TACFIT Fire Fighter Featured Athlete – Andy J.

Firefighter Workout Featured Athlete:


Andy CB Squat




We would like to recognize Andy J. as the most recent TACFIT Fire Fighter: Featured Athlete.

Andy logged:

  • 173 Training Days
  • 80% Program Compliance
  • Tremendous Results
  • No Injuries

Take a look at his progress in high intensity training over the course of the program:

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TACFIT Fire Fighter Interview with “Shut Up and Train”



firefighter fitness | firefighter workout

Greetings Tacfitters,

We hope you are having a great summer! Ryan and I are certainly enjoying keeping fit in the wonderful weather we’re having here in the beautiful Pacific Northwest.

We wanted to let you know that while we’ve been keeping fit and enjoying our summer, we have also been working very hard behind the scenes laying the groundwork for providing you with new programs, posts, tutorials, and general fitness tips. Stay tuned to learn more in the upcoming months.

In the meantime, check out an interview we had today with the guys over at “Shut Up and Train”. Click the link below to hear the interview.


TACFIT Fire Fighter Interview with “Shut Up and Train” on Blog Talk Radio

FREE Firefighter Strength and Endurance Workout

A Comprehensive Workout to Build Firefighter Strength and Endurance

Firefighter Workout | firefighter fitness

We have uploaded a new free workout into our Members’ Area. If you are currently a member, you have immediate access to the workout now.


If you are not yet a member, please register here: Free Workout

This is a great moderate or high intensity workout that may be plugged into your current physical training plan. If you are interested in following a “4-Day Wave” using this workout alone, or in combination with our other free workouts, feel free to send us an email or hit us up on Facebook for more information. Train hard and stay safe!


Christian and Ryan

A Simple Exercise to Build Strength and Stability for Overhead Work


Improve Firefighter Strength for

Pulling Ceiling and Raising Ground Ladders


Firefighter Workout | Firefighter Fitness | CPAT

The TACFIT Fire Fighter Exercise of the Week is the “Med Ball Overhead Press”. This is a great exercise for building strength and stability for overhead work such as pulling ceiling and raising ground ladders. It is also an excellent exercise to utilize when preparing for simulations of these tasks in the Candidate Physical Ability Test (CPAT).

Occupational Relevance

  • Pulling ceiling with a pike pole or similar tool.
  • Raising ground ladders (parallel raise or beam raise).
  • Lifting tools overhead.
  • CPAT prep


Coaching Cues

  • Stand with your feet shoulder width apart.
  • Grip the sides of the med ball (do not place hands underneath).
  • Begin with the med ball on your chest.
  • Activate core, glutes, and thighs.
  • Hinge at the hips and press the med ball overhead.
  • Pack your shoulders, lock your elbows, and press your palms together.
  • Return to the starting position and repeat.


When performing this exercise, focus on maintaining stability through the shoulders, core, and hips. This is a full body exercise, not an “upper body” exercise. Hold the med ball overhead for a one or two second count as you squeeze your palms together. This will create a stability challenge that will help you to build strength for any overhead work that you might perform on the fire ground, drill ground, or during the CPAT.

Check out this video for detailed instruction and demonstration:



Firefighter Workout | Firefighter Fitness| CPAT


Learn More About Our Firefighter Fitness Program

  Firefighter Fitness Program
  • Increase Strength & Power

  • Improve Metabolic Conditioning

  • Enhance Recovery

  • Move Better

  • Alleviate Pain

  • Improve Cardiac Health

Free Workouts