12-Week Fire Academy Fitness Prep-FOUNDATION

Build the Base the Fire Academy Expects You to Arrive With.
12 Week Fire Academy Fitness Prep- Foundation Program

This is the starting point. Built by a strength coach with 30 years of experience and 20 years inside the fire service, so you are not just fit, you are building the right foundation for the right job.

WHAT IS INCLUDED:

✅ 12-Week Fire-Specific Training Plan
Progressive workouts designed to build the foundational strength, endurance, and stamina you need for the CPAT, fire academy, and the job itself. Phase 1 establishes movement quality and bilateral strength. Phase 2 introduces unilateral and rotational work. Phase 3 builds into fire service specific conditioning.

✅ Cardiovascular Training Built for the Fire Service
Running intervals, rowing, stair work, and rucking — every cardio session built around what the fireground actually demands, not just a comfortable mile time.

✅ Delivered in the TrainHeroic App
Track your workouts, watch exercise demo videos, and log your progress from your phone or tablet.

✅ Phase-Based Programming That Advances Every 4 Weeks
Each phase increases in intensity and specificity. You are not doing different random workouts every day. You are building something progressively over 12 weeks.

✅ Video Demos for Every Exercise
No guessing. Know exactly what to do, how to do it, and why it makes you more fire-ready.

✅ Access to Your Coach via DM in the App
Questions during the program? Message Coach Eve directly inside TrainHeroic.

✅ Lifetime Access
Start when you are ready. Repeat it as many times as you want to stay in firefighter shape.

Whether you are prepping for the CPAT, entering the academy, or starting your fire service fitness journey — this is your foundation.

What Your Training Actually Looks Like

Phase 1 — Weeks 1 to 4 — Foundation
Bilateral strength movements that establish your base. Bench press, back squat, deadlift, farmer carries. Cardio sessions built around running and stairs. Every session ends with a static stretch. The foundation has to be solid before anything else is added on top of it.

Phase 2 — Weeks 5 to 8 — Functional Development
The volume increases and the movements get more specific. Single arm overhead press, pull-ups, sumo deadlift high pull, KB squat to overhead press. Cardio progresses to rowing intervals and heavier rucks. Core work advances from planks to hollow rocks and hanging knee raises. This is where the program starts to feel different from anything you have done in a standard gym.

Phase 3 — Weeks 9 to 12 — Tactical Conditioning
This is where it gets fire service specific. Sled push, sled drag, sled rope pull. Bulgarian split squats. Single arm Russian KB swings. Hex bar deadlifts. Burpees. Run intervals at prescribed RPE. Rucks at 55 lbs. The demand in phase 3 is significantly higher than where you started. That is the point.

Every 6 days includes a mobility and recovery session. Day 7 is rest.

Equipment Needed (or Suggested Substitutions):

This is a practical program with functional tools—no fancy gym required.

Dumbbells or kettlebells

Barbells and plates

Weighted backpack, ruck, or weighted vest

Access to stairs or a step-up platform

Sled

Rower

Resistance bands — optional

This Is for You If You’re:

Prepping for the CPAT or entering the fire academy

Already in the field but want to rebuild tactical strength

Tired of random workouts and want a professional, proven plan

Ready to take ownership of your prep—and your future

 This Is NOT for You If:

You’re looking for general fitness with no goal

You’re not willing to train under fatigue or push beyond comfort

You want quick fixes instead of real results

*A full refund is available if requested before accessing the program in TrainHeroic. Once your TrainHeroic account has been accessed and program content is visible, all sales are final due to the immediate digital delivery of all workouts, phases, and video content. If you have questions about whether this program is right for you before purchasing, please reach out at [email protected].