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12 Week Firefighter Program

Brandon Nicolas

Coach
BRANDON

WHETHER YOU'RE ASPIRING TO JOIN THE NOBLE RANKS OF FIREFIGHTING OR ALREADY SERVING AS A FIREFIGHTER,THIS PROGRAM IS DESIGNED TO HELP YOU ON YOUR JOURNEY TOWARDS OPTIMAL FITNESS AND READINESS.

AS A FIREFIGHTER, PHYSICAL FITNESS ISN'T JUST ABOUT LOOKING GOOD, IT'S ABOUT BEING PREPARED FOR THE DEMANDING CHALLENGES THAT COME WITH THE PROFESSION.

THIS IS A COMPREHENSIVE COLLECTION OF PROGRESSIVE AND PROVEN TRAINING, WORKOUTS, TIPS, INSIGHTS AND COACHING SPECIFICALLY TAILORED TO MEET THE UNIQUE NEEDS OF FIREFIGHTERS. FROM STRENGTH TO ENDURANCE AND FELEXIBILITY AND INJURY PREVENTION, EACH SESSION IS CRAFTED WITH YOUR PHYSICAL AND MENTAL WELL-BEING IN MIND.

INVEST IN YOURSELF INVEST IN YOUR HEALTH INVEST IN YOU PERFORMANCE INVEST IN REACHING PEAK PHYSICAL AND MENTAL FITNESS

$50
Get 12 Week Firefighter Program
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Specific Training for Specific Demands
This isn't some cookie cutter program for anyone. But if you want to be the absolute best and most trusted firefighter you can be, this program will get you there. This program will help you both physically and mentally with the elements that we all deal with on a daily basis. I layout the training in a super easy and user friendly format, you just need to show up, accept the challenge and commit!
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Training for Any Firefighter, Anywhere
This training programming goes anywhere and everywhere you go, all right on your phone! No more excuses or explanations. Crush it in the gym, in the garage, at the firehouse, in the backyard, literally anywhere.
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Training That Covers ALL the Bases
Build strength, endurance, flexibility, agility, mental toughness and get in the best shape of your life all to perform at maximum capacity when the time comes. Everyone on this program is ready! Are you?
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Affordable and Efficient
Can't pay hundreds a month for personal training? I've got you! Limited time with work, family and other commitments. I've got you covered there too. This program is the most cost effective and efficient program money can buy!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
I'll hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Lifeless PDFs suck. This program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Barbell // Leg Press // Hamstring Curl Machine // Quad Extension // Cables
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Sample Week
Week 1 of 12-week program
Sunday
Day 1- Run + Push

A

Run

1 x 30:00

B

Push-Up

4 x MAX

C

DB Bench Press

3 x 10

D

DB Shoulder Press

3 x 12

E

Dip

3 x 12

F

DB Lateral Raise

3 x 15

G

Plank

1 x 1:00

Monday
Day 2 - Run + Pull

Conditioning

A

Fartlek Run

1 Mile Warm Up 5 Minutes @ Easy Pace 3 Minutes @ Hard Pace (hard is 80-90% of your max) 3 Minutes @ Recovery / zone 2 5 Minutes @ Hard Pace 2 Minutes @ Recovery / zone 2 2 Minutes @ Hard Pace 2 Minutes @ Recovery / zone 2 3 Minutes @ Hard Pace 5 Minutes Cool Down

B

Pull-Up

3 x 8

C

DB Row

3 x 12

D

Band Face Pull

3 x 15

E

DB Bicep Curls

3 x 12

F

Reverse Crunch

3 x 20

Tuesday
Day 3 - Run + Leg Day

A

Run

1 x 30:00

B

Back Squat

3 x 10

C

DB Lunges

3 x 10

D

Leg Press

3 x 10

E

Leg Extension

3 x 15

F

Prone Machine Hamstring Curl

3 x 15

G

Calf Raise

3 x 15

Wednesday
Day 4 - WOD

WOD #1

A

You're going to do 8 rounds for time! .25 Mile Run 10 Sit Ups 10 Push Ups 10 Burpees 10 Jump Squats

Friday
Day 6 - Long Run

A

Run

1 x 45:00

Coach
More from Brandon Nicolas
coach-avatar BRANDON

Firefighter, Fitness Fanatic, Coach and all-around performance expert for those on the front lines and who are responding first to help those in need!

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Don't Hesitate, Your Best is waiting!

There is no day like today! Purchase the program today and you can pick the exact date you want to get after it.

Get 12 Week Firefighter Program
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12 Week Firefighter Program
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