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Welcome to Firefighterfitnessonline.com

FirefighterFitnessOnline.com 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.


FirefighterFitnessOnline.com 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.
Fitness and Fatigue
Scott Peltin and Derrick Alkonis
Have you ever wondered why your fitness level appears to vary from day to day? Why one day you workout and feel great while on another day you workout and feel like an elephant sat on you? . . . keep reading
1200m every 8 minutes
Here is a workout that is usually performed during the first week of an Academy. Many of our recruits lack the cardiovascular conditioning to achieve the 12 minute 1.5mile test.This wor . . . keep reading
Squat Progressions: Where do you start?
The squat is one of the most commonly performed movement patterns that we do right from the early development years as toddler through to old age.  We as humans need to be able to perform a squat pattern in many of the activities that undertake on a daily basis. . . . keep reading
KB Swing + Goblet Challenge
The KB Swing and goblet are two very effective exercises to develop both lower extremity power and strength in a safe and effective manner. It is important for firefighters to always maintain an optimal level of strength throughout their career. Try this workout . . . keep reading
Crew Workout -- Sweating together, Sticking together
Scott Peltin and Derek Alkonis
Every firefighter knows that fighting fire is one of the most physically demanding jobs in North America. Knowing this you would think that every firefighter would be automatically motivated to exercise regularly to keep fit. Unfortunately, finding the motivation to get that daily workout can be challenging even for the most committed firefighter. . . . keep reading
Goblet Squat
Stand upright with feet shoulder-width apart and grab a dumbbell or kettlebell and hold it against your chest. Hold a kettlebell by the horns, but with a dumbbell just hold it vertical by th . . . keep reading
Superband X Walk
This Exercise is a great way to warm up the hips and activate the glutes. . . . keep reading
Rest & Recovery: The Forgotten Training Concept
John Hofman
Training is a key component for any athlete. As a firefighters, you understand how improved power, strength, or whatever parameter you are working on will benefit you in becoming operationally fit. You understand that training will help you improve in these areas to allow you to maintain a high level of operational readiness. The question is when do all the sets and repetitions pay off? When do the adaptations occur? Is more better? These adaptations occur during recovery, which is why recovery is such a vital component to your training. However, recovery often is not seen as important. In reality, the bottom line is that without proper recovery, your body will not achieve all the potential benefits from training. . . . keep reading
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 TESTIMONIALS
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

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