle the challenges they face each day, and be able to take on the extra weight from duty gear, stress from shift work, and chaos of each call.
I am a 14 year LEO who was a Use of Force Instructor and SME, Field Training Officer, Academy Supervisor/Coordinator, and Fitness Team Member. I have been coaching for over 10 years, am certified through the NSCA with my CSCS and TSAC-F, and have earned a Masters Degree in Exercise Science.
I have used this program with First Responders already, and they have seen great improvements in their health, body composition, strength, and endurance on the job when they have to perform under stress.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Hip and Shoulder Series
B
Back Squat
4 x 6 @ 60 %
C
Pull-Up
3 x 4
D
Russian KB Swing
3 x 10
E
Walking Lunges
3 x 15
F1
Dip
3 x 5
F2
DB Farmer's Walk
3 x 20
A
Hip/shoulder Series
B
Walk
1 x 20:00
A
Hip/shoulder Series
B1
Bench Press
4 x 6 @ 60 %
B2
Dead Bug
4 x 0:20
C
1-Arm DB Row
3 x 8
D
Step-Ups
3 x 6
E1
DB RDL
3 x 6
E2
Weighted Overhead Walk
3 x 20
A
Conditioning Options
1 x 15:00
A
Hip/shoulder Series
B1
Jump Shrug
3 x 5
B2
Pallof press
3 x 8
C1
Straight Arm Pulldown
3 x 12
C2
Backward Sled Drag
3 x 20 @ 6
D1
Band Face Pull
3 x 12
D2
Incline DB Bench Press
3 x 8
E1
Side Plank
3 x 0:20
E2
Goblet Carry
3 x 20
Matt Erdman
Matt has been coaching First Responders and athletes for over 10 years. He has helped dozens of athletes reach the next level, and keep First Responders healthy and strong to perform at their best.