Firefighter Longevity & Performance Workshop

🔥 Firefighter Longevity & Performance Workshop

Build the Body That Carries a Career — Not Just a Shift.

This workshop is designed for fire academy graduates, new recruits, and early-career firefighters who want to build the strength, conditioning, and movement foundations needed for a long, healthy, high-performing career in the fire service.

Most injuries in the fire service are preventable.
Most careers end early because of the body, not the badge.
And most firefighters are never taught how to train for a 30-year career.

This workshop changes that.

You’ll learn the training principles, movement standards, and practical conditioning methods used to build firefighters who can operate with capacity, control, and composure — on the fireground and over the long haul.

• Survive · Provide · Thrive — how to build a body that supports a career and a family.
• Fowler’s Triangle: Capacity, Control, Composure.
• How to avoid the most common career-shortening injuries.

• The essential patterns every firefighter must master: squat, hinge, push, pull, carry.
• Shoulder, knee, and low-back mechanics explained in firefighter language.
• How to build resillient joints.

• A 3-movement system that builds tendon and ligament resilience.
• How to warm up in a way that protects joints and reinforces technique.
• Something you can start using immediately — in the gym or the station.

Hands-on instruction in the three foundational lifts every firefighter should know.
Simple, repeatable, and safe patterns that build long-term durability.

• Aerobic → Glycolytic → Phosphocreatine
• How each energy system shows up on the fireground
• Practical conditioning drills you can use the next day

• How to train 3 days per week with a fire service schedule
• Mixing strength and conditioning without burning out
• How to start training this Monday with clarity and purpose

• A simple, sustainable training framework built specifically for firefighters
• Clear technique in the squat, bench, and deadlift
• A warm-up method that protects your joints long-term
• A conditioning plan that builds endurance without wearing you down
• A take-home manual
• Confidence in how to train for the career you want — not just the body you have today

This is not bodybuilding.
This is career preservation.

• Recent academy grads
• New recruits
• Firefighters in their first 5 years
• Anyone who wants to stay healthy, durable, and effective for decades

No prior lifting experience needed.
Everything is scalable, safe, and taught with longevity in mind.

Know what’s Happening Next — before everyone else does.

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Host or Publisher Agoge Performance- Teddy Cox