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

Train Like Your Future Depends on It — Because It Does.
12 Weeks to Fire-Academy-Ready Strength, Stamina & Confidence.

This is the only fitness prep program designed by a strength coach for first responders—so you’re not just fit, you’re fire-ready. 

What's Included:

When you join the Formula F.I.T.T. Fire Academy Fitness Prep, here’s what you get:

✅ 12-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.

Whether you're prepping for the CPAT, entering the academy, or just want to train like a firefighter—this is your blueprint.

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:

When you join the Formula F.I.T.T. Personalized Program, here’s what you get:

✅ 16-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. Your program progresses through planned progressive overload, ensuring proper strength and cardio development, measurable growth, and continuous improvement without overtraining.

✅ 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.

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.

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.

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.