Performance strength and conditioning built specifically for rescue professionals.
Firefighters, EMTs / Paramedics, Air Force Pararescue (PJ), Coast Guard Rescue Swimmers, Search and Rescue Teams, Explosive Ordnance Disposal (EOD), and more. Perform when it matters most: when lives are on the line.
Be ready for anything.
Strong
Develop brute strength. Whether you’re a firefighter lifting a victim up to a window or a PJ carrying a patient up a mountainside, you need to be strong. Strength work is the cornerstone of our program, as it’s the foundation of performance for the rescue athlete.
Utilizing conjugate style strength training, accessory work, grip work, and more, we’ll make you strong. In the words of Mark Bell, “Strength is never a weakness.”
Capable
Build an engine. What matters most is how you perform on scene or on target. And to perform at the highest level in a rescue scenario requires a robust aerobic engine, and the ability to get work done. The demands in the military and first responder worlds are inherently unknown and unknowable and you need to literally be ready for anything, hence our motto.
With mixed modal conditioning, zone 2 aerobic work, and more, we’ll have you ready to perform when the chips are down. And in so doing, we’re also optimizing your overall health and longevity.
Resilient
Improve your durability. Your “season” is year around, and you need to be ready to go all the time. That requires intentional programming that isn’t optimizing for a 16-week season, but for a 30-year career.
With thoughtful and intelligent periodization, prehab, warmups / cooldowns, and mobility work, we want you to move well so you can stay injury free and do the job for a long time. You can’t do the job when you’re hurt, and your livelihood depends on it … our programming will keep you in the game.
Join the team for just $30/month
50% discount* for military and first responders: only $15/month
*email support@rescuefitness.com with proof of service for the discount code
SAMPLE WORKOUT SCHEDULE
GIving Back
Rescue Fitness is a proud supporter of the Gary Sinise Foundation, giving back a percentage of all profits to support veterans, first responders, and their families.
Rescue Fitness is a balanced approach to training that optimizes for performance on the job and in life.
Here’s what you can expect from us:
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Daily Programming
Get structured workouts 7 days a week, delivered right to your phone through the TrainHeroic app—the absolute best tech in fitness. No more guesswork; just open the app and follow the plan built for your demanding schedule. Consistency is key, and we make it easy.
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60-Minute Sessions
Every workout is designed to fit into your busy life and can be completed in no more than 60 minutes. Maximize results without sacrificing time for all of your other life responsibilities.
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Rescue Athlete Specificity
Programming tailored specifically for firefighters, Pararescue, rescue swimmers, EMTs / paramedics, search and rescue teams, and more. Built by rescue professionals for rescue professionals to meet the unique and varied demands of these career fields.
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Virtual Community
Join a tight-knit virtual community of like-minded people to train alongside for the duration of your career. Think of it as your gym version of the firehouse kitchen table or team room.
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Progress Tracking
Track your numbers, milestones / PRs, and progress over time with powerful tools inside the app. Watch your strength, endurance, and performance improve over time with each and every cycle.
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Conjugate Method
Our programming uses a conjugate style strength system to develop maximal strength, power and speed. This approach keeps training fresh for the long haul, and is arguably the world’s most proven method for strength development.
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Hypertrophy Accessory Work
We include accessory work to build muscle, improve symmetry, and bulletproof your joints for long-term durability. Look better, move better, and stay healthy.
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Work Capacity
You’ll generally get 2 mixed modal conditioning workouts per week to challenge your work capacity and simulate the physical demands of the job. Be ready for anything.
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Zone 2
Balance the intensity with 1-2 zone 2 aerobic sessions each week that are critical for improving your aerobic engine over time. Your aerobic base is foundationally important for not just performance, but also for your overall health and longevity.
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Grip & Balance
Targeted grip and balance training to prepare you for carrying gear, climbing, and navigating unstable terrain. Build real-world strength for real-world challenges.
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Warm-Ups & Mobility
Daily warmups and mobility routines to improve movement quality and prevent injuries. Our job is to not only improve performance, but to keep you in the game and healthy for a 30-year career.
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Coach Communication
Use the app’s group text feed, leaderboard, and messaging features to connect with coaches and other members. Our team is here to support your growth and development every step of the way. Reach out anytime via the app or email to get your questions answered fast, for expert guidance and accountability, send videos for feedback, etc.
Start Your 7-Day Free Trial Today
Frequently Asked Questions
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Just $30 per month (less than $1 per day) for daily programming, coaching, access to the Rescue Fitness community on the app, etc.
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Yes! Military and first responders get a 50% discount, so it’s only $15 per month! Email support@rescuefitness.com with proof of service, and we’ll email you a discount code.
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Nope, just jump right in! Our programming is meant to be sustainable for a 20 to 30 year career, so just dive right in on whatever day you’ve signed up and follow along!
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Yes, we are active duty military and first responders ourselves, and this is the exact programming we follow to perform on the job and have sustainable careers. We are our own guinea pigs. We’re not just writing programs from behind the keyboard for an audience we don’t understand: we are rescue professionals ourselves, we do this every single day alongside all of you, and we are constantly evolving and iterating the program to fine-tune performance. If it’s not making us better on scene/on target/on the fireground, helping us recover better and prevent injury, etc, we don’t do it.
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Absolutely. All of our workouts can be scaled, and we’ll be here to support and coach you along the way. The most important step is the first one, so get started and start building momentum!
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Our daily programming is built for the firefighter / paramedic / rescue tech / operator currently working in one of these professions, so they can perform on the job and have a long and sustainable career. If you are aspiring to one of these careers, our daily program delivered via TrainHeroic will be great to build a general level of fitness. With that said, once you get about 6 months out from a selection, we recommend that you pivot your programming to something more specific to the demands of your particular selection course. We will be releasing specific selection prep programs in the future.
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Yes! If you want to be a strong, capable, and resilient human, our program is for you.
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We recommend access to the following equipment. However, if you’re lacking any of the below items, we can provide recommended exercise substitutions:
Barbell + Plates
Trap Bar
Dumbbells and/or Kettlebells
Squat rack / power rack
Pullup Bar
Bench (preferably an adjustable bench, but a flat bench will work)
One piece of cardo equipment: rower, stationary bike, assault bike, treadmill, ski erg, etc.
A variety of bands and/or chains
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Please visit this page: https://support.trainheroic.com/hc/en-us