Hold The Standard

RoyAthletics

First Responders, Functional Fitness, Functional Training
Coach
Kyle Roy

Set a high standard for yourself and fight to hold it.

This is the mantra of Hold The Standard.

Firefighters must be at their best when people around them are at their worst.

Success on the job starts with physical fitness.

You lose the right to be unfit when you become a firefighter.

Whether you have been on the job for 20 years, 5 years, or are looking to become a firefighter, Hold The Standard will enable you to be strong, fit, and healthy for a lifelong career in the fire service.

Hold The Standard is a 12 week strength and conditioning program that will forge you to become your very best.

You owe it to yourself, your family, co workers, and community you serve to show up at your absolute best every single day.

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FULL BODY STRENGTH
Full body strength training sessions 3x per week will maximize your time in the gym and allow you to push the intensity each day.
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UNDENIABLE CONDITIONING
Own your own bodyweight and conditioning. With bodyweight training and conditioning 2-3x per week, you will develop confidence and strength within yourself that you didn't know you had.
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MENTAL FORTITUDE
Being a firefighter is hard. Your training should also be hard. Callous your body and mind through hard training, and reap the benefits of an amazing career.
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ACADEMY PREPARATION
Don't let your physical fitness stand between you and the best job on earth. Prepare with purpose and show up to your academy class like your life depends on it (it sort of does)
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LONGEVITY IN THE FIRE SERVICE
Remember why you wanted to join the fire service, and remember who is counting on you to come home at the end of the day. Are you doing everything you can to be the best you can be? For you? For them?
Features
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Access to your coaches
Please reach out to me with any questions regarding the program and how I can help with your training goals.
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Programming 6 days per week
5 Days of training per week with an optional 6th day. Training sessions will alternate between full body strength and conditioning sessions
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weights // Pull Up Bar // Cardio Equipment
Recommended
Sandbag // Dumbbells // Kettlebells // Sled
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Sample Week
Week 1 of 12-week program
Sunday
W1 D1 FULL BODY STRENGTH 

Prep

A

Warm Up 1

WARM UP 5 -7 Minutes 30 Second Row 10 Banded Side Steps (per side) 10 Air Squats 10 Glute Bridge

B1

KB Goblet Hold Carry

3 x 100

B2

KB Goblet Squat

3 x 15

C

Barbell RDL

3 x 8

D

Dead Stop Bent Over Row

3 x 12

E

Incline Barbell Bench Press

3 x 10

Monday
W1 D2 BODYWEIGHT / CONDITIONING 

A

Air Squat

4 x 25

B

Band Assisted Nordic Hamstring Curls

3 x 6

C

Pull Ups

D

Push Ups

Conditioning

E

5 Rounds 2:30 Work / 2:30 Rest 500m Row Max Box Get Overs (48”) in remaining time *Score is total number of box get overs NOTES With a 1:1 work to rest ratio, let's push the pace on the box get overs and try to hold that number or improve each round. Aim to get off the rower in 2 minutes or less.

Tuesday
W1 D3 FULL BODY STRENGTH

Prep

A

Warm Up 1

WARM UP 5 -7 Minutes 30 Second Row 10 Banded Side Steps (per side) 10 Air Squats 10 Glute Bridge

B

Zercher Marches

3 x 15

C

Zercher Squat

3 x 8

D

Barbell Shoulder Press

3 x 10

E

SA DB Row

3 x 12

F

Landmine Rotations

3 x 15

Wednesday
W1 D4 CONDITIONING 

Warm Up

A

Warm Up 3 Sets 60 Second Incline Walk 10 Banded Side Steps (per side) 10 Burpees 10 PushUp to Downdog

EMOM

B

5 Rounds Min 1-2: 40 Cal Row Min 3-4: AMRAP 3 Chin Ups, 4 Up Downs, 5 Air Squats Min 5: Rest *Wear weight vest if you have one Notes: Row should be completed by 1:55.

C1

Landmine Rotations

3 x 10

C2

Push Up Plank DB Pass Through

3 x 10

Thursday
W1 D5 FULL BODY STRENGTH 

Prep

A

Warm Up 1

WARM UP 5 -7 Minutes 30 Second Row 10 Banded Side Steps (per side) 10 Air Squats 10 Glute Bridge

B

Barbell Reverse Lunge

3 x 10

C

Barbell Deadlift

3 x 8

D

Head Supported Barbell Row

3 x 12

E1

Weighted Dips

3 x 6

E2

Weighted Chin Ups

3 x 6

Friday
W1D6 ACCESSORY / CONDITIONING (OPTIONAL)  

Conditioning

A

30 Minute Sled Push / Pull (50 ft each) Every 200 ft perform 100 ft Double DB Farmers carry NOTES Push the sled 50 ft, pull sled backward 50 ft (100 ft total) Every 200 ft (down and back twice), perform Double DB Farmer carry

Upper Body Accessory

B

3 Rounds 15-20 Banded Pull Aparts 15-20 Banded Over the Shoulder 15-20 Banded External Rotations 15-20 Banded Upright Row 15-20 Banded Shoulder Press NOTES Perform all exercises back to back. Rest 60 seconds between sets.

Lower Body Accessory

C

3 Sets 15-20 Banded Side Steps (per side) 15-20 Banded Good Mornings 15-20 Banded Reverse Squats 15-20 Banded Seated Hamstring Curls NOTES Perform all exercises back to back. Rest 60 seconds between sets.

Coach
coach-avatar Kyle Roy

Im Kyle Roy and I am a career Firefighter / Paramedic in Western MA. I truly believe a successful career in the fire service starts with a high level of fitness. Let me help you to become an asset to your team.

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HOLD THE STANDARD. FORGING FIREFIGHTER FITNESS.

Set a high standard for yourself and fight to hold it. Hold The Standard will prepare you for the physical demands of the job, and allow you to operate at your highest potential. Just think, would YOU want YOU showing up at YOUR emergency?

Get Hold The Standard
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FAQs
Who is this training program for?
Hold The Standard is designed for firefighter fitness. However, by using a full body strength and conditioning split, this program would be excellent for any first responder, or anyone looking to land a career as a first responder.
What happens after the 12 weeks?
Once you complete this 12 week program, you will be able to subscribe to Hold The Standard for lifetime access to this training program.
Is there any olympic lifting in this program?
No. There is no olympic lifting and no high skill movements. Hold the Standard will not prepare you for the Crossfit Games, but it will prepare you for a successful career.
What if I don't have a piece of equipment? Can I still do the program?
You absolutely still can. Send me a message through TrainHeroic and I will come up with modifications to fit any gym equipment scenario without compromise to the training.
Hold The Standard