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TACFIT FIRE FIGHTER: FIRST ALARM is the first in a series of comprehensive

tactical fitness programs designed for firefighters, by firefighters. The TACFIT
Fire Fighter series will focus on improving the specific attributes necessary for
firefighters to perform at a higher level, avoid injuries and return home safely.
After nearly two years of refinement and beta testing, TACFIT Fire Fighter First
Alarm is complete. The 92-day program will be available on March 2nd, 2012.
The TACFIT Fire Fighter Challenge is the first step in your journey to optimal
firefighter fitness.
Fire Captains Christian Carson and Ryan Provencher have created TACFIT FIRE
FIGHTER to provide comprehensive health and fitness programs to augment
the occupational training of firefighters. TACFIT Fire Fighter is built upon the
principles of Circular Strength Training and TACFIT providing a holistic and
health first approach to firefighter fitness.

TACFIT FIRE FIGHTER
FIRST ALARM
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Firefighters are occupational athletes. The physical, mental and emotional demands that may
be placed on the firefighter are unique, and at times very extreme. Physical training for
firefighters should develop the attributes necessary to perform at a high level, avoid injuries
and return home safely.
Physical preparedness is an occupational necessity. Unfortunately, most physical training
programs do not meet our needs because they were not designed for firefighters specifically.
Many programs overemphasize aerobic energy through long, slow duration training. Others
overemphasize size and limit strength through power lifting and bodybuilding. Furthermore,
few physical fitness programs place proper emphasis on injury prevention and recovery. For
us fitness is about more than performance, it is about survival.
The TACFIT Fire Fighter Challenge is designed as a barometer for firefighter fitness. It
addresses all of the components required of any firefighter fitness program: strength, power,
metabolic conditioning, dynamic movement, mobility and recovery. A specific joint mobility
warm-up and compensatory cool-down are incorporated into the program. Use this challenge
to determine your physical strengths and weaknesses. Do you feel strong and powerful, but
have difficulty with the movements? Do you move well, but lack the conditioning to complete
the workout? Your first attempt at the TACFIT Fire Fighter Challenge will serve as your
baseline. We challenge you to not only give this workout a try, but to take a look at a more
specific and comprehensive approach to firefighter fitness.
The TACFIT FIRE FIGHTER CHALLENGE
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MEDICAL SAFETY WARNING
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QUICK START GUIDE
Follow these steps to get started:
Step 1: Visit www.tacfitfirefighter.com to
access all resources.
Step 2: Read the manual and watch the
instructional and demonstration videos.
Make sure you have a good
understanding of the material before you
begin.
Step 3: Consider wearing a heart rate
monitor to gauge the intensity of your
workout. Calculate your target heart rate
zones using the formula provided in this
document.
Step 4: Print the TACFIT Fire Fighter
Challenge Program Chart. Make sure
you understand the instructions for the
training protocol before you begin.
Step 5: Watch the instructional videos for
each exercise you plan to perform. Take
notes on your program chart as a
reference to assist you with technique as
you are training.
Step 6: Review the video demonstration
to deepen your understanding of each
movement and the training protocol.
Step 7: Perform the TACFIT Fire Fighter
Challenge at the Recruit Level initially.
Your score will serve as the baseline that
you will build upon. Strive to increase
your level of sophistication over time.
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4 LEVELS OF SOPHISTICATION
Each firefighter will start with a different baseline level of fitness. The TACFIT Fire Fighter Challenge
is designed to facilitate improvements in strength, conditioning and dynamic body weight movement.
The exercise sophistication increases as your body adapts to the training. Providing different levels
of sophistication will also encourage the crew to train together despite different fitness levels. The
TACFIT Fire Fighter Challenge is a unique program with unique movement patterns. Individuals new
to TACFIT are encouraged to start at the recruit level initially. Each exercise will progress through 4
levels of sophistication:
Recruit Level: Designed for those who may be de-conditioned or new to TACFIT. Focus on basic
movements.

Proby Level: Designed for those who have been participating in the TACFIT program for several
weeks, and have developed a good baseline level of fitness.
Firefighter Level: Designed for those who have been using TACFIT for a few months.
Demonstrating significant increases in mobility, strength and conditioning.
Smoke Eater Level: Designed for those who have been participating in TACFIT for some time. This
is a more elite level of fitness.
When progressing through the levels of sophistication, choose a level that will be challenging, but will
also allow you to complete all the repetitions with proper technique. Do not move on to the next level
until you have truly mastered the previous level. Do not expect to progress to the next level in all
exercises at the same time (i.e. you may perform at Firefighter Level for quad press and Proby Level
for leg swoop). Remember, proper technique is the most important component of your training.
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INTUITIVE TRAINING
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TRAINING INTENSITY
Fighting fire is one of the most physically
demanding activities a person can engage in.
Training at high intensity is a critical component
of comprehensive firefighter fitness. With that
being said, firefighters must maintain physical
readiness at all times. We cannot afford to be
broken down or beaten up from our physical
training. Recovery from high intensity exercise is
the most important component of physical
training for firefighters. Do not perform high
intensity training more than once every 4 days.
The TACFIT Fire Fighter Challenge is designed
as a high intensity test. The best way to gauge
intensity is to wear a heart rate monitor. You
should be between 85-100% of your heart rate
maximum.
How to calculate your personal heart rate zones:
1. Calculate your estimated maximum heart rate
(HRmax = 220 age).
2. Count your resting heart rate (RHR) in the
morning as soon as you wake up.
3. Calculate your heart rate reserve
(HRmaxRESERVE = HRmax RHR).
4. Calculate target heart rate for desired
percentage of HRmax (HRmaxRESERVE x %) +
RHR.
For example, a 40 year old firefighter with a RHR
of 60 wants to train at high intensity above 85%:
1. Estimated HRmax : 220 40 = 180
2. RHR = 60
3. HRmaxRESERVE: 180 60 = 120
4. Target heart rate: (120 x .85) = 102 + 60 = 162
Training at a heart rate of 162 and above is
considered high intensity for this fire fighter.
Utilize the tools listed above to maximize your
progress by training at the proper intensity,
performing each movement with proper
technique and exercising without pain.
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VARIED INTESITY: The 4-Day Wave
The TACFIT Fire Fighter Challenge may be used as a stand alone training program utilizing varied
intensity. For example, the 4-day wave would look like this:
Moderate Intensity: Complete the TACFIT Fire Fighter Challenge at Recruit Level. Monitor your
heart rate and take rounds off if you are creeping towards your high intensity heart rate zone. Your
rating of perceived exertion should be between 5 and 7.

High Intensity: Complete the TACFIT Fire Fighter Challenge at Recruit Level or higher if you are
ready. You will be exercising at maximum effort on this day. Monitor your heart rate and and increase
your pace to get into your high intensity heart rate zone. Push yourself to complete all 20 rounds.
No Intensity: Joint mobility and recovery are emphasized on this day. Go through the warm up
exercises for this program several times. Spend several minutes on each movement.
Low Intensity: Compensatory movement will aid in your recovery and prepare you for your next
moderate and high intensity training sessions. Perform each cool down exercise for at least one
minute. Complete this circuit 3 times. Feel free to do some other light exercise (walking, jogging,
cycling, swimming, etc) if youd like.
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Protocol: Each Minute On The Minute
EACH MINUTE ON THE MINUTE (EMOTM)
This training circuit is comprised of 3 exercises:
Quad Press x 8 Repetitions
Lunges x 5 Repetitions Right/5 Repetitions Left
Leg Swoop x 3 Repetitions Right/3 Repetitions Left
Complete this circuit as fast as possible within 60 seconds. The recovery period is
determined by the time remaining within each minute (ideally 20-30 seconds). Train at
the level of sophistication you can perform with proper technique. Repeat the circuit
each minute on the minute for 20 minutes. Score one point for every circuit completed
within the allotted time for a maximum score of 20. Take rounds off if your rating of
technique drops below 8/10. Record the lowest level of sophistication performed,
target and peak heart rate and rating of perceived exertion as well. Maximizes speed
to achieve greater quality recovery. The emphasis of this protocol is speed metabolic
conditioning.
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WARM UP: Hitchhiker
Stand up tall, crown up, shoulders packed.
Begin with your arms parallel to the ground,
elbows bent, thumbs facing in towards your
chest.
Turn your thumbs out as you fully extend
your arms. Keep your arms parallel and
your elbows in place as you extend. Avoid
moving your shoulders as you isolate the
elbow joint.
Turn your thumbs in and return to the
starting position. Perform this movement for
30-60 seconds, then reverse direction.
Smooth out the movement as you master
the technique.
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WARM UP: Knee to Chest/Heel to Glute
Stand up tall, crown up, shoulders packed. Lift your knee up
as high as you can towards your chest without moving your
body.
Kick your foot forward as you extend your leg. Minimize body
movement to isolate the hip and knee.
Sweep your foot on the ground as you kick your heel towards
your glute. This movement should become one continuous
circle around the hip joint as you master the movement.
Perform 30-60 second, then switch legs.
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WARM UP: Closed Chain Knee Circles
Begin with your feet shoulder width apart and knees
slightly bent. Place your hands lightly on your thighs and
keep your back straight. Bring your knees towards midline
placing your weight on the inside edges of your feet.
Drive your knees straight back to full extension and then
push your knees out placing your weight on the outside
edges of you feet.
Bring your knees forward with your weight shifted towards
ball of foot. Create a continuous circle. You should feel
like your weight is being distributed along the edges of
your feet as you move your knees in a circle. Perform for
30-60 seconds, then change directions.
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RECRUIT LEVEL TRAINING:
Quad Press - Basic
Get into the quad position with your hands
under your shoulders and your feet under
your hips. Your weight should be equally
distributed between your arms and legs.
Turn your hands in (make a diamond with
your forefingers and thumbs) and your
elbows out to 45 degrees. Turn your heels
in and your knees out to 45 degrees.
Keep your back flat, look down at the floor
and your core activated. Maintain equal
weight on hands and feet throughout the
movement. Pack your shoulders and drive
your knees out as you exhale down.
Exhale down, and inhale up. **Tip: Have
a partner put a magazine on your back. If
it slides forward, you are dropping your
shoulders too far forward. If it slides
backward, you are dropping your hips too
far back. The magazine should stay in
the middle of your back throughout the
movement.
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WARM UP: Knee to Chest/Heel to Glute
Stand up tall with your back straight, head up eyes
forward. Bring your arms up, parallel to the floor, bent
90 degrees at the elbow.
Step forward and land softly with your toes pointed
forward. Drop your back knee, forming two 90 degree
angles with your legs. Do not let your front knee shift
over your toes, and do not let your back knee strike
the floor.
Exhale and drive off of mid foot as you return to the
starting position. Alternate legs for each repetition.
Keep your toes pointed forward, and your feet parallel
as if standing on rails.
RECRUIT LEVEL TRAINING:
Lunge - Forward
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WARM UP: Knee to Chest/Heel to Glute
Begin in the quad position with your hands under
your shoulders and your feet under your hips.
Drop your hip as you drive one knee under the
other. Pack the shoulder with your hand planted
into the ground. Keep your shoulders square as
you look down at the floor.
Pull the other arm into your hip as if you were
driving your elbow into your hip pocket. Your thigh
should be parallel to the ground as your knee drives
through. Return briefly to the starting position, and
repeat on the opposite side. Exhale as you drive
your knee through. This should feel like a smooth
swivel of the hips.
RECRUIT LEVEL TRAINING:
Leg Swoop - Knee Through
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WARM UP: Knee to Chest/Heel to Glute
Begin in the basic quad press position.
Place equal weight on your hands and
feet.
Shift your shoulders and hips forward as
one unit. Keep your back flat, look down
at the floor and your core activated.
Drop straight down, then push your
shoulders and hips back as one unit.
Return to the starting position. This
should be one continuous elliptical
motion.
PROBY LEVEL TRAINING:
Quad Press - Forward Ellipse
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WARM UP: Knee to Chest/Heel to Glute
Stand up tall with your back straight, head up eyes
forward. Bring your arms up, parallel to the floor, bent
90 degrees at the elbow.
Step backward and land softly with your toes pointed
forward. Drop your back knee, forming two 90 degree
angles with your legs. Do not let your front knee shift
over your toes, and do not let your back knee strike
the floor.
Exhale and drive off of mid foot as you return to the
starting position. Alternate legs for each repetition.
Keep your toes pointed forward, and your feet parallel
as if standing on rails.
PROBY LEVEL TRAINING:
Lunge - Backward
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WARM UP: Knee to Chest/Heel to Glute
Begin in the quad position with your hands
under your shoulders and your feet under your
hips. Place equal weight on your hands and
feet.
Drop your hip as you drive your straight leg
under the opposite knee. Pack the shoulder
with your hand planted into the ground. Pull the
other arm into your hip as if you were driving
your elbow into your hip pocket. Your leg
should be parallel to the ground as you sit
through.
Return briefly to the starting position, and
repeat on the opposite side. Maintain square
shoulders as you keep your eyes on the floor.
Smooth out the transition from side to side as
you master the movement.
PROBY LEVEL TRAINING:
Leg Swoop -Leg Through
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WARM UP: Knee to Chest/Heel to Glute
Quad press-hopping is a plyometric
version of the basic quad press. Begin
in the quad press position with weight
distributed equally between hands and
feet. Exhale as you compress down
towards the floor.
Drive your body away from the floor,
using enough force to propel your
entire body off of the ground. Your
hands and feet will come off of the floor.
Absorb the force as you return to the
ground, and explode into the next
repetition. Your arms and legs should
be working together like pistons to
propel you through the movement. You
should feel spring loaded as you
perform each repetition.
FIREFIGHTER LEVEL TRAINING:
Quad Press - Hopping
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WARM UP: Knee to Chest/Heel to Glute
The jump switch is a plyometric version of the forward
lunge. The mechanics as you begin the movement are
the same. Stand up tall with your back straight, head up
eyes forward. Bring your arms up, parallel to the floor,
bent 90 degrees at the elbow. Step forward and land
softly with your toes pointed forward. Drop your back
knee, forming two 90 degree angles with your legs.
Drive off of mid foot with enough force to switch your
leg position in mid air.
Absorb the force as you return to the ground, and
explode into the next repetition. Try to bring your legs up
as high as you can as you jump into each rep. You
should feel spring loaded as you leap into the air to
perform your switch.
RECRUIT LEVEL TRAINING:
Quad Hop - Basic
FIREFIGHTER LEVEL TRAINING:
Lunge - Split Jump
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WARM UP: Knee to Chest/Heel to Glute
The mountain climber a plyometric
version of the leg through. Begin in the
quad press position with weight
distributed equally between hands and
feet.
Sit through with your leg straight as you
have done with the leg through
exercise. Start placing more of your
weight on your hands to give you more
control of the movement.
Pop into the mountain climber
position. You will sweep your straight
leg under the opposite foot as you hop
off of the ground. Return to the starting
position and repeat with the opposite
leg.
FIREFIGHTER LEVEL TRAINING:
Leg Swoop - Mountain Climber
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WARM UP: Knee to Chest/Heel to Glute RECRUIT LEVEL TRAINING:
Quad Hop - Basic
SMOKE EATER LEVEL TRAINING:
Quad Press - Clapping
WARM UP: Knee to Chest/Heel to Glute
Begin in the quad press position with
weight distributed equally between
hands and feet. Exhale as you
compress down towards the floor.
Generate enough force with your quad
hop to clap both your hands and feet
together before returning to the ground.
Your back should remain straight
throughout the movement, and your
arms and legs should be working
together like pistons.
Absorb and redirect the force with each
repetition as if you were spring loaded.
SMOKE EATER LEVEL TRAINING:
Quad Press - Clapping
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WARM UP: Knee to Chest/Heel to Glute
Stand up tall with your head up and your eyes forward.
Drop one knee to the ground without allowing your foot to
touch. Your knee will lightly touch the floor. Do not strike
the floor with your knee.
Drive off of mid foot as you return to the starting position.
Alternate legs for each repetition.
RECRUIT LEVEL TRAINING:
Quad Hop - Basic
SMOKE EATER LEVEL TRAINING:
Quad Press - Clapping
WARM UP: Knee to Chest/Heel to Glute SMOKE EATER LEVEL TRAINING:
Lunge - Airbourne
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WARM UP: Knee to Chest/Heel to Glute
Begin this movement with the leg
through, sweep the leg under as if you
were going into the mountain climber
position, but do not stop there.
Swing your straight leg all the way
around in one continuous movement.
Perform all 3 reps continuously on one
side, return to the starting position briefly,
then repeat on the other side.
SMOKE EATER LEVEL TRAINING:
Leg Swoop - Full Swoop
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COOL DOWN: Seal
Begin with your hands under your
shoulders, shoulder width apart. Turn
your thumbs out so fingers face in and
palms face out. You may start on
hands and knees initially if you are
really tight through the wrists,
forearms and elbows.
When you are ready, allow your hips
to sink down. Inhale as you drive your
chest up, exhale as you sink deeper
into the pose.
When you are ready, place all of your
weight on the palms of your hands and
the tops of your feet (knees off of the
ground) to allow greater depth in the
position. Hold for at least one full
minute. Inhale into tension, exhale
into position with slow deep breaths.
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WARM UP: Knee to Chest/Heel to Glute
Place on leg in front and the other back,
both at 90 degree angles. Your legs will
essentially form a box.
Inhale as you sit up tall. Exhale as you sink
the back hip down. Keep the back ankle
flexed at 90 degrees, flat on the floor.
Hold for at least one full minute. Inhale into
tension, exhale into position with slow deep
breaths. Switch sides.
COOL DOWN: Shinbox
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WARM UP: Knee to Chest/Heel to Glute
From the shinbox position, drive the
back leg straight back. Sit up tall and
use your hands for support as needed.
Inhale your chest up, your weight shifts
slightly to the front hip.
Exhale as you square up hips and
shoulders, extending through the back
leg. Hold for at least one full minute.
Inhale into tension, exhale into position
with slow deep breaths. Switch sides.
COOL DOWN: Pigeon
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From left to right: Christian Carson, Kelly LaBounty, Scott Sonnon and Ryan Provencher
TRAIN HARD
TRAIN SMART
STAY SAFE!
WELCOME TO OUR TACFIT FIRE FIGHTER
FAMILY!