firefighter performance training
we help firefighters get and stay in shape through solid and consistent training no matter what fitness level they’re in for less than $1 a day
members since starting in 2015
access to all programs
Training app
Weekly training view
community access
FD Athlete program
rank structure
A FD Athlete Membership comes with access to all three programs. Our goals with the three tiers is to give you a good workout based on your fitness level and to help you improve fitness over time by moving through the ranks. Also, an added benefit is you can either workout alone or as a crew with members in different FD Athlete Programs.
FD IGNITE (BEGINNER)
This program has one goal in mind. To improve function and motor control. There is no heavy lifting and the only tools you need are a pair of light dumbbells and a place to run. Perfect for those starting from scratch or training for the academy.
TRAINING OUTLINE
MONDAY
Metcon – This workout will be bench or squat focused. They are designed to be done with just dumbbells or kettlebells. These workouts are a beginner version of the FDX metcon workout of the day.
We will also throw in some extra accessory work to work on toning and core
TUESDAY
Conditioning – We work on cardiovascular endurance 2x per week and Tuesday’s are usually shorter sprint focused work that can be done on a track, treadmill, rower or bike.
WEDNESDAY
Metcon – This workout will hamstring, back, shoulder and core focused. They are designed to be done with just dumbells or kettlebells. These workouts are a beginner version of the FDX metcon workout of the day.
THURSDAY
Recovery – Here we program a longer recovery session that focuses on specific body part mobility.
FRIDAY
Bodyweight Conditioning – Each week we program a bodyweight only conditioning workout to help build muscular endurance.
SATURDAY
Conditioning – Saturdays are usually longer cardio focused work where add various tempos and breathing instructions.
sample
¨Don’t give up on your dreams, or your dreams will give up on you.¨ – John Wooden
WARM-UP
PART 1
Foam Roll
Quads
Hamstring
IT Band
Upper and Lower Back
PART 2
2:00 Light Cardio
PART 3
2 ROUNDS
10 Dowel Pass Throughs
10 Dowel Good Mornings
10 Alt. Walking Lunges
10 Alt. Groiners
10 Alt. Downward Dog to Pigeon
“PSI” IGNITE
AMRAP X 3:00
3 DB Clusters (35/20)
3 Hand Release Push Ups
3 Strict Pull-Ups or Inverted Rows
-2:00 rest-
AMRAP X 6:00
6 DB Thrusters (35/20)
6 Deficit Push-Ups
6 Pull-Ups or Inverted Rows
-2:00 rest –
AMRAP X 9:00
9 Air Squats
9 Push-Ups
9 Inverted Rows
Three different amraps to test your stamina today. Count rounds and reps for all three. For example, 3+4 on amrap 1 / 4+8 on amrap 2 / 6+3 on amrap 3 = 13.15. For the deficit push-ups, use db’s as your grip and touch your chest to the floor.
(Score is Rounds + Reps)
ACCESSORY
4 SETS
15 Hollow Body Rock
20 Alt. Bird Dogs
Rocking down and back is one rep for hollow rocks. L+R=2 reps on bird dogs. Nothing fancy, just some good quality core work.
(No Measure)
RECOVERY
Couch Stretch – 2:00/Side
Twisted Cross – 2:00/Side
FD BUILD (INTERMEDIATE)
This program is our functional strength, bodybuilding and cardio program to help you become stronger, improve muscular endurance and physique. Perfect for those who already have experience and want to focus on gains.
TRAINING OUTLINE
Strength – We start with a strength session where we alternate between Bench or Squats.
Bodybuilding – Here we program 3 different bodybuilding supersets rather than a metcon. The focus today is chest, quads and core.
TUESDAY
Bodybuilding – Here we program 3 different bodybuilding supersets rather than a metcon. The focus today is arms and core.
Conditioning – We work on cardiovascular endurance 2x per week and Tuesday’s are usually shorter sprint focused work that can be done on a track, treadmill, rower or bike.
WEDNESDAY
Strength – We start with a strength session where we alternate between Deadlift or Shoulder Press
Bodybuilding – Here we program 3 different bodybuilding supersets rather than a metcon. The focus today is hamstrings, back, shoulders and core.
Overtime – This is optional work where we work on odd object conditioning and anti-rotational core work.
THURSDAY
Recovery – Here we program a longer recovery session that focuses on specific body part mobility.
FRIDAY
Strength/Explosiveness – The main focus of the day is the olympic style movements where we alternate between power snatches or power clean to help build explosive strength.
Bodyweight Conditioning – Each week we program a bodyweight only conditioning workout to help build muscular endurance.
SATURDAY
Stamina Check – We kick off Saturday with a 50-100 reps for time workout that will help develop your stamina.
Conditioning – This is the main focus of the day. Saturdays are usually longer cardio focused work.
sample
¨Don’t give up on your dreams, or your dreams will give up on you.¨ – John Wooden
WARM-UP / STRENGTH PRIMER
PART 1
Foam Roll
Quads
Hamstring
IT Band
Upper and Lower Back
PART 2
2:00 Light Cardio
PART 3
2 ROUNDS
10 Dowel Pass Throughs
10 Dowel Good Mornings
10 Alt. Walking Lunges
10 Alt. Groiners
10 Alt. Downward Dog to Pigeon
STRENGTH
BENCH PRESS
1×5 @75%
1×3 @ 85%
1×1+ @95%
High percentages this week! The goal here is to get in 2 solid heavy sets then perform a max set at 95% on 1RM. Post number of reps at 95% in the community feed. If you do not have a one rep max, perform the same number of reps at a moderate to heavy weight. Grab a spotter and get in those heavy sets.
WEEK 6 OF 12
(Score is Weight)
BODYBUILDING PART 1
3 SETS
10/Side Single DB Bench Press
Right into…
20 DB Goblet Squats
Slow and controlled. Give me 10/side bench press then perform 20 slow DB goblet squats with the same weight. Focus on form and breathing each squat. Rest as needed between sets.
(Score is Weight)
BODYBUILDING PART 2
FOR QUALITY
75 Push-Ups
75 Inverted Rows
Perform a max set of push ups then do the same number of reps in inverted rows. Repeat until you knock out 75 of each. No measure so work on quality.
(No Measure)
BODYBUILDING PART 3
4 SETS
15 Hollow Body Rock
20 Alt. Bird Dogs
Rocking down and back is one rep for hollow rocks. L+R=2 reps on bird dogs. Nothing fancy, just some good quality core work.
(No Measure)
RECOVERY
Couch Stretch – 2:00/Side
Twisted Cross – 2:00/Side
FDX (advanced)
This program combines your skills of strength and muscular endurance and adds a metabolic conditioning effort to help you boost overall performance. Perfect for those who already have experience and want to increase all areas of fitness.
TRAINING OUTLINE
MONDAY
Strength – We start with a strength session where we alternate between Bench or Squats.
Metcon – This workout will also be bench or squat focused. They are designed to be done with just a barbell or dumbbells.
Accessory – Here we slow things down and focus on bodybuilding style movements and core.
TUESDAY
Skill – We usually start off with some optional skill work such as double unders or muscle ups.
Accessory – Usually one or two EMOM that focus on arms or core
Conditioning – We work on cardiovascular endurance 2x per week and Tuesday’s are usually shorter sprint focused work that can be done on a track, treadmill, rower or bike.
WEDNESDAY
Strength – We start with a strength session where we alternate between Deadlift or Shoulder Press
Metcon – This will also be deadlift and shoulder focused that can be done with only a barbell or dumbbells.
Accessory – Here we slow things down and focus on bodybuilding style movements and core.
Overtime – This is optional work where we work on odd object conditioning and anti-rotational core work.
THURSDAY
Recovery – Here we program a longer recovery session that focuses on specific body part mobility.
FRIDAY
Strength/Explosiveness – The main focus of the day is the olympic style movements where we alternate between power snatches or power clean to help build explosive strength.
Bodyweight Conditioning – Each week we program a bodyweight only conditioning workout to help build muscular endurance.
SATURDAY
Stamina Check – We kick off Saturday with a 50-100 reps for time workout that will help develop your stamina.
Conditioning – This is the main focus of the day. Saturdays are usually longer cardio focused work.
sample
¨Don’t give up on your dreams, or your dreams will give up on you.¨ – John Wooden
WARM-UP / STRENGTH PRIMER
PART 1
Foam Roll
Quads
Hamstring
IT Band
Upper and Lower Back
PART 2
2:00 Light Cardio
PART 3
2 ROUNDS
10 Dowel Pass Throughs
10 Dowel Good Mornings
10 Alt. Walking Lunges
10 Alt. Groiners
10 Alt. Downward Dog to Pigeon
STRENGTH
BENCH PRESS
1×5 @75%
1×3 @ 85%
1×1+ @95%
High percentages this week! The goal here is to get in 2 solid heavy sets then perform a max set at 95% on 1RM. Post number of reps at 95% in the community feed. If you do not have a one rep max, perform the same number of reps at a moderate to heavy weight. Grab a spotter and get in those heavy sets.
WEEK 6 OF 12
(Score is Weight)
METCON
“PSI”
AMRAP X 3:00
3 Barbell Clusters (135/95)
3 Hand Release Push Ups
3 Strict Pull-Ups
-2:00 rest-
AMRAP X 6:00
6 Barbell Thrusters (95/65)
6 Feet Elevated Push-Ups
6 Chest to Bar Pull-Ups
-2:00 rest –
AMRAP X 9:00
9 Air Squats
9 Push-Ups
9 Pull-Ups
Three different amraps to test your stamina today. Count rounds and reps for all three. For example, 3+4 on amrap 1 / 4+8 on amrap 2 / 6+3 on amrap 3 = 13.15. For the feet elevated push-ups, place feet on a 45lb plate.
(Score is Rounds + Reps)
ACCESSORY
4 SETS
15 Hollow Body Rock
20 Alt. Bird Dogs
Rocking down and back is one rep for hollow rocks. L+R=2 reps on bird dogs. Nothing fancy, just some good quality core work.
(No Measure)
RECOVERY
Couch Stretch – 2:00/Side
Twisted Cross – 2:00/Side
test drive the FD Athlete membership for only $1
after your 7-day trial, membership is $27/m. You may cancel at any time.
“Today Felt Awesome. Smooth rhythm the whole workout. I’m absolutely loving this program. I’m 37 and have never felt in better shape”
“First time working out in months. Drenched in sweat and feeling great. Feels nice to get back into it. Exactly what I was looking for”
“Took the CPAT on Sunday. Crushed it by 2 minutes!! Thank you so much for helping me prepare. I owe it all to this program”
Ignite Fat loss
INcrease on-scene performance
Decrease Pain
Boost Endurance
Improve Strength
Stay Consistent
meet your coaches
Donny pearson
Since then we have helped 7800+ firefighters prep for the CPAT, reach their weight goals and transform their lives through the same method used in these programs. Right now you have a unique opportunity to change your life today and become part of our FD Athlete team.
Kirsten Therrien
Kirsten has been a firefighter/EMT in Massachusetts since 2012, starting on a call department, then moving on to a career department in 2017. She also works at the Massachusetts Firefighting Academy. Kirsten has developed into a fitness leader in both of her jobs. She enjoys encouraging people to be fit for the job and better than they were the day before.
Finally, Kirsten loves being a dog mom to her three babies – Ellie, Beca, and Taco.
test drive the FD Athlete membership for only $1
after your 7-day trial, membership is $27/m. You may cancel at any time.
FD athlete membership
- All Programs
- 7 Day Trial
- Training App
- Leaderboard and Data Tracking
- Real-Time Feedback
- Video Tutorials
- Mobility Sessions
- Warm Up/Recovery
- Coaches Notes
- Modifications
faq
what does the trial include?
If you decide the program is not right for you and your schedule, no worries. We will cancel your account and help point you in the right direction.
do the workouts require wearing bunker gear?
what makes the membership different?
Job performance is always on our mind when programming workouts for each team.
Even though the programs may be tailored for different goals, they are created in a similar way making it easy to get others involved at the station.
is there a department discount?
how does the membership work?
what equipment do I need?
FD IGINTE – All you’ll need is a couple sets of dumbbells. Recommended weight for men is a set of 50’s and 35’s. For women we recommend 35’s and 20’s. That is it.
our guarantee
We want you to experience the whole fd Athlete Membership before fully committing. If you decide it’s not for you, we will cancel your membership, no questions asked. There is no contract. We will also point you in the right direction based on what your goals are.
