Tacfit Firefighter First Alarm – Cristian and Ryan

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Training Division Chief Ryan Provencher and Fire Captain Christian Carson developed TACFIT Fire Fighter: First Alarm to fill the void that exists in the Fire Service for specific and comprehensive firefighter physical training. They have analyzed common fire ground tasks and selected exercises that mimic these tasks. In other words, the skills that firefighters perform are the basis for the exercise selection throughout the program.

TACFIT Fire Fighter: First Alarm will develop strength, power, metabolic conditioning, dynamic body movement, and mobility with specific focus on joint health, active recovery, and injury prevention. This program contains over 15 hours of video content including 114 instructional videos and 59 follow-along videos.

The TACFIT Fire Fighter: First Alarm Training Manual includes the Training Calendar for the program, Program Charts for each daily workout, a basic nutrition guide, and the TACFIT Fire Fighter Compliance Scoring System to help you optimize your success with the program. TACFIT Fire Fighter: First Alarm is a unique firefighter fitness program developed for firefighters, by firefighters. TACFIT Fire Fighter: Changing and Saving Lives – Together.

The First Alarm firefighter physical training program utilizes seven different interval training protocols to build muscular strength/endurance and metabolic conditioning:

• Time Under Tension (Strength/Endurance Training)
• 20 Seconds Work/10 Seconds Recovery (Burst-Recover Metabolic Conditioning)
• 4 Minutes Work/1 Minute Recovery (Strength/Endurance Training)
• Each Minute on the Minute (Speed/Tempo Metabolic Conditioning)
• As Many Rounds As Possible (Strength/Endurance/Metabolic Conditioning)
• 90 Seconds Work/30 Seconds Recovery (Strength/Endurance/Burst-Recover)
• For Time (Strength/Endurance/Metabolic Conditioning

Specific and Comprehensive Firefighter Fitness

TACFIT Fire Fighter: First Alarm was designed to help firefighters perform at a high level while reducing the risk of injury.

UNIQUE PROGRAM FEATURES INCLUDE:

• Exercises selected to mimic specific firefighting tasks
• Workouts may be performed by Individuals, Crews, or Recruit Academies
• Very little space required
• May utilize TACFIT Equipment, Traditional Gym Equipment, or Bodyweight

VARIED INTENSITY TRAINING:

• No Intensity Joint Mobility
• Low Intensity Compensation/Recovery
• Moderate Intensity Strength Training
• High Intensity Metabolic Conditioning

EXERCISE PROGRESSION AND REGRESSION OPTIONS FOR ALL FITNESS LEVELS:

• Skill Level 1-Recruit: Basic Movement, Light Load or Body Weight
• Skill Level 2-Proby: Movement Increasing in Sophistication, Load, and Tempo
• Skill Level 3-Firefighter: Complex Movement Mimics Occupational Tasks, Moderate to Heavy Load
• Skill Level 4-Smoke Eater: Sophisticated Movement, Body Flow, May Incorporate Heavy Load, Increased Tempo

INTUITIVE TRAINING PRINCIPLES GUIDE PROGRESSION THROUGH THE PROGRAM:

• Rating of Perceived Technique (RPT): Must maintain technique above 8 on a 10 scale
• Rating of Perceived Effort (RPE): Must match the assigned intensity for the day
• Rating of Perceived Discomfort (RPD): Discomfort must remain below 3 on a 10 scale

INTUITIVE TRAINING PRINCIPLES GUIDE PROGRESSION THROUGH THE PROGRAM:

• Rating of Perceived Technique (RPT): Must maintain technique above 8 on a 10 scale
• Rating of Perceived Effort (RPE): Must match the assigned intensity for the day
• Rating of Perceived Discomfort (RPD): Discomfort must remain below 3 on a 10 scale