Firehouse Strength & Conditioning
FIREFIGHTER TRAINING.
WITH A PLAN.
Build strength, power, and work capacity with programming designed for firefighters—and a coach who understands the job.
You have enough decisions to make on shift. Your training should give you a clear purpose, work you can follow, and a way to track progress.
Start your 7-day free trialExplore the program$25/month through TrainHeroic. Review current billing and trial terms before enrolling.
What you are training for
CAPACITY > DEMAND.
Strength
Develop the ability to produce force through planned resistance training.
Power
Train to produce force quickly, with clear attention to execution.
Work capacity
Build conditioning alongside strength so your training addresses more than one physical quality.
FHS&C combines the Conjugate Method with a concurrent training model: strength and conditioning developed within the same program.
Inside the program
YOUR TRAINING, IN YOUR HAND.
A plan to follow
Fresh programming each week, delivered through TrainHeroic. The calendar includes strength, conditioning, and recovery-oriented work—not seven consecutive all-out days.
Exercise guidance
Exercise demonstration videos support technique and help you understand the prescribed work.
Coaching access
Ask questions and get feedback. Bring equipment limitations, schedule issues, and exercise questions to your coach.
A record of your work
Keep your sessions and results together in the app so you can see what you completed and follow your progress.
Equipment & fit
KNOW WHAT YOU NEED.
Core equipment
- Barbell and plates
- Squat rack and pull-up bar
- Dumbbells and kettlebells
- Medicine ball and bands
- Space to run, sprint, and carry
- Cardio equipment such as a rower, air bike, or stairmill
Useful additions
- Bumper plates
- Sandbag and plyometric box
- Sled or tire for pushes, pulls, and drags
- Access to a training tower
Missing equipment? Ask about your setup before you enroll. We can discuss whether the program fits your station.
A look at the structure
WHAT A WEEK CAN LOOK LIKE.
This is an overview of the sample week shown on TrainHeroic, not a fixed weekly prescription. Follow the current coaching instructions in the app.
See the full sample week and athlete reviews on TrainHeroic →
Your coach
ERIC HASKINS
Founder & Head Coach · B.S., CSCS, TSAC-F
Eric is a Training Captain with the Nampa Fire Protection District and holds a B.S. in Exercise Science from Boise State University. He brings fire-service experience and strength and conditioning coaching together to help firefighters prepare for the demands of the job.
Before you join
PRACTICAL QUESTIONS.
Do I need to train hard every day?
No. The program includes different types of work. Follow the intended effort for each session, and ask your coach how to arrange training around your schedule and recovery.
What if calls or poor sleep change my day?
Tell your coach what happened and what time you have available. Use the session's purpose to guide an adjustment instead of automatically trying to make up every missed rep.
Is this personal rehabilitation or medical clearance?
No. This is strength and conditioning programming. If you have an injury or medical restrictions, follow your treating clinician's guidance and discuss the program's suitability before starting.
Can I ask about training for my department?
Yes. Contact FHS&C with your department's goals, equipment, and scheduling constraints to discuss what support may fit.
Where do I sign up?
Enrollment, the trial, billing, and program delivery are handled through TrainHeroic. Review the current terms there before joining.
PUT A PLAN BEHIND THE WORK.
Explore the program, check the equipment, and see how the training fits your week.
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