Fire Academy Fitness Prep: 12 Weeks to Fire-Ready Strength & Stamina

Get fire-academy ready in 12 weeks with this progressive, self-paced training plan built for aspiring firefighters and CPAT prep. Train through three fire-specific phases inside the TrainHeroic app with workouts that build real-world strength, endurance, and grit. Includes video demos, workout tracking, and messaging access to your coach.

Body Weight HIIT Home Workout

Achieve your fitness goals from the comfort of your home with this efficient 4 week bodyweight fitness program. No need for equipment; just your body and determination. Build strength, improve flexibility, and boost overall fitness with a variety of bodyweight exercises designed for all levels. Stay fit on your terms, anytime, anywhere.

• Features
  3 sessions per week
• Use TrainHeroicApp app to view and log training
• Program Training

Basic Strength  Program

Build your foundation with this 12-week basic strength training program designed to help you progress systematically. With four training days per week, this program uses periodization to gradually increase intensity every four weeks, helping you build strength and hit new milestones. Perfect for lifters of all levels looking to get stronger, stay consistent, and see results.

HIIT Program for Athletes

Achieve your fitness goals from the comfort of your home with this efficient 8 week bodyweight fitness program. No need for equipment; just your body and determination. Build strength, improve flexibility, and boost overall fitness with a variety of bodyweight exercises designed for all levels. Stay fit on your terms, anytime, anywhere.

Features

• 5 sessions per week
• Use TrainHeroic App app to view and log training
• Program Training

Cardio Program

This 8 week cardiovascular program utilizes running, rowing and the assault bike to improve your cardiovascular fitness. Whether you are prepping for a fire or police academy or just looking to improve your level of fitness, this program will help!

Don't waste time trying to plan the perfect workout. This 8 week program is already tried and true to help you level up your cardiovascular fitness!

Strength Program for Endurance Athletes

This comprehensive 4 week strength conditioning program is tailored specifically for endurance athletes looking to enhance their performance. Whether you're a runner, cyclist, swimmer, or any athlete engaged in long-duration activities, this program is designed to complement your endurance training by improving overall strength, stability, and resilience.

Features

• 3 sessions per week
• Use TrainHeroic App app to view and log training
• Program Training

The Firehouse Meal Plan

Built for firefighters, first responders, and anyone who needs hearty, performance-driven meals that can feed a crew without wasting time. This 7-day plan is packed with big-batch recipes, comfort classics, and performance-focused meals designed to fuel long shifts and tough training.

What’s inside:
✅ 7 full days of breakfasts, lunches, dinners, and snacks
✅ Recipes designed to feed 8–12 people (firehouse portions)
✅ Mix of comfort food favorites and lean, performance-focused meals
✅ Macros included for every recipe
✅ Prep and cooking tips (stockpot, grill, Instant Pot, oven, etc.)
✅ Category-organized grocery lists for each day
✅ Practical coach’s notes for every day to keep it real and on track

The Clean Eating Meal Plan

Created for everyday people who want to eat clean, reduce inflammation, and boost energy without overcomplicating their meals. This 7-day plan makes healthy eating realistic and sustainable, with whole-food recipes that are simple, balanced, and family-friendly.

What’s inside:
✅ 7 full days of breakfasts, lunches, dinners, and snacks
✅ Recipes designed to feed 3–6 people
✅ Whole-food, mostly gluten-free, anti-inflammatory meals
✅ Macros included for every recipe
✅ Prep and cooking tips to save time
✅ Category-organized grocery lists for each day
✅ Coach’s notes for encouragement and practical advice