Phillips Performance Systems
Coach
Tyler Phillips
Features
5 sessions per week
Must use App app to view and log training
Team Training
5 sessions per week
Must use App app to view and log training
Team Training
Firefighter-Specific Programming
Training built around the strength, conditioning, mobility, and durability demands of the job.
Adaptive Training Options
Each session includes options to adjust intensity based on sleep, recovery, soreness, and shift demands.
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
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.
Programming 5 days per week
Daily strength, conditioning, and mobility programming built around real shift work and firefighter performance.
Delivered through TrainHeroic
Follow workouts, track sessions, view exercise details, and keep your training organized inside the TrainHeroic app.
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
FAQs
Where do I get the workouts?
Is this built for real shift work?
What equipment do I need?
What if I miss a workout because of shift work or calls?
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.
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.
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.
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.
The Proof
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Fireground Fit Crew
Fireground Fit Crew
Fireground Fit Crew
When you join a team you’re getting more than programming, you’re joining an online community.
Fireground Fit Crew
Fireground Fit Crew
Fireground Fit Crew