12-Week Fire Academy Fitness Prep-INTERMEDIATE/ADVANCED

You Built the Foundation. Now Push Further.
12 Week Fire Academy Fitness Prep — Intermediate Advanced Program

This program is for candidates and first responders who have completed a foundation program and are ready for the next level. More exercises per week. More sets. Higher demand across every phase. Same fire service framework,  pushed further.

WHAT IS INCLUDED:

✅ 12-Week Intermediate-Advanced Training Plan
Higher volume, more exercises per session, and increased difficulty across all 3 phases. Built for people who have already established a movement foundation and are ready to train harder and more specifically for the fireground.

✅ Progressive Overload That Actually Progresses
Every 4 weeks the demand increases — not just in weight but in complexity, volume, and fire service specificity. This is not a repeat of what you already did. It is the next level of it.

✅ Advanced Cardiovascular Programming
Interval work, stair training, rucking, and rowing — all advanced beyond the Foundation Program in duration, intensity, and structure.

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

✅ Video Demos for Every Exercise
Every movement demonstrated so you know exactly what you are doing and why.

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

✅ Lifetime Access
Repeat it as many times as you need to stay at the top of your game.

What Your Training Actually Looks Like

Phase 1 — Weeks 1 to 4 — Foundation at Higher Volume
The same foundational movement patterns from the Foundation Program — bench press, back squat, DB deadlift, farmer carries — but with more sets, more volume, and higher starting loads. Core work includes hollow holds and static stretches every session. Cardio includes running at prescribed RPE and stairs at 35 lbs. This phase re-establishes your base at a higher demand before the intensity escalates.

Phase 2 — Weeks 5 to 8 — Functional and Unilateral Development
Volume and complexity increase significantly. Kneeling landmine press, incline bench press, inverted rows, quad focused step-ups, single arm KB overhead press, chin-ups, sumo deadlift high pull, SA KB squat to overhead press. Cardio progresses to rowing at 6 x 500m and stairs at 45 lbs. Core advances to alternating supermans, hollow rocks, and hanging knee raises. This phase is where the program separates itself from general strength training.

Phase 3 — Weeks 9 to 12 — Tactical Conditioning
This is where it gets fire service specific. DB floor chest press with legs elevated, single arm bent row, barbell push press, lateral step-ups controlled, glute focused step-ups, sled push, sled drag, sled rope pull, explosive MB slams, Bulgarian split squats, single arm Russian KB swings, 5 sets of pull-ups. Cardio at peak demand — run intervals at 9RPE, stairs at 65 lbs, rucking at 55 to 60 lbs. The demand in phase 3 is significantly higher than anything in the Foundation Program. That is the point.

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

***Not sure if you are ready for this program? Reply to your purchase confirmation email or reach out at [email protected] before purchasing and Coach Eve will give you an honest answer.

Equipment Needed:
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:
Completed the Foundation Program and are ready for the next level
Are an active firefighter or first responder with a solid training base
Want higher volume, more complex movements, and fire service specific conditioning
Are prepared to train at a level that actually matches what the fireground demands

This Is NOT for You If:
You have not completed a foundation level program first
You are working around an active injury without medical clearance
You are new to strength training or have not yet established basic movement patterns

*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].