Firehouse Strength & Conditioning: Training by Eric Haskins in TrainHeroic

Firehouse Strength & Conditioning

Brotherhood in Training

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 // Assorted Bands // Place to Run, Sprint, Carry, etc.
Recommended
Bumpers // Medicine Ball // Sandbag // Plyo Box // Cardio Equipment (Rower, Air Bike, Stairmill, etc.) // Sled and/or Tire (Drags, Pushes, Pulls, etc.)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
FHS&C: Alpha - Day 1

A

Back 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

"The Chief"

"The Chief" Max rounds in 3 minutes of: 3 Power cleans (135) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. (Continuous Scoring) Start each round where you left off on the previous one. Your score is the total amount of Rounds and Reps completed across the 5 Cycles. Score = Rds + Reps/18 Example: 25 + 9/18 = 25.5

Tuesday
Rest Day
Wednesday
FHS&C: Alpha - Day 2

A

Bench Press

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

B

Close Grip Bench Press

6 x 6

C

Pendlay Row

4 x 10

D

DB Bicep Curl

3 x 12

E

Banded Tricep Pushdown

1 x 100

Conditioning

F

15cal Assault Bike 10 Burpees 5 Rounds for Time

Thursday
Rest Day
Friday
FHS&C: Alpha - Day 3

A

Weighted Box Jump

5 x 5

B

Back Squat

5 x 5 @ 65 %

C

Deadlift

10 x 1 @ 50 %

D

Sit Up

1 x 50

E

Banded Hamstring Curl (Seated)

1 x 100

Conditioning

F

15-12-9-6-3 DB S2OH 200' Farmer Carry For Time Workout Details: Choose a weight for the DB's that will allow you to go unbroken for the first set of 15 reps but will be challenging to stay unbroken for the rest of the sets. Post weight to Comments

Saturday
FHS&C: Alpha - Day 4

A

Bench Press

5 x 5 @ 65 %

B

DB Bench Press

2 x 20

C

Pull-Up

3 x 10

D

Rolling DB Tricep Extension

4 x 10

E

Banded Tricep Pushdown

1 x 100

Conditioning

F

2K Row (TT)

Row 2K For Time This is a 2K Time Trial, meaning an all out effort for time that we will be using as a benchmark to retest and measure your progress throughout the program.

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.

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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