Firehouse Strength & Conditioning
Firehouse Strength & Conditioning
First Responders, Tactical, Strength & Conditioning, Functional FitnessFirehouse 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 and a Concurrent Training Model, 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.
A
Box Jump
5 x 3
B
Back Squat
5, 4, 3, 2, 1, 1, 1 @ 50, 60, 70, 80, 90, 95, 100 %
C1
DB Bench Press
10, 10, MAX
C2
Single Arm DB Row
20, 20, MAX
C3
DB Box Squat
10, 10, MAX
D1
Sit-Up
3 x 20
D2
Banded Face Pull
3 x 20
Circuit
A
Workout: 500m Row 30 Wall Balls (14–20 lb) 5 Rounds for Time Conditioning Focus: Aerobic power and muscular endurance — this one tests your ability to sustain output under fatigue while maintaining consistent pacing and movement quality. Stimulus: High heart rate, full-body fatigue, and sustained work output. Target time domain: 18–25 minutes. Push for steady pacing — you shouldn’t redline early. Strategy: Break early and strategically. Aim for unbroken or 2 sets on Wall Balls (20/10 or 15/15). Keep rowing between 80–85% effort each round — consistent splits win. Transitions matter more than sprinting. Equipment: Concept2 Rower (or equivalent) Wall Ball (14–20 lb) Scaling/Modifications: Reduce to 4 rounds for newer athletes. Wall Balls → DB Thrusters (25-35 lb) or Air Squats. Row → 400m Run or 20 Cal Assault Bike. Notes from Coach: Control your breathing and movement under fatigue. Every rep has a purpose — this simulates long, high-output efforts on the fireground. Hold composure when your legs and lungs start to go. That’s where the real work starts.
A
Medball Chest Pass
5 x 3
B
Bench Press
5, 4, 3, 2, 1, 1, 1 @ 50, 60, 70, 80, 90, 95, 100 %
C1
Single Arm DB Shoulder Press
20, 20, MAX
C2
Pull-Up
10, 10, MAX
C3
DB Straight Leg Deadlift
10, 10, MAX
D
Tall Plank
3 x 1:00
E
DB Lateral Raise
3 x 10
A
Run
1 x 20:00
A
Back Squat
5 x 5 @ 65 %
B
Bench Press
10, 10, 10, 10, MAX @ 50 %
C1
Chin-Up (Weighted)
5, 5, MAX
C2
Dip (Weighted)
10, 10, MAX
C3
Alternating DB Lunge
3 x 20
D1
Hanging Leg Raise
10, 10, MAX
D2
DB Bicep Curl
10, 10, MAX
Conditioning
A
"FHS&C Sled Push Challenge"
FHS&C Sled Push Challenge Workout: 10 × 150' Sled Push For Time Loading: Total Sled Weight: Equal to your Bodyweight (Sled + Weight = Your Bodyweight) If space is limited, perform 3 × 50' lengths per rep Conditioning Focus: Anaerobic capacity and muscular endurance under load. This benchmark measures your ability to generate and sustain power while maintaining movement quality — a direct indicator of fireground work capacity. Stimulus: High-output, full-body effort with heavy leg drive and core stability. Expect burning legs, high heart rate, and short recovery windows between pushes. Target completion time: ≤ 15 minutes. Strategy: Control your pace early and stay consistent across all 10 pushes. Focus on strong, efficient strides and tight posture behind the sled. Recover just enough to sustain power output on the next length — don’t blow up early. Notes from Coach: This is a FHS&C Conditioning benchmark — test it, log it, and expect to retest in the future to track your progress. Move with intent, stay disciplined under fatigue, and keep pushing if/when your legs say stop.
Eric Haskins
Eric Haskins is a Training Captain for the Nampa FD 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.
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."
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."
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!"
When you join a team you’re getting more than programming, you’re joining an online community.
Firehouse Strength & Conditioning
Firehouse Strength & Conditioning
Firehouse Strength & Conditioning
