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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.
4 Fire Breathing Finishers
Developing the ability to control your breathing as a firefighter may be the difference between life or death. Try some of these finishers to help you control your breathing. . . . keep reading
Afterburner's: Cardio for strong people
We are all pressed for time and we often look for ways to help improve our aerobic endurance. Afterburners / Finishers are a great way to burn those extra calories as well as improve on your aerobic ability. . . . keep reading
Anaerobic Training ~ Turning up the heat
Scott Peltin and Derek Alkonis
Fighting fire is an extremely demanding activity. Any firefighter who has had to carry gear quickly up an aerial ladder, beat a door open with a sledge hammer, extend a 300' quick attack line, or pull ceiling to catch up to an attic fire knows the burning feeling in the muscles from the work. This burning is largely from lactic acid that accumulates from doing anaerobic (high intensity) exercise. . . . keep reading
Pallof Press: Anti-Rotation, Level 2
Assume a kneeling position: knees shoulder width apart, chest out, shoulders back.  CONTROL the movement.  Fully extend your arms, and then return back to the . . . keep reading
Honor, Courage, Devotion to Duty: Program Design for a Fire Academy
Physical training is a vital component with a fire academy. It develops recruit performance, reduces injuries while on the drill ground, and sets the tone for the day. However, if not programmed correctly, it can cause numerous amounts of injuries that can cost the department hundreds if not thousands of dollars. . . . keep reading
Tip of the Month: Side Lying External Shoulder Rotation - Shoulder Rehab
The side lying external shoulder rotation promotes scapular movement and stability and reduces the risk of shoulder injuries. Rese . . . keep reading
Eating by body type
It is the new year and that means most people are establishing their resolutions. For most people eating healthier is usually one of the most popular goals. This year try a different approach. Eating by body type. . . . keep reading
Eating by body type
It is the new year and that means most people are establishing their resolutions. For most people eating healthier is usually one of the most popular goals. This year try a different approach. Eating by body type. . . . 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

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