First Responder Fit

Aesthetic Athlete

First Responders, General Fitness, Functional Fitness, Functional Training, Law Enforcement, Tactical
Coach
Tate Tobiason

When the time comes, will you be ready to respond?

First Responder Fit (FRF) is not your typical program and works to develop strength that works both in and out of the weight room. Balancing traditional weight room movements with unconventional exercises, you can expect to develop strength that works for you with functional end range mobility to help you in the field.

In FRF you will find 12 weeks of solid programming that includes three strength training days per week with two conditioning days per week.

First Responder Fit is great for the individual who is getting back into fitness or the one looking to take their training to the next level. It's great for those who want to look good, but even more so feel good while participating in the sport of life.

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Increase Functional Strength
Develop strength that works in the real world.
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Increase Conditioning
Make sure you can go the distance.
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Increase Functional Hypertrophy
Build muscle that looks good and performs even better.
Features
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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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder, be more accessible, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbbell // Exercise Bike // Bench // Chinup/Pullup Bar // Ab Wheel
Recommended
Kettlebell // Lat Pulldown Machine
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Sample Week
Week 1 of 12-week program
Sunday
P1 W1 D1

Warmup

A

Spend 5-10 minutes either on the bike, on the rower or on the stair master. Go at a moderate pace to help raise your HR and get the blood flowing.

B1

Groiner

2 x 5

B2

Rollover to a V Sit

2 x 5

C

Tempo Goblet Squat

5 x 5

D1

DB Bench Press

4 x 8

D2

1-Arm DB Row

4 x 8

E1

Romanian Deadlift

8, 5, 5, 5

E2

Chin-Up

4 x 8

F1

Plank

4 x 0:30

F2

Pigeon Stretch

@ 0:30

Monday
P1 W1 D2

Prep

A

Warmup

Spend 5-10 minutes either on the bike, on the rower or on the stair master. Go at a moderate pace to help raise your HR and get the blood flowing.

B

Assault Bike

8 x 0:10

C

Jump Rope

1 x 200

D1

Tibialis Wall Raises

2 x 25

D2

Kneeling Hip Flexor Stretch

2 x 30

D3

inside hurdler stretch

2 x 5

D4

90-90 Hip Switch

2 x 5

D5

T-Spine Reach

2 x 8

Tuesday
P1 W1 D3

Prep

A

Warmup

Spend 5-10 minutes either on the bike, on the rower or on the stair master. Go at a moderate pace to help raise your HR and get the blood flowing.

B1

Incline DB Bench Press

2 x 25

B2

Bent Over DB Row

2 x 25

C

Bench Press

8, 5, 5, 5, 5

D

Goblet Split Squat

4 x 5

E1

1/2 Kneeling SA DB Shoulder Press

3 x 8

E2

KB Gorilla Row

3 x 8

E3

Hand Release Push-Up

3 x 10

F

Suitcase Carry

5 x 20

Wednesday
P1 W1 D4

Steady State Conditioning

A

Steady State Conditioning Options (1) Jog 30 Minutes (2) Elliptical 30 Minutes (3) Rowing - Max Distance in 20 Minutes (4) Bike (not the assault bike) 45 minutes (5) Stairmaster - 30 minutes moderate pace (6) Ruck March 45-60 Minutes (7) Farmers Carry 12x50yds at 40-60lbs in each hand.

B

Deep Squat Breathing

3 x 0:30

Thursday
P1 W1 D5

Prep

A

Warmup

Spend 5-10 minutes either on the bike, on the rower or on the stair master. Go at a moderate pace to help raise your HR and get the blood flowing.

B1

Cat Camel

1 x 10

B2

Bird Dog

1 x 8

B3

Inchworm

1 x 8

B4

Rollover to a V Sit

1 x 8

C

Deadlift

5 x 5

D1

DB Floor Press

4 x 8

D2

Inverted Row

4 x 8

E1

DB Shoulder Press

4 x 8

E2

Pull-Up

4 x 5

F1

Spread Eagle Situps

3 x 8

F2

Bicycle Sit-Ups

3 x 10

F3

Russian Twist

3 x 10

Coach
coach-avatar Tate Tobiason

Tate Tobiason is a former D1 Strength Coach who believes in principled based training to help his athletes achieve their goals no matter their circumstances.

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Build a body that's ready to go.

Purchase First Responder Fit today and invest in your future.

Get First Responder Fit
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FAQs
Who is this program for?
While this program is marketed towards first responders and the demands of their work, this program is also great for the everyday man who wants to raise his or her level of readiness.
What level of experience do I need?
First Responder Fit is designed for those with beginner to intermediate weight room experience. Phase 1 is an introductory phase to help establish or re-establish movement patterns and familiarize oneself with the gym.
What results can I expect from FRF?
By the end of the program you should expect to have increased your strength in the big three powerlifts, increased your aerobic capacity, all while increasing functional mobility.
First Responder Fit