Spaid SC Fire Strong: Training by Matt Spaid in TrainHeroic

Spaid SC Fire Strong

Spaid Strength & Conditioning

First Responders, Strongman, Speed, Strength & Conditioning
Coach
Matt Spaid

Fire Strong is programming designed for Firefighters that want to take their training to the next level. This is meant for the firefighter that trains outside of the job and is also meant for more intermediate or advanced lifters. This programming incorporates Strongman with mainly a conjugate method approach. This means there is not just one template to the training, but many in order to never adapt and always grow. It includes specialty work to attack your weaknesses.

There is also conditioning and mobility work to help with General Physical Preparedness. A pyramid needs a solid foundation in order to stand tall.

This training is designed to keep you at the top of your game and always ready, while staying injury free.

It is designed by a Firefighter for Firefighters. However, anyone can benefit from this training.

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Be Strong and Well for the Job
Strongman incorporates movements that transfers over directly to the fireground. This training will get you stronger and more powerful so that you can become the strongest version of yourself. It also includes mobility work and accessory work to help you stay injury free and feeling good.
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Odd Object Training
If you can get better at lifting a stone or a sandbag, then lifting a person and pulling them out of a burning house will be a much easier task.
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Develop Speed and Power
Force=Mass x Acceleration. You need to move weight with great speed in order to increase your power. A lot of this training incorporates bands/chains for accommodating resistance as well as other methods for improving power, which is a much needed component in firefighting.
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Mobilize, Mobilize, Mobilize
You need to move well in order to perform well. This training incorporates yoga and other mobility work to help with recovery, performance, and injury prevention.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes intermediate or advanced athletes.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell, Plates, Dumbbells, Sandbag/Odd Object, Sled, Resistance
Recommended
Specialty Bars, Farmers Handles, Plyobox, Yoke, Reverse Hyper, G
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-10-11

A1

Reverse Hyperextension

4 x 25

A2

Prone Machine Hamstring Curl

4 x 25

A3

Lat Pulldown

4 x 25

A4

Banded Anterior hip mobilization

1 x 0:30

B

Good Morning

5 x 3

C

Leg Press

3 x 12

D

Pull-Up

E

Bulgarian Split Squat

3 x 10

F

Strict Lower Hanging Leg Lifts

1 x 50

G

Couch Stretch (Hip Flexors)

1 x 2:00

Monday
2021-10-12

A

GPP Movements

Tuesday
2021-10-13

A1

Reverse Hyper Row

4 x 25

A2

Banded Overhead Tricep Extensions

4 x 25

A3

Banded Rear Delt Flys

4 x 25

B

T Spine Mobility Cat Athletics

C

Log Press from the rack

5 x 3

D

Behind The Neck Press

3 x 10

E1

JM Press

4 x 8

E2

Weighted Dips

4 x 8

F

DB Farmer's Walk

3 x 75

G

Seated Hand over Hand sled pull

@ 75

H1

4-Way Dead Bug

3 x 1:00

H2

Banded Tricep Pushdown

3 x 50

Wednesday
2021-10-14

A

Rowing

1 x 500 @ 5

B

Rowing

10 x 100 @ 10

C

Forward Sled Drag

4 x 100

Thursday
2021-10-15

A1

Reverse Hyperextension

4 x 25

A2

Banded Kettlebell Swing

4 x 25

A3

Banded Rear Delt Flys

4 x 25

B

Couch Stretch (Hip Flexors)

1 x 0:03

C

Box Squat with Bands

8 x 2 @ 50 %

D

Deficit Deadlift

8 x 2 @ 50 %

E1

Kettlebell Reverse Lunge

4 x 15

E2

Goblet Squat ISO Hold

4 x 0:30

F

GHD Sit-Up

5 x 10

G

Sled Marches

4 x 50

Friday
2021-10-16

A

Rest

B

Yoga for Low Back/Hamstrings

Saturday
2021-10-17

A

Battle Rope Alternating Waves

4 x 20

B1

Seated DB Shrugs

4 x 25

B2

DB Overhead Tricep Extension

4 x 25

B3

Band Pull-Apart

4 x 25

C

Speed Bench

9 x 3 @ 40 %

D1

Incline DB Bench Press

2 x 15

D2

Overhead Sandbag Toss

E

Barbell Pull Overs

3 x 15

F1

Double DB Clean & Press

4 x 12

F2

Pull-Up

4 x 10

G1

L-Sit

G2

Banded Push Ups

3 x MAX

H1

Banded Tricep Pushdown

3 x 50

H2

Banded Hammer Curls

3 x 50

Coach
coach-avatar Matt Spaid

Spaid is a career Firefighter since 2013, a Marine Infantry veteran, and a former CrossFit Level 1 Trainer. He has been in the fitness industry since 2012, coaching classes ranging from yoga to strongman. He continues to learn about Strength and Conditioning through various books and programs and currently conducts private training from his garage.

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Be Strong(er) for the job

Develop speed and power through methods that prevent adaptation and keep you at your best. This training will help you will be better at your job as a firefighter, whether it's pulling someone out of a building, throwing a ladder, or advancing hose.

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FAQs
Who is this for?
While it is aimed for Firefighters, anyone can benefit from this training. However, you need a solid foundation first. This is not meant for beginners.
What if I don't have Strongman equipment?
There is always a way to adapt the training. If you look at the training in advance, you can send Coach Spaid a message and he can give you an alternate movement that will still provide the correct training stimulus.
My schedule is weird, what if I miss a day?
The training days can be moved on the app in order to best fit your schedule. Don't think of it so much as Monday or Tuesday, think Training Day 1 or Training Day 2.
I don't have bands or chains, can I still do speed training?
Yes! You simply need to use lighter weights and focus on speed.
The Proof
verified-athlete-avatar Matt Spaid

Firefighter/Strongman Athlete

Verified Athlete

"This is my training. It will not only help you perform well on the fireground, but it will help you perform well as an athlete."

verified-athlete-avatar Lori Spaid

Wife/Mom/Athlete

Verified Athlete

"This training has pushed me out of my comfort zone and gotten me stronger while staying injury free."

verified-athlete-avatar Jordan Garcia

Athlete

Verified Athlete

"This training has improved my speed and explosiveness."

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Spaid SC Fire Strong
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Spaid SC Fire Strong
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Spaid SC Fire Strong
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Spaid SC Fire Strong