Fit For Duty Course

HEROIC Training Methods

Functional Training, First Responders

Coach

Brandon Robb, NSCA-CPT, TSAC-F

Ever wonder what it takes to develop the fitness needed to dominate a Fitness Test?

Over the years, I have had women come to me looking to build the athleticism needed to pass a fitness test - be if a PFT, CPAT, PARE or similar.

Whether the concern is upper body strength, endurance, or some other aspect of the Fitness test, they have concerns about their abilities.

They find that running and simply going to the gym is not producing the results they were looking for.

And after years of helping MULTIPLE Women develop the strength and endurance needed to excel in their jobs, I built FIT FOR DUTY.

A program the is designed and built SPECIFIC to address the needs of FEMALE First Responders.

With an emphasis on building upper body strength, endurance and speed - WITHOUT sacrificing other necessary aspects of fitness for the job.

I built FIT FOR DUTY to help empower the women I work with, to help them unlock abilities they didn't know they had and to enhance the abilities they already had.

FIT FOR DUTY exists to empower you.

$397

Get Fit For Duty Course

BUILD USABLE STRENGTH FOR YOUR CAREER

With an emphasis on building upper body strength, rest assured you will walk into any fitness test prepared to drop jaws. Fire out as many pull ups and push ups as you need to, and become the standard all others are measured against. Build the kind of strength that matters in the field, not some clueless magazine.

DEVELOP ENDURANCE BEYOND RUNNING

Ever spend more hours than you care to admit running to build endurance, only to face certain tasks that still leave you gassed? That is because building a true, usable Aerobic Capacity takes more than just running. You have to be able to run, of course. But you also have to be able to perform certain tasks for longer periods of time where you are NOT running.

STOP THE GUESSWORK ON NUTRITION

Get a CUSTOMIZED Nutrition Guide from our team delivered to your inbox, complete with a breakdown on Calories, Macros and Portions so that you can ensure you have the tools to make the progress you want. We don't believe in pushing crazy diets on you, but rather give you a simple, easy to follow system to empower you to live your life, and make the progress you want to, with confidence.

A COMMUNITY TO BE YOUR BEST

Connect with other Female First Responders who can push you, motivate you and support you in a tough career.

Features

Connect with a Community

Communicate with world class coaches with our in app messaging to ask questions, get feedback and reach the next level in your performance

Programming 6 days per week

16 weeks of daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

Join a community of Female First Responders just like you to connect, compete and keep you motivated through your training

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

AT HOME + IN GYM EQUIPMENT OPTIONS PROVIDED

Sample Week

Week 1 of 16-week program

Sunday

Welcome

Tempo Training

There are four numbers that constitute the tempo of an exercise, so it may look something like this: 30X1 The first number (3) is the eccentric, or lowering, component of the lift. The second number (0) denotes any pause at the midpoint. The third number (X) is the concentric, or lifting, component, where X denotes explosive nature of the "up" of the movement. Finally, the fourth number (0) denotes any pause at the top. A 30X0 tempo makes perfect sense on lifts that start with an eccentric, or lowering phase, like a squat or bench press. You lower the bar for 3 seconds, there's no pause at the midpoint, and then you return to the starting position. Reset and go again. However, people get confused with exercises that start with the concentric portion of the lift such as chin-ups and barbell curls. Just remember, the first number is always the eccentric, and the third number is always the concentric, and you'll be good to go. *Write Up Courtesy T-Nation

Track and Log your Training

It is important to track and log your training. If you are unfamiliar with how to do so, make sure that you watch the video below.

Nutrition 101: Starting Off

Nutrition can be a touchy subject, but we want to make sure that you are able to start. off on the right foot. AND, because we are not working with you on a 1:1 approach at this point, we want to make sure that EVERYONE we work with has the foundation in place first. So depending on where you are at, we want to either catch you up OR ensure that the foundation you DO have is sound before we get really jiggy with nutrition.' So here is your task for Nutrition Step 1: Go to www.heroicathletics.com/nutrition and fill out the form Step 2: Wait to receive your customized nutrition guide within 48 hours Step 3: Follow the advice found within your customized Nutrition guide for the first 4 weeks of the program, on week 5 we will be building on the concepts.

Monday

AT HOME OPTION | Base Cycle | Week 1 Day 2

How to Read a Workout

As time goes on, you will become better and better at understanding the workouts and how they are written. This gives a brief explanation on how to read a workout and what to focus on. Any questions, feel free to throw it up in the feed.

Athletic Burpee

1 x 10

Cobra squats

1 x 10

BW Cossack Squat

1 x 10

Single Leg Cone Touch

1 x 10

BW Curtsy Lunge

1 x 10

Sandbag Back Squat

5 x 8

Single Arm DB Suitcase Contralateral Rear Foot Elevated Split Squats

4 x 10

Handbag Hip Thrust

4 x 12

Burpee

1 x 10

Two-step Lateral Shuffle

1 x 6

Handbag Single Arm Reverse Lunge

1 x 14

Monday

IN GYM OPTION | Base Cycle | Week 1 Day 2

How to Read a Workout

Cardio of Choice

1 x 10

Cobra squats

1 x 10

BW Cossack Squat

1 x 10

Single Leg Cone Touch

1 x 10

BW Curtsy Lunge

1 x 10

Back Squat

1 x 5

Back Rack Rear Foot Elevated Split Squat

4 x 10

Theraband Barbell Hip Thrust

4 x 12

Cardio of Choice

1 x 10

Two-step Lateral Shuffle

1 x 6

Single Arm DB Overhead Walking Lunge

1 x 15

Tuesday

IN GYM OPTION | Base Cycle | Week 1 Day 3

Burpee

1 x 10

Bear to Table

1 x 10

Prone Snow Angels

1 x 10

Push Up with a Plus

1 x 10

Iron Man ISO Hold

1 x 0:30

Eccentric Pull-Ups

5 x 5

Barbell Z Press

5 x 6

Single Leg MB Toe Touch

1 x 10

Teapots

1 x 10

Teapots

1 x 10

Run

1 x 400

Assisted Pull Ups

1 x MAX

Push Up

1 x MAX

Run

1 x 400

Tuesday

AT HOME OPTION | Base Cycle | Week 1 Day 3

Athletic Burpee

1 x 10

Bear to Table

1 x 10

Prone Snow Angels

1 x 10

Push Up with a Plus

1 x 10

Iron Man ISO Hold

1 x 0:30

Bedsheet Low Row

5 x 5

Sandbag Z Press

5 x 6

Single Leg MB Toe Touch

1 x 10

KB Teapot

1 x 10

KB Teapot

1 x 10

Run

1 x 400

Handbag Bent Over Rows

1 x MAX

Push Up

1 x MAX

Wednesday

IN GYM OPTION | Base Cycle | Week 1 Day 4

Run

1 x 400

Hip Rotational Flow

1 x 1

Cobra Kang Squats

1 x 8

Sumo Deadlift

1 x 5

Russian KB Swing

5 x 10

Depth Box Jump

5 x 3

BW Cossack Squat

2 x 10

Lateral Bounds

2 x 12

BW Reverse Lunge

2 x 12

BW Good Morning

2 x 12

High Skips

2 x 12

Leg Swing Front to Back

2 x 0:30

Leg Swing Side to Side

2 x 0:30

Sprint

8 x 0:20

Wednesday

AT HOME OPTION | Base Cycle | Week 1 Day 4

Run

1 x 400

Hip Rotational Flow

1 x 1

Cobra Kang Squats

1 x 8

Dual Handbag Sumo Deadlift

6 x 6

Russian Handbag Swing

5 x 10

Depth Jump to Explosive Jump

5 x 3

BW Cossack Squat

2 x 10

Lateral Bounds

2 x 12

BW Reverse Lunge

2 x 12

BW Good Morning

2 x 12

High Skips

2 x 12

Leg Swing Front to Back

2 x 0:30

Leg Swing Side to Side

2 x 0:30

Sprint

8 x 0:20

Thursday

IN GYM OPTION | Base Cycle | Week 1 Day 5

Cardio of Choice

1 x 10

Hanging Scapular Depressions

1 x 10

Dumbbell Pull Over

1 x 10

Contralateral Dead Bug

1 x 10

Yoga Push Up

1 x 10

Supine Ring Row

5 x 5

Dumbbell Bench Press

5 x 10

Half Kneeling Single Arm Dumbbell Press

4 x 8

Three Point DB Row

4 x 8

Dumbbell Hang Power Clean

21, 15, 9

Hanging Straight Leg Raise

21, 15, 9

Ball Slam

21, 15, 9

Parallel Bar Dips

21, 15, 9

Thursday

IN HOME OPTION | Base Cycle | Week 1 Day 5

Athletic Burpee

1 x 10

Pillar Hold Scapular Push Up

1 x 10

Contralateral Dead Bug

1 x 10

Yoga Push Up

1 x 10

Bedsheet Low Row

5 x 5

Dual Handbag Floor Press

5 x 10

Half Kneeling Single Arm Contralateral Press

4 x 8

Three Point Handbag Row

4 x 8

Dual Handbag Hang Power Clean

21, 15, 9

Straight Leg Raise

21, 15, 9

Ball Slam

21, 15, 9

Knee Supported Bucket Depth Push Ups

21, 15, 9

Friday

AT HOME OPTION | Base Cycle | Week 1 Day 6

Jumping Jacks

1 x 25

BW Cossack Squat

1 x 10

BW Curtsy Lunge

1 x 10

Cobra Kang Squats

1 x 10

Clamshell Plank

1 x 20

Bucket Front Carry Squats

5 x 5

Dual Handbag Alternating Leg Deadbug

4 x 45

Half Kneeling Low to High Chop

4 x 45

V-Ups

4 x 45

Single Arm Handbag Thruster

6 x 7

Single Arm Handbag Lateral Step Up

6 x 7

Bedsheet Pull Ups

6 x 7

Friday

IN GYM OPTION | Base Cycle | Week 1 Day 6

Cardio of Choice

1 x 10

BW Cossack Squat

1 x 10

BW Curtsy Lunge

1 x 10

Goblet Squat

1 x 10

Lateral Band Walk

1 x 20

Pause Front Squat

5 x 5

KB Arms Only Dead Bugs

4 x 45

Half Kneeling Low to High Chop

4 x 45

V-Ups

4 x 45

Single Arm Dumbbell Thruster

6 x 7

Single Arm DB Lateral Step Ups

6 x 7

Assisted Pull Ups

6 x 7

Saturday

WEEKLY RESET

Weekly Temple

Weekly Reset

Click the link below and complete your Weekly Temple. https://bit.ly/weeklyreset So you have two choices each week... you can use this form to help yourself get clear and make a plan for action, or you can paint your face and cause panic in the streets. Choice is yours. Chances are if you are winging it, you won't be making the progress you want...

Saturday

IN GYM OPTION | Base Cycle | Week 1 Day 7

Hip Rotational Flow

1 x 5:00

Thoracic Flow

1 x 5:00

Cardio of Choice

1 x 400

Plank

1 x 0:45

Cardio of Choice

1 x 400

Sandbag Carry

1 x 100

Saturday

AT HOME OPTION | Base Cycle | Week 1 Day 7

Hip Rotational Flow

1 x 5:00

Thoracic Flow

1 x 5:00

Cardio of Choice

1 x 400

Plank

1 x 0:45

Cardio of Choice

1 x 400

Sandbag Carry

1 x 100

Coach

More from HEROIC Training Methods

Brandon Robb, NSCA-CPT, TSAC-F

Having coached First Responders for most of his career, Brandon has developed a passion for helping First Responders develop the physical capacity they need to excel in their career. Whether they are training for their initial Fitness testing, OR they are looking to increase their abilities for work in the Field, Brandon has proven to help MANY First Responders increase their readiness.

EMPOWER YOURSELF

Uncover your capabilities and empower your knowledge with the TRAINING, NUTRITION and MINDSET to live up to your potential as a First Responder. Armed with the knowledge and the plan, uncover you capabilities.

Get Fit For Duty Course

FAQs

Who is this training for?

This training is for Female First Responders, with the specific goal of helping them achieve the fitness level needed to absolutely dominate ANY fitness test they may encounter through their career. There is an emphasis on building upper body strength, as well as endurance and speed.

What if I do not have access to a gym?!?!

Not to worry, we provide you 2 workout options, one to complete in a gym with traditional gym equipment and the other to perform at home with minimal equipment. We provide a list of equipment here: https://www.youtube.com/watch?v=ard-Qixj_7Q

What if I have injuries, can I still do this?

We believe that injuries should never be an excuse to avoid training. However, it is important to be smart. So we suggest you clear it with your health professional, and substitute movements that might make the injury worse. If you are struggling with alternatives, check out www.heroicathletics.com

Do I have access to a coach?

Yes, and no. Feel free to throw up questions on the messaging feed and either a coach or other athlete can answer that question for you. Alternatively, if you want to work closer with a coach, check out www.heroicathletics.com

Is there a contract?

No. This is a 16 week course that provides 16 weeks worth of nutrition guidance and training advice. Due to the nature of the product and the fact it can be printed/copied once purchased, we do classify it as a final sale. Any further questions can be emailed to info@heroicathletics.com

Can men do the program?

Technically, this program is written to help and address the needs of biological women to empower them to higher levels of performance as it relates to First Responder careers. However this program is open for anyone to purchase, male or female. Other programs can be found at www.heroicathletics.com

Are my results guaranteed?

Your results fall on YOU. We promise progress, provided you actually follow the program. However, for those that purchase this (or any) program and then fail to follow it, they will not see any results. If you want more guidance and support to ensure results, look into working with our coaches.

The Proof

Lisa B

Firefighter

Verified Athlete

"Incredibly challenging, but tailored to your capacity as well. I’m really quite impressed with the progress made in a short block. Boyfriend notices, I notice. It’s a good thing."

Brandi M

Law Enforcement Officer

Verified Athlete

"Amazing team and support system! Very encouraging and care about your goals and they will help you anyway they can in order for you to destroy them. Very knowledgeable, inviting and friendly. "

Shawna M

Firefighter

Verified Athlete

"... Going through this program I've built endurance and strength and it really showed today"

Customer Reviews

Overall Rating

Fit For Duty Course

Join Today!