One Exercise to Build Firefighter Strength


Firefighter Workout | Firefighter Fitness

Improve Firefighter Strength with the Kettlebell Clean and Squat


The TACFIT Fire Fighter Exercise of the Week is the “Kettlebell Clean and Squat”. This dynamic exercise will improve firefighter fitness for lifting people and equipment on an emergency scene. It is also an excellent exercise to utilize when preparing to lift the dummy for the rescue portion of the Candidate Physical Ability Test (CPAT).


Occupational Relevance

  • Lifting People
  • Lifting Equipment
  • Carrying Tools/Equipment
  • Lifting the “dummy” for the Rescue portion of the CPAT


Coaching Cues

  • Stand with your feet about shoulder width apart
  • Keep your chest up and back straight as you squat down to grasp the kettlebell
  • Drive off your legs and snap your hips forward as you lift the kettlebell into the “clean” position
  • Sit your hips back as you perform one full squat repetition
  • Lower the kettlebell to the starting position and repeat


Incorporate this exercise into your next firefighter workout. Focus on proper lifting technique and play with weight and volume to create variety in your training. If you are training for the CPAT, concentrate on using your legs and hips to generate power as if you were “getting under” the rescue dummy prior to dragging it for the Rescue portion of the CPAT.

Check out this video for detailed instruction and demonstration:



Firefighter Exercise | Firefighter Fitness

How to Build Explosive “Breaching” Power for Firefighters


Firefighter Exercise | Med Ball Slam

Develop Rotational Power with the “Med Ball Slam – Perpendicular”

The TACFIT Fire Fighter Exercise of the Week is the “Med Ball Slam – Perpendicular”. This explosive exercise will help you to develop rotational power that may be utilized for many fire ground evolutions. For those of you training for the Candidate Physical Ability Test (CPAT), this is a great exercise to prepare you for the forcible entry station.

Occupational Relevance

  • Swinging tools for forcible entry.
  • Handling hose lines in a standing position.
  • Lifting and moving tools and equipment.
  • The “Forcible Entry” portion of the CPAT.

Coaching Cues

  • Stand perpendicular to a wall with your feet shoulder width apart.
  • Hold the Med Ball at waist level with your shoulders packed down and your back straight.
  • Drive off of your outside foot and use hip rotation to generate power.
  • Slam the Med Ball against the wall and catch it as you return to your starting position.
  • Keep your core activated throughout the movement.


Incorporate this exercise into your next firefighter workout. Focus on making each repetition explosive with good technique. Pause briefly to reset between reps. If you are training for the CPAT, pick a target on the wall and work on hand eye coordination as the ball strikes the target area.

Check out this video for detailed instruction and demonstration:

Poster Small

How to Ramp Up Your Firefighter Workout with This Dynamic Lunge

firefighter workout | CPAT Prep



Add the “Weighted Walking Lunge” to Your Next Firefighter Workout

The TACFIT Fire Fighter Exercise of the Week is the Weighted Walking Lunge. This exercise is a great addition to your firefighter workout to simulate tasks such as deploying a hose line or carrying a hose bundle up stairs.  For those of you that are preparing for the Candidate Physical Ability Test (CPAT), this is a great exercise to perform as you prepare for the “Stair Climb” portion of the test.


Occupational Relevance

  • Deploying hose lines.
  • Carrying hose bundles and equipment.
  • Climbing stairs and ladders with weight on your shoulder.
  • The “Stair Climb” portion of the CPAT.


Coaching Cues

  • Select a weight that is manageable for you.
  • Shoulder the weight that you have selected for your training (Hose Bundle, Clubbell, Sandbag, Med Ball, Etc.)
  • Begin with feet between hip and shoulder width apart. Maintain this width as you step forward.
  • Keep your feet facing forward at all times as if you were standing on railroad tracks.
  • Keep your shoulders packed and your core activated to stabilize the weight as you step forward.
  • Maintain mid-foot balance as you drop your back knee.
  • Drive off your front foot, leg, and hip as you bring your back leg forward into the next step.
  • Focus on keeping your head and chest up, and keep your back straight.
  • Perform equal repetitions on right and left side.



firefighter workout | CPAT Prep


Incorporate this exercise into your next Firefighter Workout. Visualize a specific fire ground task as you perform the movement. If you are preparing for the CPAT, get into a steady rhythm in your step. Work up to 3-5 minutes as you prepare for the “Stair Climb” portion of the test.

Check out this video for more detailed instruction and demonstration:





Who Else Wants to Achieve Peak Firefighter Fitness in 2014?

Poster Small


The New Year is upon us and it is a great time to reflect on our current fitness levels and to consider what our fitness goals will be for 2014. Start on your path to Peak Firefighter Fitness now by taking advantage of special low pricing on TACFIT Fire Fighter: First Alarm for two days only. For less than the price of one personal training session at the gym, you will have full access to 90 days of specific and comprehensive firefighter workouts designed to help you meet your fitness goals.


Take Your First Step Towards Peak Firefighter Fitness


TACFIT Fire Fighter: First Alarm will help you to improve strength, power, metabolic conditioning, dynamic body movement and recovery time. The program includes:

  • The “First Alarm” Training Manual and Program Charts.
  • Instructional and Follow Along videos.
  • Specific and Comprehensive Daily Workouts for 90 Days.
  • Varied Intensity Training
  • 7 Training Protocols
  • 4 Skill Levels for Each Exercise
  • Efficient 20-50 Minutes Workouts
  • A Limited Equipment and Space Requirement.
  • The TACFIT Fire Fighter Compliance Scoring/Accountability System


We have gone to great lengths to create a program that will help you to achieve your fitness goals and now we are reducing the pricing in an effort to help you start the year off with a plan in hand. The rest is up to you. Here are a five tips to help you along the way:

1. Set Specific Goals

The first step in reaching your goals is to identify them. Take just a moment to write down four specific fitness goals that you want to achieve next year and the time frame in which you expect to achieve them. Be specific. For example,

In the next 90 days of training, my firefighter fitness goals are:

     I. To be stronger – (I want to perform 10 consecutive repetitions of the one arm press with a 32 kg kettlebell).

     II. To be better conditioned – (I want to perform 10 rounds of the TACFIT Fire Fighter “As Many Rounds as  Possible” protocol at Smoke Eater Level in 20 minutes).

     III. To move better – (I want to perform the TACFIT Fire Fighter strength circuit at Smoke Eater Level with perfect technique).

     IV. To be leaner – (I want to maintain a body fat percentage between eight and ten percent at a body weight of 185  pounds).


2. Take Action

We are confident that we can help you reach peak firefighter fitness in the next 90 days if you follow the TACFIT Firefighter: First Alarm program as designed. We have taken all of the guess work out of your physical training. Just click on “Day 1” and off you go.

3. Be Accountable

Let your family and crew members know that you are serious about reaching your firefighter fitness goals. Keep track of your compliance with your daily exercise and healthy nutrition plan and let people close to you know how you are doing. Reach out for support when you need it.

4. Monitor Progress

When you have specific goals in mind and you have started the process of reaching those goals, it is important to track your progress as time goes by. If you aren’t making progress as you feel you should, let us know and we will help you to make the necessary adjustments.

5. Keep Going

You may get off track here or there as you progress through your training. Don’t be discouraged! Just pick up where you left off and keep going.

Select the program you are interested in below:

Firefighter Workouts | Firefighter Fitness

Firefighter Workouts | Firefighter Fitness


Make 2014 the year that you get into the best shape of your life! Please keep us posted as you progress through your training and let us know if there is anything we can do to help you be successful.

Are you a member yet? If not, click below for free access to many of our workouts.




Train hard and stay safe!


Christian and Ryan