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Fireground Fit Crew

Phillips Performance Systems

Coach
Tyler Phillips

Fireground Fit Crew is a firefighter performance system built by a 15-year fire captain and NSCA Tactical Strength and Conditioning Facilitator (TSAC-F).

Every week is built around science-backed strength, conditioning, mobility, and nutrition principles, with adaptive training options that help you adjust intensity based on sleep, recovery, soreness, and shift demands.

$19 / mo
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Firefighter-Specific Programming
Training built around the strength, conditioning, mobility, and durability demands of the job.
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Adaptive Training Options
Each session includes options to adjust intensity based on sleep, recovery, soreness, and shift demands.
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Strength, Conditioning, and Mobility
Science-backed workouts designed to build usable strength, work capacity, movement quality, and resilience for the demands of the job.
Features
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Access to your coaches
Get support inside TrainHeroic for program questions, exercise substitutions, and general guidance so you are not guessing your way through the plan.
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Programming 5 days per week
Daily strength, conditioning, and mobility programming built around real shift work and firefighter performance.
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Delivered through TrainHeroic
Follow workouts, track sessions, view exercise details, and keep your training organized inside the TrainHeroic app.
Equipment
Required
Dumbells // Kettlebells
Recommended
Bench // Pull Up Bar // Cardio Machine // Sandbag Or Weighted Vest // Barbell Substitutions are provided. // Sled/Rope setup. // Substitutions are provided.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Strength + Fireground Carry

A

Trap Bar Deadlift

4 x 5

B

Goblet Squat

3 x 8

C

Step-Ups

3 x 8

D

DB Farmer's Carry

@ 40

E

Front Plank on Elbows

@ 1:00

F

Side Plank

@ 0:30

G

Bird Dog

3 x 8

Monday
Engine Builder

A

Treadmill Work

@ 30:00

B

Mobility Flow

C

Breathing Reset

@ 3:00

Tuesday
Upper Body Strength + Hose Pull

A

Bench Press

4 x 6

B

Lat Pulldown

4 x 6

C

1-Arm KB overhead press

4 x 8

D

1-Arm DB Row

3 x 10

E

Rope Pull

@ 0:30

F

Dead Hang

@ 1:00

Wednesday
Recovery Mobility

A

Easy Cardio

@ 20:00

B

Mobility Flow

C

Core Reset

D

Breathing Reset

@ 3:00

Thursday
Fireground Conditioning Intervals

A

Sled Push

@ 25

B

Sandbag Carry

@ 40

C

Backward Sled Drag

@ 25

D

1-Leg Step-Up Jump

@ 12

E

Paused Push-Up

@ 20

F

Bear Crawl

@ 20

G

DB Farmer's Carry

@ 40

Coach
More from Phillips Performance Systems
coach-avatar Tyler Phillips

Tyler Phillips is an active fire captain with 15 years of service and the founder of Phillips Performance Systems, a fitness and nutrition coaching business built specifically for firefighters and first responders. He holds certifications as an NSCA Tactical Strength and Conditioning Facilitator (TSAC-F), NASM Certified Nutrition Coach (CNC), and Precision Nutrition Level 1 coach.

FAQs
Where do I get the workouts?
All workouts are delivered through the TrainHeroic app. Once you join Fireground Fit Crew, your sessions will appear in your training calendar inside the app.
Is this built for real shift work?
Yes. Fireground Fit Crew is built for firefighters who need structured training that works around long shifts, poor sleep, family life, and unpredictable weeks. The goal is to help you build strength, improve conditioning, move better, and stay consistent without needing a perfect schedule.
What equipment do I need?
You can start with dumbbells or kettlebells. A barbell, bench, pull-up bar, cardio machine, sandbag, weighted vest, or sled/rope setup will give you more options, but substitutions are provided.
What if I miss a workout because of shift work or calls?
Do not double up or try to make up missed sessions. Pick back up with the next scheduled workout and adjust intensity based on sleep, soreness, recovery, and shift demands.
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Fireground Fit Crew
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Fireground Fit Crew
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Fireground Fit Crew
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Fireground Fit Crew
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