New

The Firefighter Foundations Program

Forge Fitness

First Responders, Functional Training, Tactical, Strength & Conditioning
Coach
Justin Folz

Firefighter Foundations is for any firefighter looking to build a strong foundation of physical fitness - whether you're brand new to the job, prepping for the academy, or you've been on the line for years and know it's time to get more structured. If your workouts have been random, borrowed from a generic fitness program, or skipped altogether because you didn't know where to start, this program was built for you.

This isn't a generic 12-week template pulled off a shelf. It's a structured blend of strength and conditioning built around what the job actually demands: carrying load, aerobic capacity, and staying capable when you're fatigued. This is not just moving weight for the sake of a bigger number and it wasn't written by a coach guessing at what firefighters need. It was built by an active firefighter who trains for the same job you do, and who's already coached others through it.

Twelve weeks. A clear plan. Strength and conditioning that carries over to the fireground. Delivered straight to your TrainHeroic app, no guesswork required.

$67
Get The Firefighter Foundations Program
benefit-image-0
Build Real Strength and Work Capacity
Train for the demands of the job — An aerobic engine that lasts and strength when it matters most. Not just lifting to look good in the gym. Strength and conditioning built to transfer directly to the fireground.
benefit-image-1
Cut the Guesswork Out of Training
No more wondering if what you're doing actually matters. Every week is planned and progressive. You show up and train, instead of standing in the gym trying to figure out what to do.
benefit-image-2
Build the Discipline That Carries Over
Twelve weeks of structured training builds more than fitness — it builds the habit of showing up physically prepared and mentally engaged. That's the same discipline your crew needs to see from you on shift.
Features
feature-icon
Programming 6 days per week
Structured workouts, programmed 6 days per week for 12 weeks. The program is split into 4 progressive phases.
feature-icon
Exercise Video Guidance
Instructional videos to guide your training and make execution easy.
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Advanced Tools and Data Tracking
Set goals, track progress, and stay accountable. All the tools you need to build the habit and stay consistent, right in the app.
Equipment
Required
Full Standard Gym (Barbell, DB's, KB's, Cable Machine)
Recommended
Sandbag // Box // Rower // Tire & Sledge
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Strength Training - Push (Phase 1)

A

Warm-Up

1 x 5:00

B

Push-Up

5 x 10

C

Bench Press

4 x 6

D

Overhead Press

3 x 8

E

Cable Fly

3 x 12

F1

Tricep Pushdown

3 x 12

F2

DB Lateral Raise

3 x 15

G

Push-Up

1 x 25

Monday
Strength Training - Lower (Phase 1)

A

Warm-Up

1 x 5:00

B1

Jump Rope

3 x 30

B2

Box Jump

3 x 8

C

Back Squat

4 x 6

D

RDL

3 x 8

E1

Goblet Squat

3 x 12

E2

KB swings

3 x 12

F

Walking Sandbag Lunges

3 x 25

Tuesday
LISS Cardio

A

Cardio

1 x 30:00

Wednesday
Full Body Burn: Circuit

Circuit

A

10 Rounds for Time: - Goblet Squats x 5 - KB Single Arm Overhead Press x 5 each - Chin Ups x 5 - KB Swings x 5 - Push Ups x 5 - Farmer Carry x 25 yds

Thursday
Muscular Endurance & Mobility

Circuit

A

3 Rounds: - Push Ups x 25 or failure - Plank x 1:00 or failure - Wall Sit x 1:00 or failure - Pull Ups x 10 or failure Rest for 30-180 seconds between each exercise.

Circuit

B

Thoracic & Shoulder Reset: - Foam Roll: Upper back x 1:30 - Thread the Needle x 8/side - Wall Angels x 10 - Banded Lat Stretch x :30/side - Cat-Cow x 10 - Tall Kneeling Y-T-W Holds (3 sec hold each position x 2 rounds)

Friday
Strength Training - Pull (Phase 1)

A

Warm-Up

1 x 5:00

B1

Band Face Pull

3 x 12

B2

Pull-Up

3 x 8

C

Trap Bar Deadlift

4 x 6

D

Lat Pulldown

3 x 12

E1

Cable Facepull

3 x 12

E2

Farmers carry

3 x 50

F

Barbell Bicep Curl

3 x 12

G

Pull-Up

1 x 15

Saturday
Rest & Recover
Coach
More from Forge Fitness
coach-avatar Justin Folz

Active firefighter and paramedic student, former D1 baseball athlete. I train firefighters the way I trained for sport — with a purpose, not a guess. My programs are built around what the fireground actually demands: real strength, conditioning, and work capacity in gear, so you show up capable when it counts.

closer-image-1
closer-image-2
Build the Legacy

The American Fire Service has a strong, well-respected legacy, built by those who came before us. It is our responsibility to add to it. It's time to become the firefighter your crew and community can count on. Let's get to work!

Get The Firefighter Foundations Program
closer-image-3
FAQs
Is this for new or experienced firefighters?
Both. Recruits use it to prepare for academy and probation. Active firefighters use it to stay fit, durable, and consistently prepared for the job.
How much time does it take?
Most days are 45 minutes or less. The program is built to fit around shift work and real life.
What if I miss a day?
Missing a day isn’t a big deal. The goal is consistency over weeks, not perfection day-to-day.
What if I don't know how to do an exercise?
The program includes a full video library from TrainHeroic. Every exercise has a description and video showing you how to do it.
Is this a subscription or a one-time payment?
The Firefighter Foundations Program is a one-time payment of $67, which ends up being less than a dollar a day. No monthly fees. No hidden costs. One payment, full access.
The Firefighter Foundations Program
Join Today!