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TOUGH FIREMEN PERFORMANCE PROGRAM

Tough Firemen

First Responders, Tactical, Strength & Conditioning
Coach
Tough Firemen Coaches

A 6 day per week performance training program built specifically for firemen who require strength, endurance, mobility, and durability under load.

Developed from decades of tactical performance coaching experience, this program prepares firemen for the physical demands of the job: carrying equipment, climbing stairs, dragging victims, operating in confined spaces, and performing under fatigue.

$50 / mo
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Receive Expert Coaching
Train under coaches who combine extensive human performance expertise with real-world firefighting experience. Every session is built from both scientific training principles and firsthand knowledge of the physical demands of the job, ensuring programming that is practical, effective, and operationally relevant.
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Be a part of the Brotherhood
Train alongside a disciplined community of like-minded firemen committed to becoming tough, more capable professionals. Share insight, training strategies, and practical knowledge focused on performance, resilience, and long-term health, so you improve not only individually, but as part of a high-standard brotherhood.
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Structured Programming
Every workout is professionally programmed and automatically logged, allowing you to monitor progress and performance over time. Each exercise includes detailed instruction and video demonstration, ensuring technical precision and eliminating guesswork in execution.
Features
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Programming 6 days per week
Tactical strength, conditioning, and mobility sessions built specifically to prepare you for real-world operational demands.
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Exercise Video Instruction
Detailed exercise demonstrations with precise coaching cues to ensure safe, effective execution.
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Detailed, expert instruction
Direct access to coaches for structured feedback, accountability, and performance guidance.
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A Supportive Brotherhood
A committed community of firemen pushing one another to higher standards of strength, resilience, and professionalism.
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Delivered through TrainHeroic
Track progress, receive updates, and stay connected to your team through the app.
Equipment
Required
Barbell & Plates // Dumbbells // Kettlebells // Bands // Pull-Up Bar
Recommended
Medicine Ball // Sled // Weightlifting Rack // Trap Bar // Sandbags // Weighted Vest
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2026-02-16

A1

Foam Roll IT Bands

3 x 60

A2

Hip Flexor Stretch to T-Spine Rotation

3 x 60

B1

Barbell Front Raise

6, 6, 6, 8

B2

Feet Elevated Inverted Row

4 x 12

C1

Incline DB Bench Press

10, 10, 8, 10

C2

Barbell Hip Thrust

3 x 12

D1

Hollow Body Hold w/ Flutter

3 x 30

D2

Bulgarian Split Squat

4 x 12

Tuesday
2026-02-17

A1

Quadruped T-Spine Rotations

3 x 15

A2

DB Side Plank Hip Lifts

3 x 60

B1

MB Slam w/ Lunge Step

4 x 45

B2

Burpee Box Jump

3 x 10

C1

Mountain Climber

3 x 12

C2

DB Goblet Squat

4 x 15

D

Single Leg Hip Bridge

3 x 60

Wednesday
2026-02-18

Steady State Aerobic

A

30 min Zone2 Run/Row/Bike Focus on maintaining smooth, controlled movements while gradually elevating your heart rate and stimulating blood flow. Score: Miles

Thursday
2026-02-19

A1

Foam Roll Adductors

3 x 60

A2

Kneeling Glute External Rotation Stretch

3 x 60

A3

Thoracic rotations

3 x 10

B1

Barbell Incline Bench Press

10, 10, 8, 10

B2

Trap Bar Deadlift

10, 10, 8, 10

C1

Front Squat

10, 10, 8, 10

C2

Weighted Pull Ups

3 x 8

C3

DB Farmer's Walk

3 x 40

D1

Dip

3 x 15

D2

Hanging Knee-to-Elbow

3 x 15

D3

Plank w/ Shoulder Tap

3 x 60

Friday
2026-02-20

A1

Hip Flexor Stretch to T-Spine Rotation

3 x 60

A2

WORLD'S GREATEST STRETCH

3 x 5

B1

Jump Rope

2 x 2:00

B2

Med Ball Slam

3 x 15

C1

DB Step Up

3 x 12

C2

Explosive Push-Ups

3 x 15

C3

DB Farmer's Carry

3 x 40

D1

Band Pull-Apart

3 x 20

D2

Dead Bug w/ Med Ball

3 x 15

Saturday
2026-02-21

Power Endurance Intervals

A

Choose Run/Row/Bike 3 Rounds of 5 x 30s HARD OFF with 3 min easy recovery. CARDIO x 30 s [HARD] 30s OFF CARDIO x 30 s [HARD] 30s OFF CARDIO x 30 s [HARD] 30s OFF CARDIO x 30 s [HARD] 30s OFF CARDIO x 30 s [HARD] 30s OFF CARDIO x 3 min EASY 30s OFF Repeat for 3 rounds. Score: RPE

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