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Welcome to is the worlds leading resource for firefighter health & wellness. As a member you will have access to information provided by firefighters, physical therapists, and strength and conditioning coach's who have first hand experience training those on the front line. is PROUD TO BE associated with the Firefighter Cancer Foundation. The Fire Fighter Cancer Foundation was established to provide international outreach, support, and resource assistance programs for fire fighters and family members that are stricken by cancer. The Foundation is creating state of the art programs for cancer education, awareness, and prevention to ensure the quality of life and retirement of fire fighters around the world.
Mobility & Stability for Low Back Injuries
Mobility it the combination of muscle flexibility, joint range of motion, and a body segment's freedom of movement. Stability is the ability to maintain posture and/or control motion. The combination of both poor mobility and stability is the source of many problems. The primary focus is to create clean, multi-planar movement patterns within segments of the body, especially within the hips. . . . keep reading
Tip of the Month: Tactical Lunge for Knee Stability
The Tactical Lunge is a superior lower body conditioner that targets the glutes, hamstrings, quads, and adductors. . . . keep reading
The KB Swing: To Hinge or Squat is the question?
Its not secret that the KB swing is an incredible exercise to help prevent or rehab low back injuries. Unfortunately , many fitness professional are not providing proper instruction on how to perform it correctly. . . . keep reading
I recently came across a study on the differences between the Hexagonal Bar and the Straight Bar deadlift . The deadlift is an excellent exercise and I have always encouraged our firefighters to incorporate it into their training program. It is a multi-joint exercise that focuses on developing maximal strength which is specific to their job. . . . keep reading
Program Design for a Fire Academy (Included it the new 3 Phase Program)
Many drill instructors, firefighters, or coaches have tried to build a training system that would yield the best performance results. Their efforts have focused on 3 general problems: . . . keep reading
Squatting: Knee vs. Hip -- which is better?
Many firefighters today are performing squats to get into shape or get strong, but what they may not realize is that there are two different styles of squatting: knee dominate and hip dominate. Performing to many of one and not the other could lead to problems down the road. . . . keep reading
What is a tabata?
Over the past few years the word tabata has been synomonious with an interval of 20/10, yet most really do not understand the real concept. . . . keep reading
Adding Creativity, Variety and New Stimulus to Your Program
Joel Raether MAEd, CSCS*D, RSCC*D
Keeping your workouts original while achieving results will prevent burnout and maximize results. In today's age of training, the use of strong man training (11, 28), dumbbells, functional training (med ball, bands) and kettle bell training are all very common. Each of these modes and differing implements offer variety and enhanced levels of training stimulus that can all be beneficial when introduced in the appropriate manner. . . . keep reading
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Here's what our members are saying ...
"Our fire academy cadets continue to reach new heights of physical fitness with the guidance of Coach John Hofman. The information he provides on diet, nutrition and stress reduction dovetail right into his sessions on strength and aerobic conditioning. The cadets are well prepared to have a long and healthy career due to the knowledge, strength and endurance they develop with the “Coach” and this enables them to save the lives and property of the citizens they protect."

Tennis Tollefson
Fire Technology Coordinator, Sierra College

"“Fit for Fire, Fit for Life”, is an apt description for the Sacramento Fire Department’s Health and Wellness program conducted by coach John Hofman. In 1990 I co-founded the program with Battalion Chief Don Hartwick. There were very few such programs in the United States at the time and we entered uncharted waters to provide the firefighters with an awareness of the need for and ability to attain health and fitness in the fire service. After conducting the program for 12 years I was ready to pass the torch to someone who would improve on the program foundation with new energy, ideas and services for the firefighter. I sat on the interview committee to select the person to accomplish this. We did, with great success and good fortune, in hiring Coach John Hofman. His professional expertise, energy, innovative nature and most importantly, concern for the firefighter has taken the program to a new and exciting level. The program is in excellent hands.”
Al Baeta,
Former Director of the Health and Fitness program, Sacramento Fire Department