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FireFit Project

Lewis Orzech

First Responders, Functional Fitness
Coach
Lewis Orzech

The Firefighter Combat Challenge 7-Week Performance Program is designed to prepare firefighters and tactical athletes to perform at their best when it matters most. Whether you’re competing in a Firefighter Combat Challenge event or looking to improve your job-specific fitness, this program develops the strength, power, speed, and work capacity needed to excel under pressure.

Over the course of seven weeks, you’ll follow a structured progression that combines strength training, explosive power development, conditioning, and event-specific simulations. Every workout is purposefully designed to improve your ability to move efficiently while carrying heavy loads, climb stairs, drag hose, force entry, perform victim rescues, and recover quickly between high-intensity efforts.

What You’ll Build

-Maximum strength for demanding fireground tasks -Explosive power for faster, more efficient movement -Anaerobic conditioning to sustain high-intensity efforts -Muscular endurance to fight fatigue -Confidence under fatigue through race-specific simulations

Who It’s For

-Firefighters preparing for Firefighter Combat Challenge competitions -Firefighter recruits looking to build job-specific fitness -Tactical athletes seeking elite functional performance

This isn’t random high-intensity training—it’s a systematic approach to developing the physical qualities that transfer directly to competition and the fireground. By the end of the seven weeks, you’ll be stronger, faster, better conditioned, and more prepared to perform when every second counts.

Train with purpose. Perform with confidence.

$80
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Speed
Every second counts, and the ability to accelerate quickly, move efficiently, and transition between events can be the difference between a personal best and falling behind. The result is faster event times, improved overall performance, and greater confidence on race day.
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Power
Power is the ability to produce force quickly—an essential quality for excelling in FireFit. From accelerating with the high-rise pack to driving the sled, swinging the Keiser, and dragging a victim, every event rewards explosive movement.
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Anaerobic Capacity
FireFit is a high-intensity event that relies heavily on the anaerobic energy system. Anaerobic training improves your ability to perform repeated, near-maximal efforts without slowing down, helping you sustain a high pace from start to finish.
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Skill Specific Training
Skill-specific training bridges the gap between fitness and performance. By practicing event-specific skills under realistic conditions, you’ll improve coordination, reduce wasted movement, and build the confidence to perform consistently under pressure.
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 6 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Sled // Plyo Box // Medicine Ball // Stairs // Sandbag
Recommended
Keiser // Firefit Tower
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Sample Week
Week 1 of 7-week program
Sunday
1-1 Speed

A1

Alternating Leg Swing

2 x 10

A2

Low Pogo + High Pogo

2 x 10

A3

Front Skips

2 x 30

A4

Accelerating High Knees

2 x 30

A5

Step Up Bound

2 x 10

B1

Stairs

2 x 6

B2

Stairs

3 x 1

B3

Stairs

3 x 6

C1

Stairs

3 x 1

C2

Stairs

3 x 6

Monday
1-2 Power

A1

Low Pogo Jumps

2 x 10

A2

Pogo Jump

2 x 10

A3

Single Leg Hops

2 x 10

A4

Single Leg Side to Side

2 x 10

A5

Skips

2 x 15

A6

Forward Bound

2 x 15

A7

Acceleration Bound

2 x 15

A8

Single Leg Bounds

2 x 10

B1

Barbell Row ISO

3 x 0:05

B2

KB High Pull

3 x 2

C

Sled Pull (Arms Only)

3 x 12

D

Zercher Hold

3 x 0:30

E

Backward Sled Drag

3 x 30

F

Med Ball Slam

3 x 3

Tuesday
1-3 Lactic Threshold

A

Assault Bike

1 x 3:00

B

Sled Push

3 x 2:00

Wednesday
1-4 Practice

A

Sport-specific skill work

Thursday
1-5 Rest
Friday
1-6 Speed

A1

Alternating Leg Swing

2 x 10

A2

Low Pogo + High Pogo

2 x 10

A3

Front Skips

2 x 30

A4

Accelerating High Knees

2 x 30

A5

Band Face Pull

2 x 10

A6

Med Ball Slam

2 x 5

B1

Bundle Hoist

3 x 3

B2

Bundle Hoist

3 x 8

C1

Force Prop

3 x 2

C2

Force Prop

3 x 7

D1

Dummy Drag

3 x 5

D2

Dummy Drag

3 x 30

Saturday
1-7 Power

A1

Low Pogo Jumps

2 x 10

A2

Pogo Jump

2 x 10

A3

Single Leg Hops

2 x 10

A4

Single Leg Side to Side

2 x 10

A5

Skaters

2 x 15

A6

Speed Skaters

2 x 15

B1

Lateral Wall ISO

3 x 0:05

B2

Band Reactive Skater

3 x 2

C

Zig Zag Hops

3 x 6

D1

Wall Acceleration ISO

3 x 0:05

D2

Lunge Jumps

3 x 2

E

Forward Sled Drag

3 x 20

Coach
More from Lewis Orzech
coach-avatar Lewis Orzech

My athletic background spans everything from ultra-marathons to Olympic weightlifting, giving me a unique perspective on developing well-rounded, resilient athletes. As a coach, I combine evidence-based training with real-world experience to help firefighters and tactical athletes become stronger, faster, more powerful, and better prepared for both competition and the fireground.

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