Easy to follow, tough to beat.
New Training Cycle (Aug 31 – Oct 24, 2026) - 8 Weeks
STRENGTH AND CONDITIONING. PERIOD.
New Training CYCLE
This is our new 8-week cycle.
Starting August 31st and running through October 24th, we're back to a 5-day rotating schedule built around three consistent strength days every week.
This cycle also reflects what our members asked for. Cluster sets, more dedicated core work, and a return to five full days a week of accessory training.
The Structure
We're on a 5-day rotating schedule. Three strength days, two conditioning days, same three lifts every single week.
The conditioning side rotates through three different types of work, so you won't do the same session two weeks in a row.
What You’ll Train
3 Strength Days
Back squat: Lower body strength + leg accessory work
Bench press: Upper body pressing strength + chest accessory work
Deadlift: Pulling strength and hinging mechanics + back accessory work
Each strength day is built on a 3-week progressive overload wave, followed by a deload week so your nervous system and joints actually get to recover.
2 Conditioning Days
Rotating through three types across the cycle:
Aerobic: Low intensity, multimodal conditioning kept intentionally easy, builds your aerobic base.
VO2-targeted: Run day 30 minutes, interval-based.
Anaerobic: High intensity interval training built on a variety of interval training like the Norwegian 4x4 protocol, using compound movements instead of a single piece of equipment.
Most of our members are already getting outside and staying active on their own. Two focused conditioning days in the gym is enough on top of that.
What To Expect
You'll maintain and build strength. You'll hit conditioning that changes every week. You'll get five days a week of accessory work back, with volume that builds each week of the wave and resets at deload. Most importantly, you'll be following a program built on both science and what our members actually tell us works.
♦️ 5-day fixed schedule
♦️ 3 Lifts each week using cluster sets on all three lifts
♦️ Conditioning that targets aerobic, V02 development and anaerobic work.
♦️ Smarter, injury-informed core training.
♦️ 7-day free trial included
🔗 Sign up below and train with us [HERE]
Fresh Gear
Fresh Gear
Introducing the Outwork. Unhustle. & Purpose Beats Pace Collections
We’re excited to share our latest designs—Outwork. Unhustle. and Purpose Beats Pace. These collections reflect what we stand for: training with intention, embracing the long game, and finding balance between effort and recovery.
Featuring hoodies, sweatshirts, tees, and more, each piece is designed for comfort, purpose, and a daily reminder of the mindset that drives us.
🚀 Wear what you represent.
Our Story
At 47, Matt has spent 39 years dedicated to training, pushing his body to the limit as an athlete, coach, and competitor. But by 2018, the wear and tear began to show. Overuse injuries, long hours in the gym, and dwindling motivation left Matt searching for a smarter approach. He needed a program tailored to his life—a lifelong athlete who wanted to maintain his gains, avoid burnout, and keep his body moving well for decades to come. Fed up with programs that prioritized intensity over longevity, Matt set out to create something better.
With over 17 years of programming and coaching experience, Matt built TrainFTW—a program designed for himself and others like him: career firefighters, outdoor enthusiasts, and everyday athletes who want to stay strong, healthy, and, let’s be real, look good naked. TrainFTW is fresh, balanced, and flexible, fitting into your life while delivering effective, time-efficient training. Join Matt and his wife Cherie on a journey to a sustainable fitness program that helps you feel, perform, and live your best.
TrainFTW: A Fresh and Balanced Approach to Training
Designed for individuals working out in a garage gym, globo-gym, or open gym, TrainFTW includes everything you need: a warm-up, workout, skill work, accessory work, videos, movement/equipment modifications, and strategic plans of attack. All packed into a 45-60 minute session. No thinking required—just open the app and get to work.
Join Us and Start Training Today!
Start your 7-day free trial NOW!
What You'll Experience with TrainFTW
TrainHeroic App: The TrainFTW program is delivered using TrainHeroic, an exceptional human performance coaching platform.
Weekly Workouts: 5 dynamic workouts, 1 recovery session, and 1 rest/stretching day.
Community Support: Easy access to coaches and fellow athletes through community texting, video submissions, and leaderboards.
Focused Training Blocks: Specific training goals set in 8-12 week blocks, guided by community feedback.
Functional Movements: A variety of functional exercises, eliminating high-risk, low-reward movements and adding targeted accessory work.
Comprehensive Logging: Track all your fitness markers, lifts, scores, and more.
Everyday Hero Program: Designed for those looking to stay healthy, get stronger, fitter, and faster.
Movement Videos: Access videos for every movement we program to ensure proper form and technique.
What People Are Saying
“THRIVE is mostly harder than being on the mountain, but it also translates to the mountain being easier... hmmm. ”
— Jonathan Phillips
"Love this program. Thank you to everyone involved with this community. This has been the best I’ve felt and the most satisfied physically in many years. Keep up the awesomeness."
— Collin Thompson
Just wanted to say thank you… and how much I enjoy Thrive. I’m a FF/PM and became a dad about 9 weeks ago. With the unique schedules of both duties, it’s so nice to open the app and do the programming. I don’t have to think and can just get after it.
… Please keep up the great work.
— Paul Franzowiak
$30/Month
Start your 7-day free trial today!
TrainFTW is a comprehensive, well-thought-out general fitness program where all the thinking is done for you. Just open the app and put in the work—no hassle, no guesswork.
Features
Access to Coaches: Enjoy easy access to your coaches and fellow athletes through community texting, video submissions, and leaderboards.
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Smart Training: Benefit from a variety of functional movement exercises that eliminate high-risk, low-reward movements and include targeted accessory work.
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Focused Training: Engage in 8-12 week training blocks determined by the community. Enjoy a variety of functional movement exercises complemented by targeted accessory work.
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Delivered through TrainHeroic: The TrainFTW program is delivered using TrainHeroic, an exceptional human performance coaching platform. Easily log all your fitness markers, lifts, scores, and more.
Programming 7 Days a Week: Each week includes 5 workouts, 1 recovery session, and 1 rest/stretching day.
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Exercise Video Guidance: Access videos for every movement we program. Check out our YouTube channel with over 2K videos for detailed guidance.
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Committed Teammates: Designed for the everyday hero aiming to stay healthy, get stronger, fitter, and faster!
Follow our journey.
Contact us.
