DUTY

Fire Tac Fitness

First Responders, Tactical, Strength & Conditioning, Strongman, Functional Fitness
Coach
Brian Astleford

Your First Due for Fitness

Fit For Duty isn't an itemized list of check off boxes and mundane skills assessments. It is a physical culture, a way of life. Most people don't wake up in the morning worrying about whether they are able to perform up to standard. But life has standards for everyone. Just getting by each day isn't meeting any of them. And doing just the minimum, will soon get you only through the easy stretches. Life demands performance, strength, resilience, fitness, and longevity. Those standards are everyones duty to uphold and excel at.

Duty isn't the gym rat routine, it's meant for the outdoors and open spaces. It utilizes odd objects and uncomfortable situations to get the most out of everyone. It may seem like playtime at first, but it requires real work and real sweat. Sign up for Duty, meet Life's higher standards.

Skill Level: Intermediate

Session Duration: 60-90 minutes

Training per week: 6 days

$25 / mo
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Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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.
Equipment
Required
Strongman Sandbags // Kettlebells // Push/Pull Sled with pull rope and strap // Weight Plates // TRX or Gym Rings // Jump Rope // Plyo Box or 18-24" height to jump up on // Running Track or area to sprint and run safely // Resistance Bands
Recommended
Trap Bar // Axel Bar // Farmer's Walk Handles // Rower or Air Bike if not sprinting/running
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
DUTY 25:1 (revised)

A1

Jump Rope

2 x 1:00

A2

Bear Crawl

2 x 30

A3

KB Halo

2 x 10

A4

World’s Greatest Stretch

2 x 10

B

KB Swing

3 x 20

C

KB Goblet Squat

3 x 12

D

Single KB Clean

3 x 6

E1

KB Suitcase Carry

3 x 60

E2

Single Arm KB PRESS

3 x 10

E3

Single Arm KB Front Rack Carry

3 x 60

F

400 m Sprint

1 x MAX

G

800m Quick Walk With Box Breathing

1 x 800

Monday
DUTY 25:2

A

T.C. Ground Activation & Mobility

2 x 10

B1

Stability Bear Crawl in All Directions

2 x 20

B2

World’s Greatest Stretch

2 x 20

B3

Jump Rope

2 x 1:00

C1

A-Skip

2 x 30

C2

B-Skip

2 x 30

C3

Acceleration Bound

2 x 30

D

Sprint

4 x 20 @ MAX

E1

Push-Up

3 x 10

E2

Inverted Row

3 x 10

E3

Walking Lunges

3 x 20

F

100 m Sprint

4 x MAX

G

800m Quick Walk With Box Breathing

1 x 800

Tuesday
DUTY 25:3

A1

Sandbag To Shoulder

2 x 3

A2

Crawling Sled Drag

2 x 20

B1

Sandbag Clean

5, 5, 4, 3

B2

Sandbag Clean And Press

4 x 5

B3

Sled Push

4 x 20

C1

Sandbag Carry

2 x 200

C2

Sled Rope Pull

2 x 100

D1

Sled Push

2 x 60

D2

Backward Sled Drag

2 x 60

D3

Sled March

2 x 30

E

Backward Sled Drag

2 x 30

F1

Standing Breath Hold

3 x MAX

F2

Walk

3 x 200

Wednesday
DUTY 25:4

A1

Jump Rope

2 x 1:00

A2

Acceleration Bound

2 x 20

A3

Lateral Bounds to Stabilize

2 x 6

A4

Hurdle Hops Forward

2 x 5

B1

Box Jump

4 x 5

B2

Jump Rope

4 x 30

C

100 m Sprint

3 x MAX

D1

Bulgarian Split Squat

3 x 10 @ 10

D2

Squat Jump

3 x 6

E1

Wall March Iso

3 x 3 @ 3

E2

Wall March Drill

3 x 15

E3

Wall High Knee March 1-2

3 x 3 @ 3

F

800m Quick Walk With Box Breathing

1 x 800

G

Crocodile Breathing

1 x 1:00

Thursday
DUTY 25:5

A1

Straight Leg Bear Crawl

1 x 20

A2

Jump Rope

1 x 1:00

A3

Ladder Hip Switches

1 x 10

B1

KB Deadlift

1 x 10

B2

KB Swing Prep

1 x 10

B3

Prying Goblet Squat

1 x 10

C1

Trap Bar Farmer’s Walk

2 x 30

C2

Sandbag Front Rack Carry

2 x 30

D1

KB Swing

20, 15, 10

D2

Bear Crawl

3 x 20

D3

KB Goblet Squat

10, 15, 20

Conditioning

E

800m Run

This is a run not a sprint. The goal is to find a good steady pace that you can maintain and practice breathing. Go easy and focus on the rhythm of the pace with the breathing for the first 400. The use that rhythm and pick up the pace for the last 400. Don’t push yourself too hard, the goal is to find your rhythm.

F

800m Quick Walk With Box Breathing

1 x 800

G

Down Dog-Plank-Cobra Flow

1 x 60

Friday
DUTY 25:6 (OPTIONAL)

A1

Backpedal

1 x 100

A2

Bear Crawl

1 x 100

A3

Side Shuffles Into A Sprint

2 x 50

A4

Side Skipping

1 x 100

A5

High Knees With Forward Travel

1 x 100

B1

Sandbag Toss

3 x 4

B2

Lateral Bounds Over Sandbag

3 x 6

C1

Backward Sled Pull

2 x 60

C2

Sled Push

2 x 60

D

Run/Jog/Walk/Bike Swim

1 x 30:00

E

800m Quick Walk With Box Breathing

1 x 800

F

Static Stretches

1 x 0:10

Coach
More from Fire Tac Fitness
coach-avatar Brian Astleford

With 25 years plus in the fire service and EMS, I've spent over a decade helping firefighters build strength, resilience, and readiness. As an NSCA Certified Strength and Conditioning Specialist and member of the Florida Firefighters Safety and Health Collaborative, I bring battle-tested fitness strategies designed to keep firefighters, and others strong for the job - and for life.

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Train Like Lives Depend On It - Because Yours Does

- Tactical Performance - Strength that Meets Real World Demands - Nervous System Resilience - Fitness for Duty - Longevity for Your Family

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FAQs
What kind of sandbags does this program require?
Strongman type sandbags that have no handles are the best ones for Duty. Typically, men's weight starts at 100 lb. and can increase by 40-50 lb. each bag. Women's usually 60 lb. with increases of 20-40 lb. This will vary based on strength and training levels.
What size kettlebells will be needed?
Usually, men start at 35 lb. and women at 18 lb. Again, this will vary based on past experience with kettlebells and fitness/strength levels. A common recommendation for a set of kettlebells is with men's weights of 35, 53, and 70 lb. and women's weights at 18, 35, and 53 lb.
What if I don't have all the equipment?
The exercises can be done on different implements. If the instructions are for an AXEL BAR Deadlift and you don't have an Axel Bar, then use a KETTLEBELL, SANDBAG, BARBELL or any other piece of equipment that you have. The goal is to adapt and overcome and get the workout done.
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