https://www.trainftw.com/home daily 1.0 2026-02-24 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/8b36514a-a07c-4125-974c-f40e314390bb/IMG_1122.jpg Home A person with long hair in a gym, lifting a heavy barbell for weightlifting. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/e3971d36-b95a-4471-a590-54abdbfa1275/IMG_0750.JPG Home A man riding a mountain bike on a dirt trail in a scenic outdoor landscape with snow-capped mountains in the background. He is wearing a helmet, gloves, and a navy blue cycling jersey, and he is raising his arm with a cheerful expression. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1632875623295-02UJPKD35B3R5B0KLZ9F/Stine%2BPush-up.jpg Home Woman performing a push-up on a blue weight plate in a gym. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/97252123-177f-4d79-bd09-e04eee2e7208/DSC01766.JPG Home Man with tattoos smiling and hanging from a pull-up bar in a gym. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/81c4e73a-579b-42ea-97bc-ef0133249112/Train+FTW-31.jpg Home A woman with tattoos on her arm and leg, wearing a black tank top and shorts, is in a gym holding a kettlebell while squatting down. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/9320c66c-8015-4ce2-a5f9-b71d5dfd5626/IMG_7229.jpg Home Smiling man wearing sunglasses, a cap, and a gray T-shirt with 'FROGGE' on it, hiking on rocky mountain trail with mountain scenery in background. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/a704fee8-0285-44cf-969f-0fc4335f98d6/unisex-premium-hoodie-black-back-67cb42571b010.png https://www.trainftw.com/whoweare daily 0.75 2025-11-26 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633115506251-FW5W1KDGQZ8SPARUEZ23/Titan+3.jpeg Us https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633115761951-N2ZDGGXV5GM2RPAQKZE6/IMG_8768.JPG Us https://www.trainftw.com/faqs daily 0.75 2025-11-26 https://www.trainftw.com/goalsetting daily 0.75 2025-11-26 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633120052366-Y5BDSM2HO2S5R141MH2P/Cover+Page+-+Goals.jpg Free 5-Step Goal Setting E-Book https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633120120809-ZZ44W9NF1PWC42RVPVGZ/Page+4+Goals.jpg Free 5-Step Goal Setting E-Book https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633120152079-QRFKVO2PN2REJ1WHRKHK/PAge+7+goals.jpg Free 5-Step Goal Setting E-Book https://www.trainftw.com/partners daily 0.75 2025-11-26 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633132482930-OJOPWNFCR2Y3R76C388C/LMNT_8CT_HL_600x600.jpeg Partners https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633560194089-SZB9E4VYP7E10RV9N3L5/20210617_bubs_naturals_hamilton_61961.jpeg Partners https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1638905518383-ZPVPZPNHPUYV9WECHWP3/Ice+Barrel+.jpg Partners https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1639092724184-RF5P7ZXTE9LYLGL80DWO/Kifaru.jpg Partners https://www.trainftw.com/services daily 0.75 2025-11-26 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633279717806-9NAMCH6SG6DPIVW6NF4P/Train+FTW-40.jpg Services - TrainFTW Individualized Training Program Achieve your fitness goals with TrainFTW, an all-inclusive strength and conditioning program delivered through our software partner, TrainHeroic, and expertly programmed by Matt Chan. Cost: $30/month or $300/year Time Commitment: 45-60 minutes per session, 4-6 days per week Focus: A dynamic, goal-driven program that evolves with you. Each 8-12 week mesocycle hones in on specific performance benchmarks. Past cycles have included improving a 2K row, building pull-up strength, and enhancing overall endurance and power. Train smarter, train stronger, and join a program designed to keep you progressing. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1633280136093-G7AQKF2NXNY0BW25DMER/Matt+TEaching+PT+jpeg.jpg Services - Fire Academy PT Programming Our linear progression PT program is designed to support all fitness levels, focusing on the strength and conditioning required for the fire ground. This adaptable program ensures recruits are prepared for the demands of the fire service through a holistic and measurable approach. Fitness Assessments: Track progress and identify areas for improvement. Comprehensive Training: Includes warm-ups, skill work, workouts, and cool-downs for a complete session. Fire Ground Focus: Builds strength and conditioning tailored to firefighting demands. Customizable Programs: Adjusted based on academy equipment availability. Progressive Structure: A linear progression approach to ensure consistent development. Prepare recruits for the challenges ahead with a program that delivers results. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/46e3e421-968c-4b9b-945a-64addeda2474/the+standard+croppped.jpg Services - The Standard TrainFTW is honored to be providing strength and conditioning programming to the patreon members of The Standard. Tom, John and Craig are career firefighters who run The Standard podcast and community. Their mission: “We don’t want to see anyone ever lower the standard. We are about holding the bar high even when others want to bring it down. We want you to live The Standard, and never compromise it for anything or anyone.” Become a Patreon As a patreon member you get access to this closed community strength and conditioning program, delivered by TrainFTW https://www.trainftw.com/sustainable-nutrition daily 0.75 2025-11-26 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1636652039105-HIG7O04EPHQWU5QU18TE/1.jpg Sustainable Nutrition 30 Day Kitchen Make Over Download The chicken or the egg? Nature or nurture? Any way you answer that question we can agree that both our environment and our willingness to change our nutritional habits contribute equally to our success. Shaping our environment can be overwhelming. Where do I start, who else is affected, how long will it take? Today we introduce a 30-day kitchen challenge that can eliminate the overwhelm and guide us all in shaping an environment that inspires us to eat in a way that supports our goals. See that attached pdf to start. Print it off and spend 5:00 a day working on the challenge. Once you start we are here to support you, reach out, leave a comment and tag #TrainFTW30KitchenChallenge on your social channels so we can follow along. https://www.trainftw.com/fire-ground-ready daily 0.75 2025-11-30 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1a970866-1d66-4c8c-904a-dbf1b61cde90/Cover+Page+-+sample.jpg Fire Ground Ready Firefighters assisting a person during training, with the text 'Fire Ground Ready' and '8 Weeks of Strength, Endurance, and Durability' https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/bc083773-7f3e-4948-a76c-a20a2d9c2c1c/Who+We+Are+_+Sample+.jpg Fire Ground Ready Who We Are https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/3b880ff3-f7e9-4c3e-9449-dd3244040e4a/IntroSAMPLE.jpg Fire Ground Ready Page from a fitness program guide titled 'Fireground Ready' describing a training plan for firefighters, emphasizing strength, aerobic fitness, VO2 and anaerobic output, and job-specific movement patterns. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/9ea1ea71-0a1d-47f9-8587-2d3a914f386e/Who+it%27s+for+SAMPLE.jpg Fire Ground Ready A printed informational poster with white text on a red background at the top and bottom sections, providing guidance on a fitness and training program for firefighters, tactical athletes, and those preparing for related jobs. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/c4a04028-fc30-4acd-82bb-2be8b0908be9/Equipment+SAMPLE.jpg Fire Ground Ready A printed informational guide with heading 'Equipment Requirements' listing necessary gym gear and optional tools for training, including barbells, plates, squat rack, dumbbells, bands, and a sturdy box. 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Below, there is another heading 'Rate of Perceived Exertion RPE' explaining the concept of RPE used for training intensity, describing its purpose, and distinguishing between two RPE systems: weightlifting RPE and conditioning RPE. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/c61fd6d7-8567-40ee-89ae-9e7d6e62c67f/W2D5+-FGCondSAMPLE-10272025.jpg Fire Ground Ready Workout plan for Day 5 of high intensity conditioning fireground training, including warm-up, main effort, and core accessory work, with exercises, repetitions, and rest periods. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/355d7456-9587-4211-be17-7c1c7c641039/W4D5+LowerSAMPLE-10272025.jpg Fire Ground Ready A workout plan focusing on lower body strength, including dynamic squat prep, main exercises with sets of back squats and deadlifts, accessory work for legs, and cool-down stretches, scheduled over multiple weeks. https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/3018e6a0-687b-4e84-838a-35964bad4532/W3D5+Zone+2SAMPLE-10272025.jpg Fire Ground Ready Workout training plan poster for Day 5, Zone 2 Conditioning, including joint prep routine, main effort exercises, cooldown stretches, and a scaling guide. https://www.trainftw.com/store daily 0.75 2025-11-30 https://www.trainftw.com/store/e-book monthly 0.5 2025-12-07 https://www.trainftw.com/store/p/fire-ground-ready-8-week monthly 0.5 2026-02-13 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/4b3f35a4-0bdf-4e68-a1ea-c58ff1b2f51e/Fire+Ground+Ready+Square.jpg Store - Fire Ground Ready 8-Week - Fire Ground Ready Square.jpg https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/72a47e9a-e15e-4b5e-9642-263894f882f9/2.png Store - Fire Ground Ready 8-Week - 2.png https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/021bc89a-6550-4973-9b55-9ca1c1848918/3.png Store - Fire Ground Ready 8-Week - 3.png https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/2c9153f6-4306-4b11-b799-be65dbf90639/4.png Store - Fire Ground Ready 8-Week - 4.png https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/564ccf90-c219-4c51-8f61-d2976551734c/5.png Store - Fire Ground Ready 8-Week - 5.png https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/89aef50b-66e7-4176-b5ad-5e4a843c8609/6.png Store - Fire Ground Ready 8-Week - 6.png https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/83412d8b-950d-42ee-b84a-5573c7be1864/7.png Store - Fire Ground Ready 8-Week - 7.png https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/3e3ab73c-25b5-41e2-84e9-4d07533050e0/8.png Store - Fire Ground Ready 8-Week - 8.png https://www.trainftw.com/store/p/fire-ground-ready-8-week-departmentuse monthly 0.5 2026-02-13 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/3e3ab73c-25b5-41e2-84e9-4d07533050e0/8.png Store - Fire Ground Ready 8-Week (Department llcense) - 8.png (Copy) https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/2c9153f6-4306-4b11-b799-be65dbf90639/4.png Store - Fire Ground Ready 8-Week (Department llcense) - 4.png (Copy) https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/564ccf90-c219-4c51-8f61-d2976551734c/5.png Store - Fire Ground Ready 8-Week (Department llcense) - 5.png (Copy) https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/89aef50b-66e7-4176-b5ad-5e4a843c8609/6.png Store - Fire Ground Ready 8-Week (Department llcense) - 6.png (Copy) https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/021bc89a-6550-4973-9b55-9ca1c1848918/3.png Store - Fire Ground Ready 8-Week (Department llcense) - 3.png (Copy) https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/83412d8b-950d-42ee-b84a-5573c7be1864/7.png Store - Fire Ground Ready 8-Week (Department llcense) - 7.png (Copy) https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/72a47e9a-e15e-4b5e-9642-263894f882f9/2.png Store - Fire Ground Ready 8-Week (Department llcense) - 2.png (Copy) https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/4b3f35a4-0bdf-4e68-a1ea-c58ff1b2f51e/Fire+Ground+Ready+Square.jpg Store - Fire Ground Ready 8-Week (Department llcense) - Fire Ground Ready Square.jpg (Copy) https://www.trainftw.com/store/p/outwork-unhustle-t-shirt monthly 0.5 2025-11-18 https://images.squarespace-cdn.com/content/v1/6153b010aee66d22ab1d7710/1741621686887-3H2VVXX9RM5MOZ0586AQ/unisex-staple-t-shirt-vintage-black-front-and-back-67cf09a8b40cb.jpg Store - Outwork. 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