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Fittest Rookie On The Job

Brandon Nicolas

Coach
Brandon

Everyone has to start somewhere!

Whether your preparing for the academy or are freshly graduated this program will get you in the best shape of your life and have the rest of the crew asking, "how are you so fit?"

Over the course of 12 weeks, we will build strength, durability, flexibility, agility and confidence through proven and tested training. This program provides a unique blend of movement, hypertrophy, power and strength that is not only guaranteed to get you in great shape, but make you one of the most trusted people in the department.

Don't let fitness or confidence be something you're unsure of. Be the absolute best you can be and you can start that process right here!

$50
Get Fittest Rookie On The Job
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Training Built For Rookies
This program is tailored SPECIFICALLY for those rookies who have a goal to be the fittest on the team. These are proven methods leveraged by Hundreds of Firefighters across the globe. Join all of the other rookies who are the fittest rookies anyone knows!
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Time Tested / Battle Proven
This isn't training that I pulled from some generic source. This is training that has been implemented by some of the best first responders out there. Tested, torn apart, and tested again, this program won't let you down as long as you show up and put in the energy and effort.
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Training In The Palm of Your Hand
No more long, wordy and annoying ebooks, PDFs, excel spreadsheets or word docs. This training comes fully loaded with video demos, expert instruction, points of performance and everthing you need to be your absolute best early in your career as well as over the long run. If you have your phone available, your training is available. Let's get it!
Features
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Access to your coaches
I will hold you accountable and provide the feedback you need to grow
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Programming 4 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
No guesswork, just the good stuff delivered right to your phone
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Delivered through TrainHeroic
Sweating over a lifeless PDF sucks Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbells // Kettlebells // Barbells // Sled // Plyo Boxes // Dip Bar
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Sample Week
Week 1 of 12-week program
Sunday
Day 1

A

Bench Press

3 x 10

B

Cable Flies

3 x 10

C

Barbell Overhead Press

3 x 10

D

DB Fly

3 x 10

E

Tricep Dips

3 x 10

Zone 2 Run:

F

30-45 Min @ 60-70% of max heart rate

Monday
Day 2

A

Bent Over Row

3 x 10

B

Pull-Up

3 x MAX

C

Face Pulls

3 x 12

D

DB Bicep Curls

3 x 12

Threshold Run:

E

Fartlek Workout, Pyramid Run, 1/1 Speed Run, etc

Wednesday
Day 3

A

Squats

3 x 10

B

Deadlift

3 x 10

C

Lunges

3 x 12

D

Calf Raise

3 x 20

Zone 2 Run:

E

30-45 minutes at 60-70% of max heart rate

Friday
Day 4

Hyrox Workout:

A

As Many Rounds As Possible in 30 Minutes 10 Thrusters (95/65 lbs) 10 Pull-ups 200m Run

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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THE TIME IS NOW!

If being the fittest rookie on the job is important to you, you gotta get started today! Don't wait, take action, and we'll see you in the program!

Get Fittest Rookie On The Job
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