Hot Seller

Firehouse Strength & Conditioning

Brotherhood in Training

First Responders, Tactical, Strength & Conditioning
Coaches
Eric Haskins and Frank Beauvais

Firehouse Strength & Conditioning is a training program designed specifically for firefighters that can be implemented in most firehouse gyms around the country. The primary objective of this program is to raise the level of our performance to meet the true demands of the job and the expectations of the citizens we serve. Utilizing the Conjugate Method, this program is intended to build Maximal Strength, Develop Explosive Power, and Increase Work Capacity, Fitness, & Preparedness while simultaneously reducing the risk of injury commonly experienced in the line of duty.

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MAXIMAL STRENGTH
The ability to exert maximal force against an external resistance.
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EXPLOSIVE POWER
The ability to rapidly increase force.
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WORK CAPACITY
The general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body.
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EXPERIENCE
Brotherhood in Training continues to work with Fire Departments across the country in the design and implementation of their on duty fitness programs as well as recruit academies.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to continue to improve and stay healthy over a long and rewarding career.
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Programming 4 days per week
Daily strength & conditioning designed specifically for firefighters looking to elevate their level of performance on the fireground.
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Exercise Video Guidance
Exercise Demo videos to help with technique and execution of your training.
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Tribe
A tribe of like minded professionals who share in the mindset that Hard Work Fixes Everything and showing up unfit for duty is unacceptable.
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Delivered through TrainHeroic
Programming in the palm of your hand. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Kettlebells and Dumbbells // Squat Rack & Pull Up Bar // Medicine Ball // Assorted Bands // Place to Run, Sprint, Carry, etc. // Cardio Equipment (Rower, Air Bike, Stairmill, etc.)
Recommended
Bumpers // Sandbag // Plyo Box // Sled and/or Tire (Drags, Pushes, Pulls, etc.) // Access to Training Tower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
FHS&C: Engine 101

A

Box Squat

5, 4, 3, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %

B

Good Morning

5 x 5

C

Alternating DB Lunge

3 x 20

D

Sit-Up

1 x 50

E

Banded Hamstring Curl (Seated)

1 x 100

Conditioning

F

"Like a Rock"

"Like a Rock" 3-6-9-12-15 Thruster (95) Bar Facing Burpee For Time Workout Details: This is a "Benchmark" workout. Using 95lbs, complete 3 thrusters and then 3 bar facing burpees as quickly as possible, and continue increasing by 3 reps/each every round. This should be a "sprint", if you are unable to perform 15 Unbroken Thrusters with 95lbs, choose a lighter weight to complete this with.

Tuesday
FHS&C: Engine 102

A

Bench Press

5, 4, 3, 2, 1, 1, 1 @ 70, 75, 80, 85, 90, 95, 100 %

B

Close Grip Bench Press

5 x 5

C

Pendlay Row

3 x 10

D

DB Bicep Curl

3 x 12

E

Banded Tricep Pushdown

1 x 100

Conditioning

F

400m Run 21 KBS 12 Pull-Ups AMRAP - 15min Workout Details: Similar to the workout named "Helen", you will begin with a 400m run followed up by 21 KBS and 12 pull-ups. Perform as many rounds as possible in 15min. Scoring Details: Each 100m Run = 1 Rep Total Reps per Round = 37 Example: 3 Rounds + 300m Run = 3 + 3/37 = 3.08

Thursday
FHS&C: Engine 103

A

Box Jump

5 x 5

B

Box Squat

5 x 5 @ 50 %

C

Deadlift

10 x 1 @ 50 %

D

Single Leg Squat (Pistol)

3 x 20

E

Sit-Up

1 x 50

F

Banded Hamstring Curl (Seated)

1 x 100

Conditioning

G

2K Row (TT)

2K Row For Time Workout Details: This is an all out effort for time. Make sure to record your ave 500m pace in your notes to reference in upcoming workouts.

Friday
FHS&C: Engine 104

A

Bench Press

5 x 5 @ 50 %

B

DB Bench Press

2 x 20

C

Pull-Up

1 x 30

D

Rolling DB Tricep Extension

3 x 10

E

DB Lateral Raise (Seated)

3 x 15

F

Banded Tricep Pushdown

1 x 100

Conditioning

G

"Gear Workout 22.1"

1min Stairmill 100' Sled Push 100' Sled Drag For Time* Go until you run out of air. CAN report when Vibralert begins. Mayday when your Vibralert shuts off. Workout Details: This workout should done in full PPE on air. Climb on the stairmill for 1min at a moderate pace. After the min is up, push a sled 50' down and back, and then drag the sled 50' down and back. Continue in this rotation until you are out of air and record your time. *Scoring Details: Time* = Bottle Capacity - Time on Air Example: 30min Bottle - 18min On Air = 12:00

Coaches
coach-avatar Eric Haskins

Eric Haskins is a Senior FF for the City of Nampa and Idaho's first to graduate from the Georgia Smoke Diver Program. He holds a BS degree in Exercise Science and is a Certified Strength & Conditioning Specialist for the NSCA. As a professional Fireman and Strength & Conditioning coach, he continues to work with Fire, LEO, Military, Professional, and Olympic athletes around the world.

coach-avatar Frank Beauvais

Frank Beauvais is a Captain for the City of Nampa where he has served for the past 23 years. He has owned and operated a thriving gym in Nampa, ID for the past 10 years. Frank has numerous certifications in Strength and Conditioning including being an IAFF Peer Fitness trainer for over a decade. He currently assists in teaching coursework for the College of Western Idaho’s Fire Science program.

The Proof
verified-athlete-avatar Stephen Tyler

Captain, Eagle Fire Department

Verified Athlete

"I wish so badly that I'd been following this program my entire career. At nearly 40 years old, I'm stronger than I've ever been, my work capacity is as high as ever, and old nagging injuries are fading away. I looked for this program forever, and I'm so glad I've finally found it."

verified-athlete-avatar Chris Boyer

Firefighter, Carson City Fire Department

Verified Athlete

"I recently completed the Georgia Smoke Diver Program which was one of the most difficult and rewarding things I’ve ever done. Luckily, I had been following FHS&C. I credit my overall fitness and ability to get through GSD successfully to the intelligent programming of FHS&C."

verified-athlete-avatar Grant Schwalbe

Division Chief of Operations Estero Fire

Verified Athlete

"Firehouse S&C is the perfect tool to take your training to the next level. The app makes tracking your progress easy, plus you’ve got the workout plan and exercise demos with you always right on your phone. Brotherhood in Training takes the thinking out of it so you can focus on DOING WORK!"

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Firehouse Strength & Conditioning
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Firehouse Strength & Conditioning
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Firehouse Strength & Conditioning
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Firehouse Strength & Conditioning