TOUGH FIREMEN PERFORMANCE PROGRAM
Tough Firemen
First Responders, Tactical, Strength & ConditioningThe Tough Firemen Performance Program is a 6-day-per-week training system designed specifically for firefighters and professionals who need elite strength, endurance, mobility, and durability under pressure.
Developed around the real demands of the job, this program prepares you to carry heavy equipment, climb stairs, drag victims, move through confined spaces, and perform at a high level when fatigue sets in.
You won’t just become a stronger firefighter, you’ll build an athletic, powerful physique while developing the movement quality, strength, and resilience needed to stay durable, reduce injury risk, and perform for years to come.
Warm Up
A
1. Light Cardio 3 minutes Rowing machine, assault bike, or brisk walk 2. Shoulder Mobility Band Pull-Aparts × 15 Shoulder Pass-Throughs × 10 Scapular Push-Ups × 10 3. Activation Dead Hang 20–30 seconds Light Face Pulls × 15
B1
Neutral-Grip Pull-Ups
6, 4, 11, 11, 11, 11
B2
Single-Arm Half-Kneeling Cable Press
6, 4, 11, 11, 11, 11
C1
Neutral-Grip Dumbbell Bench Press
6, 12, 12, 12
C2
Chest-Supported Dumbbell Row
6, 12, 12, 12
D1
Half-Kneeling Landmine Press
6, 12, 12, 12
D2
Single-Arm Cable High Row
6, 12, 12, 12
Finisher
E
Complete 3 rounds with minimal rest: Farmer's Carry: 50 yards (heavy) Mountain Climbers: 40 each side Dead Hang: 60 seconds
Cooldown
F
Stretch (30 seconds each) Lat Stretch Doorway Chest Stretch Triceps Stretch Rear Delt Stretch Forearm Flexor Stretch Forearm Extensor Stretch Breathing Lie on your back with feet elevated. Take 10 slow breaths: 4-second inhale 6-second exhale
Warm Up
A
1. Light Cardio – 3 minutes Incline treadmill walk (5–10% incline) Stair climber Easy pace 2. Mobility Circuit (1 round) Walking Lunges ×10 each leg Bodyweight Squats ×15 Leg Swings (front/back & side-to-side) ×10 each World's Greatest Stretch ×5 each side Glute Bridges ×15 3. Activation Mini Band Lateral Walks ×15 steps each way Single-Leg Balance ×20 seconds each leg
B1
Front Foot Elevated Dumbbell Split Squat
6, 4, 11, 11, 11, 11
B2
Romanian Deadlift
6, 4, 9, 9, 9, 9
C1
Heavy Dumbbell Step-Ups
6, 10, 10, 10
C2
Barbell Hip Thrust
6, 12, 12, 12
D1
Standing Calf Raises
6, 20, 20, 20
D2
Sled Push
3 x 40
Finisher
E
Complete 3 rounds: Farmer's Carry: 50 yards (heavy) Sandbag or DB/KB Bear Hug Carry: 50 yards Walking Lunges: 20 steps each side Rest 60 seconds between rounds.
Cooldown
F
Stretch (30–45 seconds each) Hip Flexor Stretch Hamstring Stretch Figure-4 Glute Stretch Quad Stretch Standing Calf Stretch Adductor Stretch Breathing Lie on your back with feet elevated or sit comfortably. Take 10 slow breaths: 4-second inhale 6-second exhale
3 Mile Easy Run
A
Run preferred but can use Row/Bike/Ski Run 3 miles at a comfortable, conversational pace while keeping your heart rate primarily in Zone 2. It's okay if your heart rate briefly drifts into Zone 3, especially on hills or during short surges, but your goal is to stay as consistent as possible in Zone 2. Focus on relaxed breathing, efficient running mechanics, and building your aerobic base.
Warm up
A
1. Light Cardio 3 minutes Rowing machine or Assault Bike Easy pace 2. Mobility Circuit (1 round) Band Pull-Aparts ×15 Shoulder Pass-Throughs ×10 Scapular Push-Ups ×10 Arm Circles ×15 each direction Thoracic Rotations ×10 each side 3. Activation Dead Hang ×20–30 seconds Face Pulls ×15 Push-Ups ×10
B1
Neutral-Grip Dumbbell Bench Press
6, 4, 11, 11, 11, 11
B2
Weighted Pull Ups
6, 4, 9, 9, 9, 9
C1
Half-Kneeling Landmine Press
6, 12, 12, 12
C2
Chest-Supported Dumbbell Row
6, 12, 12, 12
D1
Hammer Curl
6, 12, 12, 12
D2
Rope Triceps Pressdowns
6, 12, 12, 12
Finisher
E
Complete 3 rounds with minimal rest: Farmer's Carry: 50 yards (heavy) Mountain Climbers: 40 each side Dead Hang: 60 seconds
Cooldown
F
Stretch (30–45 seconds each) Doorway Chest Stretch Lat Stretch Triceps Stretch Rear Delt Stretch Forearm Flexor Stretch Forearm Extensor Stretch Breathing Lie on your back with feet elevated or sit comfortably. Take 10 slow breaths: 4-second inhale 6-second exhale
Warm up
A
1. Light Cardio 3 minutes Stair Climber or Incline Treadmill Walk Easy pace 2. Mobility Circuit (1 Round) Bodyweight Squats ×15 Walking Lunges ×10 each leg World's Greatest Stretch ×5 each side Leg Swings (front/back & side-to-side) ×10 each Glute Bridges ×15 3. Activation Mini Band Lateral Walks ×15 steps each direction Single-Leg Balance ×20 seconds each leg Bodyweight Step-Ups ×10 each leg
B
High-Bar Barbell Back Squat
6, 4, 7, 7, 7, 7
C
Kickstand Dumbbell Romanian Deadlift
6, 12, 12, 12
D1
Walking Dumbbell Lunges
3 x 20
D2
Hanging Knee Raise
3 x 15
Finisher
E
Complete 3 rounds: Farmer's Carry: 50 yards (heavy) Sandbag or DB/KB Bear Hug Carry: 50 yards Sled Push: 50 yards Rest 60 seconds between rounds.
Cooldown
F
Stretch (30–45 seconds each) Hip Flexor Stretch Hamstring Stretch Figure-4 Glute Stretch Quad Stretch Standing Calf Stretch Adductor Stretch Breathing Lie on your back with your feet elevated or sit comfortably. Take 10 slow breaths: 4-second inhale 6-second exhale
3.75 Mile Progressive Run
A
Run preferred but you can use Row/Bike/Ski Start with the first 2 miles at a comfortable, conversational pace while keeping your heart rate primarily in Zone 2. After your warm-up miles, gradually increase your effort by selecting a pace you can sustain for 0.75 miles. Then, continue progressing by increasing your speed another 20 seconds per mile for the next 0.5 miles, and finish the final 0.5 miles by pushing another 20 seconds faster. Focus on controlled pacing, smooth transitions, and finishing strong without losing proper running mechanics.
Bryce Ashlock
Former Collegiate Football Athlete with lifelong roots in the fire service. Founder and Head Coach of Tough Firemen. For the past two years, I've coached 250+ firefighters, helping them build the strength, conditioning, and resilience needed to perform at their best on and off the job. My mission is to develop tougher, healthier, and more capable firefighters through performance-driven training.
When you join a team you’re getting more than programming, you’re joining an online community.
TOUGH FIREMEN PERFORMANCE PROGRAM
TOUGH FIREMEN PERFORMANCE PROGRAM
TOUGH FIREMEN PERFORMANCE PROGRAM
