Tag Archives: Tacfit firefighter

Test Your Firefighter Fitness

Firefighter Fitness | Firefighter Workout


Firefighters are “Tactical Athletes” and it is important that we train to meet the specific occupational demands of our job. The term “Firefighter Fitness” refers to the wide array of physical attributes that are required to perform the duties of a firefighter at a high level while remaining injury free.

The TACFIT programs are developed to provide specific and comprehensive physical training for emergency responders. Coach Scott Sonnon has developed a simple “TACFIT Pre-Qualifier” or “Q” that helps responders to evaluate baseline fitness levels. The workout was carefully designed to incorporate movement through all planes of motion and it allows the athlete to assess current mobility, stability, strength and conditioning.


Please click here for  video, photos, and detailed instructions to perform Coach Sonnon’s TACFIT Q


The TACFIT Q is made up of 6 exercises:

1. Front Step Lunge (right leg step + left leg step = 1 point)

2. Plank Pull Knee (each repetition = 1 point)

3. Sit Thru Knee (right knee through + left knee through = 1 point)

4. Tactical Pushup (each repetition = 1 point)

5. Spinal Rock Knee (each repetition = 1 point)

6. Tripod Vertical (right arm up + left arm up = 1 point)


A reasonable score on the “Q” is 40 points. Perform repetitions at maximum effort with proper technique followed by 10 seconds of recovery. Complete the 20/10 interval 8 times (4 minutes). Record points (repetitions counted as listed above) for each 20 second interval. Recover for 1 minute and then move to the next exercise. Complete all 6 exercises and then add low scores for each exercise to calculate total points for the training session. Perform the exercises in the order listed and be sure to include a good warm-up and cool-down.

Please take a close look at each exercise technique and make sure you are comfortable with the movement before attempting the workout. Pay close attention to how you feel during each exercise. Where do you feel limitations in mobility? Where do you feel unstable? Do you feel weaker with certain movements? How fatigued are you? This analysis will help you to address weaknesses that you might have. Be sure to incorporate exercises into your training that will help you to shore up any deficits. Perform the TACFIT Q a few weeks later and make note of how you have improved.

Give it a try and let us know how it goes. Please feel free to post scores in the comments section and send us any questions that you might have.

Train hard and stay safe!






Five Ways to Improve Movement and Performance


firefighter fitness | firefighter training

Are you looking for ways to move better and improve your performance?  Our good friends at Gold Medal Bodies have identified five simple things that may be hampering your efforts.  Do any of these apply to you?

1. You’re Training For Ego

2. You’re Too Stiff

3. You Don’t Have A Coach

4. You’re Weak

5. You Workout, But You Don’t Practice


Check out the full article here:  Five Reasons Why You Still Move Like Crap


Remember, our goal is to train harder and smarter!

Stay safe out there,

Christian and Ryan


Simple Exercises to Boost Your Firefighter Workout



firefighter workout | firefighter fitness

When we are designing our TACFIT Fire Fighter fitness programs, we start by selecting exercises that are very specific to tasks that firefighters are called upon to perform.  Loaded Carries are simple exercises that you can add to your firefighter workout to improve your strength and enhance performance.

Check out this great article from Strength Coach Dan John:





What is the best nutrition plan for firefighters?




firefighter nutrition | firefighter workouts

We spend a lot of time talking about firefighter fitness and firefighter workouts, but we haven’t spent much time talking about nutrition. I think that it is safe to say that nutrition is 60-80% of the battle in terms of maintaining ideal body composition and general health, especially as we get older. Christian and I are often asked, “What is the best nutrition plan for firefighters?” My answer has always been, “It depends on the firefighter.” There are so many “diets” out there, it can be difficult to decide which is the best one. Some say it is the Paleo Diet, others swear that eating vegan is the way, and intermittent fasting is gaining popularity.

John Berardi, PH.D. from Precision Nutrition does a great job of addressing the issue in this article: Best Diet


Are you meeting your performance and body composition goals? If not, I encourage you to take a hard look at your nutrition. It is up to you to experiment with different foods, portion sizes, and meal timing to see what will best meet your needs.

Please feel free to share your experience with different approaches to nutrition and hit us up with any questions that you might have.

Train hard and stay safe!


Last Day for Free Shipping

Firefighter Workouts | Firefighter Fitness

You Asked, We Delivered


Today is the last day to take advantage of free shipping, order now.

  • We have brought you an opportunity to have the entire firefighter workout program in an on-line only format for Just $69
  • We are still offering the entire program with an 8 Disc DVD set for the new, low price of only $99


The choice is yours. Same great program with full access on-line, or choose the premium package with the complete 8 Disc DVD set.


Act Fast and receive free shipping until November 11th


Choose the best option for you below:

Firefighter Workouts | Firefighter FitnessFirefighter Workouts | Firefighter Fitness


TACFIT Fire Fighter: First Alarm was designed for firefighters, by firefighters. The program will provide specific and comprehensive physical training to optimize occupational and recreational performance while focusing on recovery and injury prevention.
Firefighters that have completed the program report:

* Increased Strength and Power
* Improved Metabolic Conditioning
* More Dynamic Body Movement
* Greater Joint Range of Motion and Mobility
* Improved Coordination, Agility, and Body Control
* Enhanced Recovery
* Improved Body Composition
* Freedom from Pain
* Increased Resistance to Injury

For the price of one or two personal training sessions, you will have access to 3 months of periodized training. This program provides detailed instruction for each workout 7 days a week. Upon purchasing the program you will have instant access to:

* The First Alarm Training Manual
* Program Charts For Each Training Session
* Training Calendar
* Nutrition Guide
* The TACFIT Fire Fighter Compliance Scoring System and Calendar
* 114 Instructional Videos
* 59 Follow Along Videos
* Bonus Videos and Photos


Instant On-Line Only Access to the Entire Program for Just $69!


Instant On-Line Access and the Complete 8 Disc DVD Set for Only $99!


Purchase On-Line Access and the DVD Set Before November 11th and Receive Free Shipping On Your Order.


100% Money Back Guarantee.


Are you ready to take your firefighter fitness to the next level?


Firefighter Workouts | Firefighter Fitness