Firefighter Strength & Conditioning
FIREFIGHTNTOUGH
First RespondersFirefightnTough, Firefighter Strength & Conditioning is built for firefighters who want to be stronger, better conditioned, and more resilient without wrecking their bodies or guessing what to do in the gym.
This program is for career, volunteer, and aspiring firefighters who train around rotating shifts, long calls, and real-world stress. Whether you’re on the truck, in the academy, or preparing for the job, this training is designed to build strength, work capacity, durability, and confidence that carries over directly to the fireground.
Most programs fail firefighters because they’re either generic fitness plans or extreme workouts that break you down. FirefightnTough is different. Every session is structured, progressive, and intentional, balancing hard work with smart recovery so you can train consistently, not just occasionally.
You’ll follow a proven strength and conditioning framework with clear coaching notes, video demos, and built-in flexibility for shift work. Conditioning is purposeful, strength work is foundational, and the goal is simple: be capable, durable, and ready when it matters most.
Start the free trial, follow the plan, and see the difference within weeks.
Warm-Up
A
Bike or Row – 5 min easy (nasal breathing) World’s Greatest Stretch – 2 x 5/side Banded Glute Bridge – 2 x 15 Bodyweight Squat (3-sec pause) – 2 x 6
B
Back Squat
4 x 5
C
Romanian Deadlift
3 x 6
D
DB Step Up
3 x 8
E
Copenhagen Plank
3 x 30
Conditioning
F
Assault Bike or Row 5 rounds: 30 sec moderate / 60 sec easy Coaching Note: Stay conversational. This is circulation, not suffering.
Cooldown
G
Couch Stretch – 2 min/side Hamstring Stretch – 1 min/side Diaphragmatic Breathing – 3 min
Warm-Up
A
Jump Rope or Light Jog – 3 min High Knees / Butt Kicks – 2 x 20 sec Walking Lunges – 2 x 10 Push-Ups – 2 x 10
Conditioning
B
Assault Bike / Row Erg / Sled Push 8 rounds: 15 sec HARD // 75 sec full recovery Coaching Note: Output should be fast and powerful, not sloppy. If power drops, stop early.
Cooldown
C
Easy Walk or Bike – 5 min Calf + Hip Flexor Stretch – 1 min/side Box Breathing – 3 min
Active Recovery
A
Zone 1 Cardio (Bike/Row/Walk) – 15–20 min Shoulder CARs – 2 x 12 each 90/90 Hip Flow – 2 rounds Thoracic Rotations – 2 x 10/side
Warm-Up
A
Band Pull-Aparts – 2 x 15 Scap Push-Ups – 2 x 10 Arm Circles – 30 sec each direction Light DB Bench – 2 x 8
B
Bench Press
4 x 5
C
Pull-Up
4 x 8
D
Half-Kneeling DB Shoulder Press
3 x 6
E
Band Face Pull
3 x 15
Conditioning
F
Row or Erg: 6 min easy-moderate Coaching Note: Smooth strokes, nasal breathing if possible.
Cooldown
G
Pec + Lat Stretch – 1 min/side Shoulder CARs – 2 rounds Breathing Reset – 3 min
Warm-Up
A
Jump Rope or Light Jog – 3 min High Knees / Butt Kicks – 2 x 20 sec Walking Lunges – 2 x 10 Push-Ups – 2 x 10
Conditioning
B
Zone 2 Cardio (Bike, Row, Ruck, or Jog) 30 min continuous HR: ~60–70% max Coaching Note: You should be able to hold a conversation the entire time.
Cooldown
C
Easy Walk – 5 min Hip Flexor Stretch – 1 min/side Adductor Stretch – 1 min/side Thoracic Open Books – 1 min/side Box Breathing – 3 min
Warm-Up
A
Easy Row – 4 min Air Squats – 2 x 10 Push-Ups – 2 x 8 Light DB Deadlift – 2 x 6
WOD
B
20-Min AMRAP 8 DB Goblet Squats 8 Push-Ups 10 KB or DB Deadlifts 100 ft DB Farmers Walk or Sandbag Carry Score: Rounds Coaching Note: Smooth transitions, steady breathing, perfect reps. This is not a redline workout.
Cooldown
C
Slow Walk – 4 min Child’s Pose w/ Side Bend – 1 min/side Forearm & Wrist Stretch – 1 min/side Standing Calf Stretch – 1 min/side Long Exhale Breathing (4–6 sec exhales) – 4 min
Bryce Ashlock
Bryce Ashlock is the founder and head coach of FirefightnTough. A collegiate athlete with deep family roots in the fire service and experience as a volunteer firefighter, Bryce understands exactly what the job demands. He designs firefighter-specific strength and conditioning to build real performance, durability, and readiness when it matters most.
You don’t need more motivation, you need a plan that works around your life and prepares you for the job. FirefightnTough gives you the structure, coaching, and accountability to train with confidence and consistency. Start your 7-day free trial today.
Start My 7-Day Free Trial
Trevor Bay
Firefighter
Verified Athlete"I’ve tried plenty of workout plans, but nothing has felt this dialed in for firefighting. Every cycle I notice I’m stronger, moving better, and lasting longer on scene. The structure and testing keep me motivated, and training alongside other firefighters gives me that extra push."
When you join a team you’re getting more than programming, you’re joining an online community.
Firefighter Strength & Conditioning
Firefighter Strength & Conditioning
Firefighter Strength & Conditioning
