Fire Academy Fitness Prep-Foundation
Formula F.I.T.T.
Tactical, Tactical / Military, First Responders, Strength & ConditioningThis is not just another workout plan. This is tactical fitness for future firefighters.
If you are preparing for the CPAT, heading into the fire academy, or simply want to build the kind of physical and mental toughness it takes to serve as a firefighter, this 12-week program was built for you.
The Formula F.I.T.T. Fire Academy Fitness Prep program is designed specifically for aspiring firefighters, fire recruits, and candidates preparing for fire service testing. It is more than just functional training. It is a progressive system that builds the strength, stamina, and grit required to thrive in one of the most demanding careers out there.
You will train using real-world movements inspired by the demands of the job: carries, drags, climbs, sprints, and recovery strategies. All delivered through the TrainHeroic app, so your workouts, progress, and coaching are always just a tap away.
Over the course of 12 weeks, the program evolves every 4 weeks to mimic the physical and mental progression you will need for the academy. Whether you are months out from testing or you have already got your acceptance letter, this plan helps you show up stronger, sharper, and more confident than the competition.
What makes this program different?
You are not getting random workouts or a generic gym plan. You are getting 30+ years of real-world experience from a coach who has:
✅ Been coaching since 1996
✅ Spent two decades training first responders
✅ Worked with large fire departments to build full-scale wellness programs
✅ Holds degrees in Kinesiology, Injury Rehab, and PTSD in First Responders
✅ Is a Certified Strength and Conditioning Specialist (CSCS)
I have seen firsthand what separates the candidates who thrive from the ones who burn out, and I built this program to help you rise above.
This program is for you if:
✅ You want to pass the CPAT with confidence
✅ You are heading into the fire academy and want to train like it is already started
✅ You are tired of random workouts that do not match your career goals
✅ You want access to a proven, structured system created by someone who is trained hundreds of firefighters
✅ You only get one shot at your first impression in the fire service. Let's make sure you are ready.
A
Heroic Warm-up
For Completion
B
Bench Press
15, 10, 8, 8
C
Bent Over DB Row
15, 12, 10, 8
D
Back Squat
15, 8, 8, 8
E
DB Deadlift
15, 12, 10, 8
F
DB Farmer's Walk
4 x 25 @ 25 lb
G
Static Stretch
A
How to Engage the Core
1 x 1
B
How to Diaphragm Breathing
1 x 1
C
Neutral Pelvis (spine)
1 x 1
D
How to Row: Dark Horse Rowing
1 x 1
E
How to use massage balls
1 x 1
A
Jog
1 x 10:00 @ 5
B
Run
1 x 2 @ 8
C
Static Stretch
A
Heroic Warm-up
For Completion
B1
Hand Release Push-Up
4 x 10
B2
Bent Over Row
15, 12, 10, 10
C1
Overhead Press
15, 12, 10, 10
C2
Air Squat
4 x 25
D1
Lat Pulldown
15, 12, 10, 10
D2
Sumo Deadlift
15, 12, 10, 10
E1
Plank
3 x 1:00
E2
Russian Twist
3 x 40
F
Static Stretch
A
Heroic Warm-up
For Completion
B
Stairs
1 x 30:00 @ 8
C
Static Stretch
A
Heroic Warm-up
For Completion
B1
Incline DB Bench Press
15, 12, 10, 10
B2
Rear Delt Flyes
15, 12, 10, 10
C1
High Pull
15, 12, 10, 10
C2
Air Squat
4 x 25
D1
Goblet Squat
15, 12, 10, 10
D2
Glute Bridge
4 x 15
E1
Hollow Hold
3 x 0:45
E2
Supermans
3 x 10
F
Static Stretch
A
Julia Reppel-10 min Gym Mobility Warm up
1 x 1
B
Ruck
1 x 40:00 @ 25 lb
C
Mobility
D
Static Stretch
Coach Eve Webber, MS, CSCS
30 years in strength and conditioning. 20 years inside the fire service. Coached 30 plus fire academies. Health and Wellness Manager at Sacramento City Fire Department 2016 to 2022. Strength Coach at Sierra College Regional Fire Academy. Married to a firefighter with 22 years on the job. This is built from the inside out.
