Prepare, Prevent, Protect Firefighter Program
Specifically Engineered to Meet the Health and Fitness Demands of Canadian Firefighters
5
training sessions a week
12
weeks of training
45-75
minutes per workout
Prepare. Prevent. Protect
When lives are on the line, physical preparedness is not an option, it an obligation
Firefighting demands unparalleled physical and mental fortitude. This research based program is meticulously crafted to enhance strength, improve conditioning, and increase endurance.
You’ll be prepared for the demands of your job, ensuring you’re always ready to protect and serve your community with peak performance.
Train for success with a science-first approach
Tailored for Firefighters
Developed to improve mobility, strength, and conditioning for individual fitness levels, goals, and specific physical demands of the job.
Evidence-Based Training
Train based on the latest research while tracking your progress, adjusting your training plan, and building continuous improvement.
Expert Guidance & Support
Build on your progress with guidance and support from certified strength and conditioning coaches.
Workout Preview
You have a 2-day free trial to make sure the program is a fit for you. The full subscription ends after 4 months (20 weeks)
Day 1
WHFD Warm Up
Sled Push
Dumbbell External Rotation
Full Barbell Back Squat
Dumbbell Overhead Squat
Barbell Split Squat
Barbell Bench Press
Zottoman Curls
Palms Out Bicep Curls
TRX Pike
Quad Foam Rolling
The Worser Stretch
Session RPE
Day 2
WHFD Warm Up
Fire Anaerobic Conditioning
Bear Crawl
DB Farmer Carry
Sled Push for Distance
Rest
Plate Carry on Stairs
Double DB Rack Carry on Stairs
Stairs Running Intervals
Rest
Thrusters
Battle Rope Slams
Mountain Climber or Plank
Conditioning Portion Ends
No Equipment Wrist Extensions
Dumbbell Wrist Curls
Breathing Gear-Down
Session RPE
Day 3
WHFD Warm Up
Barbell Deadlift
Rotational MB Slam
Snap Downs
Romanian Deadlift
Barbell Row
Prone Overhead Press
Pull-Ups
3-Way Calf Raise
Band Tricep
90/90 PNF Stretching
Doorway Lat Stretch
Session RPE
Case Study: Ocean Stimson
Improving my lifting techniques and having NSA’s team guide this program has allowed me to be in peak physical shape so that when my community needs me I can be more than ready to help.
– Ocean Stimson Firefighter for the Whitehorse Fire Department
Ocean’s Results with NSA
34.65%
deadlift increase
48.79%
Benchpress increase
86.29%
Full barbell back squat increase
Register Now!
Choose your way to train with NSA. If you have any questions before registering be sure to contact us.
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