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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.
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
Horizontal Pull Up / Ring Pull Up (Inverted Pull Up)
Set a standard Olympic bar on a squat rack so it is high enough to hang underneath without your back touching the floor. If position is too difficult, raise the bar. Ha . . . keep reading
Energy Drinks: The effects of Caffeine
First Responders are generally over worked and under recovered. A typical shift may have a firefighter sleeping only 3-4 hours depending on their call volume, but regardless many firefighters seek out alternative methods to help them stay awake. Energy drinks have become very popular in the fire service, but do the dangers outweigh the benefits? Are our first responders doing more harm than good? . . . keep reading
Body Mechanics to Decrease Back Pain
Eighty percent of us will have back pain sometime in our lives. Back pain is very common and usually not due to serious disease. Firefighters typically have back pain that is caused from overuse, straining, or improper body mechanics. . . . keep reading
Iron Game Chalk Talk with Ron McKeefery
This past month our very own Coach Hofman had an opportunity to sit down with Coach McKeefery and discuss the benefits of a S&C coach within the fire service, programmings, and unique challenges faced by both coach and firefighter . . . keep reading
Nutrition ~ The Fuel for the Fire
By Scott Peltin, Derek Alkonis and Dan Grover
The fire service is trenched in tradition, many of which are good. These traditions form our strong bonds to our job, to our team members and to our mission. One tradition that separates the fire service from most other professions is chow. . . . keep reading
1 Arm Kettlebell Swing
Place one kettlebell between your feet and grab with one hand. Push back with your butt and bend your knees to get into the starting position. Make sure that your back . . . 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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