FIRE
Firefighter Programs

BUILT FOR
THE FIREGROUND.

Structural firefighters, wildland crews, and CPAT candidates. Programs built around the 8 CPAT events, NFPA 1582 VO2max standards, and the physiological reality of sustained output in full PPE — not generic gym programming repackaged with a fire department logo.

Firefighting is the most physically demanding occupation in the United States. The research is unambiguous. Most firefighters train like bodybuilders. This program exists to close that gap.
CPAT — 8 Events, 50 lb Vest, 10:20 Time Limit
Stair Climb
3:20
60 steps/min, stepmill, 75 lb total vest load.
Hose Drag
200 ft
Drag + 75 ft pull around corner. Hip drive.
Equipment Carry
2 × 30 lb
Two saws, 75 ft each direction. Grip + carry.
Ladder Raise
24 ft
Raise + extend 14 ft ladder. Overhead strength.
Forcible Entry
10 Strikes
Move weighted sled. Rotational power.
Search
70 ft
Tunnel crawl in darkness. Core + aerobic.
Rescue Drag
165 lb
Dummy drag 35 ft. Posterior chain + grip.
Ceiling Breach
5 push + 3 pull
60 lb resistance. Overhead push + pull.
NFPA 1582
A VO2max below 42 ml/kg/min increases firefighter injury risk by 2.2x and is classified as a medical condition under NFPA guidelines. The 2024 amendments now target the 50th percentile for age and sex — not just a single threshold. Both programs are built to push you above that floor, not just meet it.
Training Programs

THE FIREFIGHTER PROGRAM LINE

Two tiers. Complete the foundational program first. The advanced program has entry standards and enforces them. Both are delivered as instant PDF downloads.

Foundation · Tier 1

Firefighter Tactical Athlete

Four weeks, four days per week, built directly around the 8 CPAT events. Every session has a direct occupational justification. Concurrent strength and aerobic development, loaded carry capacity, and work-to-rest conditioning that mirrors real fireground events. Passing the CPAT is the floor. Being ready for the job is the ceiling. This program trains for both.

  • 4-week progressive structure — Foundation through Deload
  • 4 sessions per week — fits 24/48, 48/96, and Kelly schedules
  • CPAT-calibrated stair climb, rescue, and carry simulations
  • Fireground conditioning circuits with vest work
  • Zone 2 aerobic base development every session
  • Shift-worker nutrition protocol + NFPA cardiometabolic guidance
  • End-of-cycle CPAT benchmark tests
  • Instant PDF delivery
$47
Get This Program →
Advanced · Tier 2

Advanced Firefighter Tactical Athlete

Six weeks. Five days per week. PAP complexes, nonlinear periodization, and dedicated VO2max intervals calibrated to NFPA 1582 standards. This program operates on fundamentally different physiological principles than foundational programming. The training stimuli that drove adaptation at Tier 1 are no longer sufficient. Complete the foundational program first.

Entry Standards — Required Before Starting
  • Back squat — 1.5x bodyweight
  • Deadlift — 2.0x bodyweight
  • 10+ unbroken dead-hang pull-ups
  • VO2max estimate — 42 ml/kg/min minimum
  • Completed HTH Firefighter Tactical Athlete (or equivalent)
  • 6-week nonlinear (undulating) periodization model
  • 5 sessions per week — strength, VO2max, CPAT simulation days
  • PAP complexes — squat + box jump, bench + med ball, deadlift + broad jump
  • Dedicated VO2max aerobic development sessions (NFPA 1582 target)
  • Full CPAT 8-event simulation circuit — timed in Week 5
  • Peak intensity in Week 4 at 88–92% 1RM
  • Advanced supplement stack including beta-alanine + sodium bicarb protocols
  • Instant PDF delivery
$67
Get This Program →
Training Pathway

THE COMPLETE SYSTEM

Ten weeks of structured progression. Built to be run in sequence. Do not skip the foundational tier.

01
Firefighter Tactical Athlete
4 weeks · 4 days/week · CPAT-calibrated · Concurrent strength + aerobic base
$47
→
02
Run Cycle 2 of Tier 1
Repeat with increased baseline loads before advancing. The CPAT gets easier every cycle.
Included
→
03
Advanced Firefighter Tactical Athlete
6 weeks · 5 days/week · PAP complexes · VO2max development · Entry standards required
$67
Fire Bundle

THE COMPLETE FIRE SYSTEM

Both programs. One purchase. The complete High Threat Human firefighter programming stack.

FIRE LADDER BUNDLE

Firefighter Tactical Athlete + Advanced Firefighter Tactical Athlete — 10 weeks of complete, sequenced firefighter programming.

$97 Save $17
Get the Bundle →
Custom Programming
NEED SOMETHING BUILT FOR YOU?

An individually designed 8-week plan built around your specific rotation schedule, upcoming CPAT date, department fitness test, or occupational demands. No template. Built from scratch.

$85 — 5 business day delivery
Order Custom Plan →
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