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FD PERFORMANCE CREW

FD Performance Lab

First Responders, Functional Fitness, Strength & Conditioning
Coach
Dr. Zach Loesch

Dr. Zachary Loesch, DPT, CMPT, CSCS, is the founder of FD Performance Lab and a firefighter paramedic dedicated to helping firefighters become stronger, healthier, and more resilient through evidence-based training. A Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and former Division I athlete, he combines clinical expertise with years of firsthand fire service experience to help firefighters improve performance, prevent injuries, and thrive both on and off the fireground.

By selecting "Start My 7-Day Free Trial" I agree and understand exercise has risks and I assume these risks and agree to release FD Performance Lab and Dr. Zachary Loesch from claims or liability from my participation to the fullest extent permitted by law

$24 / mo
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Functional Endurance
Functional firefighter endurance develops the strength, stamina, and work capacity needed to perform demanding fireground tasks efficiently under fatigue.
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Tactical Strength
Tactical firefighter strength builds the power and durability needed to handle real-world fireground demands, from lifting and carrying to pushing, pulling, and performing under pressure.
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Firefighter Longevity
Firefighter longevity focuses on building strength, mobility, and resilience to stay healthy, prevent injuries, and sustain peak performance throughout an entire career.
Features
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Programming 7 days per week
Daily strength, conditioning, mobility and rehabilitation designed by Dr. Zach Loesch for firefighters looking to perform at the highest level.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbbells // Pull Up Bar
Recommended
Sand Bags // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
REST
Monday
LOWER BODY WK4

A1

Deadlift

4 x 3 @ 87, 90, 83, 83 %

A2

Goblet Squat

4 x 8 @ 8, 8, 9, 9

B1

Barbell Row

4 x 6 @ 8, 8, 9, 9

B2

Step-Ups

4 x 8 @ 8, 8, 9, 10

Conditioning

C

TRUCK WORK

1 Mile Buy In 21-15-9 Lunges 50#M/35#F Push Ups Strict Pull Ups Score is Total Time

D

Zone 2 Run

1 x 15:00

E1

Kneeling Hip Flexor Stretch

3 x 0:30

E2

Hip 90/90

3 x 0:30

F1

Sciatic Nerve Glide

3 x 0:30

F2

Monster Walks

3 x 0:30

Tuesday
UPPER BODY WK4

A1

Bench Press

4 x 5 @ 83, 85, 77, 77 %

A2

Weighted Strict Pullup

4 x 6 @ 8, 8, 9, 9

A3

DB Bicep Curls

4 x 8 @ 8, 8, 9, 9

B1

Diamond Push-Up

9, 9, 10

B2

Strict Bodyweight Pull-Up

9, 9, 10

Conditioning

C

HIP GRIP

21-15-9 DB Clean and Jerk Strict Pull Ups Devil Press Hand Release Push Up

D1

Single Arm Farmer Walk

3 x 0:30

D2

DB Renegade Row

3 x 0:30

E1

Side Lying External Rotation

3 x 0:30

E2

Thoracic Extension on Foam Roller

3 x 0:30

F1

Breath Work

F2

Sauna

1 x 15:00

Wednesday
RECOVERY WK4

A

Run

1 x 40:00

B1

Squat Holds

3 x 1:00

B2

Hip Flexor Stretch

3 x 0:30

C1

Hamstring Stretch

3 x 0:30

C2

Worlds Greatest Stretch

3 x 10

Thursday
FUNCTIONAL WK4

Conditioning

A

500m Row (400m Run if No Rower) 10 Push Ups 10 Lunges 10 Box Jumps (24 inch) 10 Burpees Score is Amount of Rounds In 20 Minutes

B1

KB Plank Row

3 x 0:30

B2

Single Leg RDL

3 x 10

C1

90/90 Banded External Rotation

3 x 0:30

C2

Thoracic Rotation

3 x 0:30

D1

Breath Work

D2

Sauna

1 x 15:00

Friday
FULL BODY WK4

A1

Strict Press

4 x 2 @ 90, 93, 85, 85 %

A2

Wide Grip Pull Ups

4 x 8 @ 8, 8, 9, 9

A3

Incline Dumbbell Curls

4 x 8 @ 8, 8, 9, 9

B1

Paused Back Squat

4 x 3 @ 87, 90, 83, 83 %

B2

Romanian Deadlift (RDL)

4 x 4 @ 8, 8, 9, 9

Conditioning

C

HOT BOTTLE

1 Mile Run Buy In 50-40-30-20-10 Push Ups Lunges (ea. leg) Sit Ups Score is Total Time Including Run

D

Zone 2 Run

1 x 15:00

E1

Squat Holds

3 x 0:30

E2

Double Leg Kneeling Stretch

3 x 0:30

F1

Foam Roll

3 x 0:30

F2

Knee Hug

3 x 0:30

Saturday
GEAR WK4

Conditioning

A

CLAMP SLIDE

Air Consumption Drill Full Gear On Air 10-9-8-7-6-5-4-3-2-1 Flights of Stairs Up Downs Air Squats Score = Reps prior to completely running out of air

B1

Ab Wheel

3 x 10

B2

Dead Bug

3 x 10

C1

Quadruped Thoracic Rotation

3 x 10

C2

Lat & Pec Stretch

3 x 0:30

D

Breath Work

1 x 5

Coach
More from FD Performance Lab
coach-avatar Dr. Zach Loesch

Train with purpose through Dr. Zach Loesch’s Relentless Crew programming. Stay motivated through leaderboards that track progress, compete, and push your performance while connecting with a community of firefighters. Access a firefighter-specific strength, conditioning and mobility training plan through a structured system maximizing results from an elite coach and improve without wasting time.

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Waiver Agreement

By selecting "Start My 7-Day Free Trial" I agree and understand exercise has risks and I assume these risks and agree to release FD Performance Lab and Dr. Zachary Loesch from claims or liability from my participation to the fullest extent permitted by law

Start My 7-Day Free Trial
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FAQs
Who do I get contact for questions
Email Dr. Loesch directly at fdperformancelab@gmail.com
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