First Due Fit

Are you prepared for your shift? Physical fitness is one variable that you can control. Prioritize it, people count on you.

The First Due Fit Program is designed to enhance the strength, endurance, mobility, and resilience necessary for the physically demanding roles of firefighters, law enforcement officers, EMTs, and other emergency personnel regardless of your experience level in fitness. This program focuses on functional fitness, injury prevention, and mental wellness, ensuring participants are physically prepared to perform under high-stress conditions.

As a Firefighter myself, I understand that training while on or off shift needs to be meaningful, efficient, and provide actual value. This program was designed to provide real and measurable results that can be achieved even with a hectic work schedule. The goal of this program was to design a plan that is beneficial for first responders that are often times in high stress and physically demanding situations, but to not destroy the body and be able to continue to progress. After running this program you should notice a big difference in your physical fitness capabilities and be able to display those capabilities on or off shift. Here are some things that I focused on when designing this program:

1. Efficiency- 3 days of strength training, 1 day of circuit training, and 1 day of endurance training. Whether you're a beginner or an advanced athlete, this program provides massive opportunities in short periods of time. This program can be done by an entire crew at the station, or alone at a gym off shift. Regardless of where you are, this can be accomplished.
2. Easy to stick to and progress in- This program does not deviate from very basic movements that provide outstanding results if you simply just follow the plan. It's easy as that. You stick to the program and you will see change.
3. Creating an athlete- It's what we are. This program utilizes strength specific, hypertrophy specific, elevated HR specific, and endurance specific training all in one. Yes, its possible to progress in all of those simultaneously.
4. Job Specific/Optimal Health- Our duties can be difficult. Exercise selection in this program offers you the ability to increase your strength, muscular endurance, and stamina that may be required of you at any moment when heading into work.