The Clubbell Trial by Fire


firefighter training | clubbell training








If you have been following us here at TACFIT Fire Fighter, you know that we find Clubbells to be a tremendous training tool for optimizing firefighter fitness. The exercises that may be incorporated into your training are too numerous to count. These exercises range from very simple to quite complex. The tool itself is inexpensive, and very little space is required to perform comprehensive firefighter workouts.

The “Clubbell Trial by Fire” is a great introduction to Clubbell Training. This simple yet challenging exercise protocol requires movement through all planes of motion and will put your strength and conditioning to the test. The Trial by Fire is made up of three exercises:

1. The Double Clubbell Swipe – 100 repetitions

2. The Single Clubbell Mill – 100 repetitions each arm

3. The Two-Handed Clubbell Hammer Swing – 50 repetitions each direction

*The goal is to perform all repetitions with proper technique in less than 20 minutes.


Scott Sonnon has created a 3-month training progression for those looking to improve performance in the Trial by Fire.  The steps are as follows:

A. Dissect simple components
B. Train simple components
C. Combine compound movements
D. Train compound movements
E. Refine complex movements
F. Train complex movements
G. Train Trial by Fire event

Click Here for Full 3 Month Progression

Click Here for Trial by Fire Training Progression Video


We have had a blast with our clubbell training over the years. Check out a few of our Clubbell Training videos below:

Clubbell Training for Firefighters

Clubbell Full Body Workout

Clubbell Training Montage


If you are interested in clubbell training, we recommend that males start with a pair of 15 lb. clubbells, and females start with a pair of 10 lb. clubbells. You may choose to add heavier clubbells as your strength and conditioning improves. We do warn you that once you start training with clubbells, you may never look at a treadmill or bench press again.

Train hard and stay safe!




Firefighter Training | Firefighter Workout




Tabata or Not Tabata?


Firefighter Workout | Kettlebell Squat









Words have meaning in the Fitness Industry just as they do in the Fire Service. If firefighters are discussing “Metabolic Conditioning” or “Olympic Weight Lifting”, most would have a good sense of what those phrases mean and the type of training implied.

The “Tabata Method” on the other hand has been a source of confusion for many people. Most grasp that this is a form of interval training utilizing a twenty second work period and a ten second recovery period repeated eight times. Where people seem to get off track is when they are selecting exercises to incorporate into their interval training.

The idea is to select compound movements with a high oxygen demand when performed at maximum effort. There is really no such thing as “Tabata Arm Curls” or “Tabata Crunches”. Folks are missing out on the tremendous benefit of this training method if not carefully considering the exercises selected for the workout.


Dan John does a tremendous job of addressing the issue here: The Tabata Method Perfected


The 20/10 interval is a staple in many of the TACFIT programs. It is extremely effective in improving firefighter fitness, conditioning, and body composition. We recommend that you wear a heart rate monitor during your training. This will give you a sense of the intensity of your training and the effectiveness of your exercise selection. Give it a try and let us know what you think.






28 Days to Clean Nutrition



firefighter fitness | firefighter nutrition



The holiday season is rapidly approaching, and for many firefighters, this means losing track of healthy eating habits. Once we fall off course, it can be a difficult challenge to get back to health first choices. Sometimes, to get back on track, all it takes is to set a short term goal and follow a plan to get there. We have always said that there is not one specific nutrition plan that works for everyone, but there are certain guidelines that can benefit most people. Scott Sonnon’s “28 Day Primal Eating Plan” is an incredible resource which does just that, providing sound guidelines to benefit most people.

The “28 Day Primal Eating Plan” provides step by step instructions for cleaner eating and a healthier you. It’s stocked full of information on what to eat, when to eat, what not to eat, and how to eliminate foods from your diet. You may not wish to adopt this plan in its entirety, but we are confident that you will find nutritional information that will help you through the holiday season and beyond.


Click Here for your free copy of Scott Sonnon’s  “28 Day Primal Eating Plan”














Clubbell Yoga Combines Yoga and Strength Training




Firefighter Yoga|Firefighter exercise








Summer Huntington has released her new “Clubbell Yoga” program combining strength training and intelligent movement.It is grounded in precision, anatomical alignment and breath.The practice itself is empowering, graceful and challenging.

Clubbells are used to add weight to traditional yoga poses. Clubbells are a unique prop in that the majority of the weight is distributed above the handle, therefore, when held upright, it requires more muscle activation in the shoulder girdle muscles, postural muscles and core to keep it steady. It is different than holding a small dumbbell, where the skeletal structure takes most of the weight. Check out the following links for more information:

Click here for informational video:  About Clubbells & Yoga – Summer Huntington

Click here for the Clubbell Yoga Website

Yoga practice is a great way for firefighters to recover from the rigors of high intensity exercise and occupational training. Adding light clubbells to your yoga practice takes it to another level by activating the stabilizing muscles around your joints and helping you to combine breathing, movement, and structure.



Firefighter Yoga | Firefighter Workout