Hard Hitter, Firefighter Program

McCann Fitness & Nutrition

Tactical, Strength & Conditioning, First Responders, Functional Training, Functional Fitness, General Fitness, Tactical / Military

Coach

Kara

This is for those who are into the job and want to not just show up, but show out. These trainings are crafted to be functional, challenging and effective.

Whether you are a first responder, athlete, or simply someone looking to feel stonger and more empowered in everyday life, this is for you.

You will have two days back to back lifting one lower and one upper. You then have an optional job specific conditioning day. Sunday you can count on steady state cardio. I also throw two quick mobility sessions throughout the week.

$19 / mo

Start My 7-Day Free Trial

What will you gain?

Increased strength and power: Building functional strength to tackle any obstacle Confidence: Feel more empowered in your body and abilities. Resilience: Train your mind and body to stay strong under pressure.

So, what should you expect?

It isn't enough just to be strong. You need to be agile and be conditioned as well. In this program you'll have your traditional push, pull, legs. You will also have a full body day, conditioning that is congruent to the job as well as mobility. This is not for someone just starting out. I do not sugar coat anything. There will be points where you curse my name.

Who the fuck is writing this?

I am. I am a full time, career firefighter. I've witnessed what it is like to be around people who cannot do the job. I personally think it's shameful. You have a duty to be more fit than your average person. And, you should want to be fit enough to have back to back fires without feeling like you want to die.

Features

Access to your coach

I'm here if you need me.

Programming 4 days per week

Daily strength, conditioning, and skill training that’s and useful for the job. I'm not fucking around. Everything programmed will be useful.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

A coach that can provide the feedback you need to grow.

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, all through an app.

Equipment

Required

Barbell // Dumbbell // Kettlebell // Sled // Cable Machine // Tire/Sledge Hammer

Recommended

Rower // SCBA/Weighted Vest // Treadmill // Assault Bike

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Push

Push Ups

4 x 25

Bench Press

5 x 5

Seated Military Press

4 x 8

Alternating DB Bench Press

3 x 12

Dip

3 x 12

Rolling Tricep extensions

3 x 15

Wednesday

Pull

Rowing

1 x 1600

Barbell Deadlift

5 x 5

Jefferson Deadlifts

4 x 10

Pendlay Row

3 x 12

Seated Cable Row

3 x 12

Bicep Drag Curl

3 x 12

Pull-Up

1 x 50

Friday

Full Body Fuckery

DB Thruster

5 x 10

Sandbag Walking Lunges

5 x 10

Box Jumps

5 x 10

KB swings

5 x 20

Sled Push/Pull

5 x 50

Coach

More from McCann Fitness & Nutrition

Kara

I am a full time firefighter/paramedic. As well as a competitive powerlifter and coach. I combine real work fireground grit with proven strength training strategies. My program is built to push your limits, increase your power and prepare you for the physical demands of your toughest day on the job. If you are ready to nominate your fitness and crush challenges, let's train.

Why is it only $19 a month? Seems cheap...

It is cheap. I believe that everyone should have access to staying as fit as possible.

Start My 7-Day Free Trial

FAQs

What if I'm not a firefighter?

This would be great for anyone looking to get into a department as well. If you are not a firefighter, this program will still help you build the strength and resilience to tackle everyday life head on.

What if I can't do every day that is programmed?

I'm going to take your birthday away. Kidding! It isn't a problem. Shit happens. You can actually move days around to better suite your needs. Whatever you have to do.

Am I on my own?

You're never alone, dude. We can communicate through the app as much as you wish. I can help with modifications, switching things out, any questions you have and form.

What about nutrition?

That's a whole other thing. Get at me and we can discuss options

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Hard Hitter, Firefighter Program