12- Week Fire Academy Fitness Prep-FOUNDATION

Train Like Your Future Depends on It — Because It Does.
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 Strength and Conditioning Plan
Progressive workouts designed to build the exact strength, endurance, and stamina you need for the CPAT, fire academy, and the job itself. Every session is built around what the fireground actually demands — not what looks impressive at the gym.

✅ 3 Phases That Build on Each Other
Phase 1 develops your foundational strength and movement base — bilateral lifts, core stability, and aerobic conditioning. Phase 2 introduces unilateral and rotational work — single arm, single leg, and landmine movements that mirror the asymmetrical demands of working in gear. Phase 3 builds into fire service specific conditioning — the strength and movement patterns that transfer directly to pushing, pulling, lifting, carrying, and dragging on the fireground.

✅ Cardiovascular Training Built for the Fire Service
Each phase includes running intervals, rowing, stair work, and rucking — built to develop sustained output, fast recovery, and load-bearing endurance. All of it progressive across 12 weeks.

✅ 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
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 for guidance and support.

✅ 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 building your fire service fitness foundation — start here.

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 is the next level. Built for candidates and first responders who have already established a movement foundation and are ready to train harder, with more volume, more complexity, and higher fire service specificity across every phase.

What Is Included:

✅ 12-Week Intermediate Advanced Strength and Conditioning Plan
Higher volume, more exercises per session, and increased difficulty across all 3 phases. Built for people who have done the foundation work and are ready to train at the level the fireground actually demands.

✅ 3 Phases That Push Further Than the Foundation
Phase 1 re-establishes your base at higher volume and load — same foundational patterns, more sets, heavier starting weights. Phase 2 advances into unilateral and rotational complexity — kneeling landmine press, chin-ups, single arm KB work, sumo deadlift high pull, and more. Phase 3 is fire service specific at peak demand — sled push, sled drag, sled rope pull, explosive MB slams, Bulgarian split squats, and run intervals at 9RPE.

✅ Advanced Cardiovascular Programming
Running intervals at higher prescribed RPE, rowing at 6 x 500m, stairs progressing to 65 lbs, and rucking up to 60 lbs. Every cardio session built around what the fireground demands at the highest level of preparation.

✅ 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 for guidance and support.

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

Whether you completed the Foundation Program or are coming in with a solid training base — this is where the real work begins.

8-Week Fire Academy Cardio Prep Program

The fire service does not ask you to run a comfortable five miles. It asks you to sustain output for hours, spike to maximum intensity when the tones drop, work in full gear in extreme heat, and recover fast enough to go again.

This program builds that engine.

Designed specifically for fire academy candidates and first responders, this cardio program pulls directly from the Formula F.I.T.T. Fire Academy Fitness Prep system and focuses exclusively on developing the cardiovascular capacity the job actually demands. No generic fitness programming. No running for the sake of running. Every session has a purpose tied directly to fireground performance.

What Is Included:

✅ Running intervals, steady state, and progressive distance work built to improve VO2max and aerobic base for sustained work under load

✅ Rowing intervals designed to develop anaerobic capacity and teach your body to recover quickly between high intensity efforts

✅ Stair work that mirrors the demands of working in a structure — one of the most direct training simulations available outside of the drill ground

✅ Rucking with progressive load to build leg endurance, aerobic base, and the mental durability this career demands

✅ 8-Week Fire-Specific Training Plan

Progressive workouts designed to build the exact strength, endurance, and stamina you’ll need for CPAT, fire academy, and the job itself.

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

✅ Phase-Based Programming That Grows With You
Each 4-week phase ramps up in intensity and specificity—so you build real tactical fitness, not just gym gains.

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

✅ Access to Your Coach via DM in the App
Got questions? Hit me up inside the app for quick support and guidance.

✅ Lifetime Access to the Program
Start when you're ready. Repeat it as many times as you want to stay in firefighter shape.

Built by a certified strength and conditioning specialist with nearly 30 years in the fitness industry and 20 years working specifically with first responders and fire academy candidates.

The academy assumes you showed up with a fitness base. This program builds it.

16-Week Personalized Strength and Conditioning Program

This isn’t a one-size-fits-all program — it’s a 16-week, fully customized training plan built around the real demands of the job: strength, endurance, mobility, and recovery. Whether you’re on the floor, in training, or preparing for the academy, the plan meets you where you are and gets you ready for the work that matters most.

What's Included:

✅ 16-Week Personalized Strength and Conditioning Program
This is not a template with your name on it. It is a fully customized 16-week program built around your specific body, your goals, your schedule, and the equipment you actually have access to. Whether you are training at a full gym, a home setup, or somewhere in between — the program meets you where you are.

✅ Built Around You — Not a Generic Recruit
Before your program is built you complete a detailed intake covering your current fitness level, injury history, available equipment, training schedule, and specific goals. Every exercise selection, every progression, and every phase is chosen based on what is right for you — not what works for the average candidate.

✅ Four Phases That Progress With Your Development
Every four weeks the program advances in intensity and specificity. Phase 1 establishes your movement foundation and baseline strength. Phase 2 introduces unilateral and rotational work — single arm, single leg, and landmine movements that mirror real fireground demands. Phase 3 builds into fire skill-specific strength and conditioning. Phase 4 brings everything together at peak intensity to prepare you for the exact demands of the academy or the job.

✅ Cardiovascular Training Matched to Your Needs
Your cardio programming — running, rowing, stairs, rucking, or a combination — is selected and progressed based on your current cardiovascular fitness, your available training environment, and your timeline to the academy or hiring process.

✅ Delivered in the TrainHeroic App
Track your workouts, watch exercise demo videos, and log your progress from your phone or tablet. Everything in one place regardless of where you train.

✅ Video Demos for Every Exercise
No guessing. Every movement is demonstrated so you know exactly what to do, how to do it, and why it is in your program.

✅ Direct Access to Your Coach
Message me directly inside TrainHeroic throughout the 16 weeks. Questions about an exercise, a modification, how your body is responding — I am in the app with you.

✅ Lifetime Access
Your program does not expire. Return to it, repeat phases, or use it as a reference long after the 16 weeks are complete.

Across the full 16 weeks, you’ll get a structured progression and individualized coaching focused on performance, injury prevention, and building the kind of strength that actually transfers to the fireground. No fluff — just the right structure, accountability, and adjustments to help you move, lift, and recover like a firefighter should.

Tactical Performance Meal Plan

Built for people who want to eat clean, reduce inflammation, and fuel their body for real life — without overcomplicating every meal.

This 7-day plan makes performance nutrition realistic and sustainable. Whether you are a first responder, a firefighter candidate, or just someone who is done with processed food and wants a simple system that actually works — this plan was built for you. Whole food recipes. Family friendly. No diet culture. Just real food that fuels real performance.

What is inside:

• 7 full days of breakfasts, lunches, dinners, and snacks
• Recipes designed to feed 3 to 6 people
• Whole food, mostly gluten free, anti-inflammatory meals built around performance and recovery
• Macros included for every recipe so you know exactly what you are fueling with
• Prep and cooking tips to save you time on busy days and shift days
• Category organized grocery lists for each day so shopping is simple
• Coach's notes throughout with practical advice and encouragement from someone who has spent 30 years in health and fitness

This is not a crash diet. It is not a 30 day challenge. It is a foundation. A week of eating well that shows you what sustainable performance nutrition actually looks like in real life — and gives you a template you can repeat, adjust, and build on.

Firehouse Meal Plan

Built for firefighters, first responders, and anyone who needs real food in real quantities — without spending half their day off in the kitchen.

This 7-day plan is designed around the way first responders actually eat. Big portions. Hearty meals. Food that fuels long shifts, hard training days, and the kind of physical demands most meal plans were never built for. Whether you are cooking for a crew at the station or feeding a family at home this plan delivers performance nutrition without sacrificing the comfort food culture that is part of firehouse life.

What is inside:

• 7 full days of breakfasts, lunches, dinners, and snacks
• Recipes designed to feed 8 to 12 people — real firehouse portions
• A mix of comfort food favorites and lean performance focused meals built around shift work demands
• Macros included for every recipe so you know exactly what you and your crew are fueling with
• Prep and cooking tips for stockpot, grill, Instant Pot, and oven — because the firehouse kitchen is not always predictable
• Category organized grocery lists for each day to make shopping fast and efficient
• Practical coach's notes throughout to keep it real, keep it simple, and keep you on track

This is not diet food. It is fuel. The kind that keeps you sharp on hour 18 of a 24 hour shift and ready to go when the tones drop again.