The 28-day CATALYST Program is currently FREE.
The Catalyst program can easily be modified for any level of fitness and requires minimal equipment. The program includes everything you need to improve your performance, lose body fat, and increase your muscle and strength.
Complete Comprehensive Workout Calendar
28-day training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals).
Versatile and Efficient Workout Options
There are different resistance training and cardiovascular workout options to choose from based on your available equipment. There are workouts for the gym, firehouse, and home. And, the program teaches you how to create your own!
Functional Fireground Movements
This unique workout program includes exercises that improve your performance on and off the fire/ rescue scene. Learn how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.
Easy to follow exercise and workout tutorials
Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise and rep. There are links to video tutorials and additional resources if you have questions. This is a truly “excuse-proof” workout program.
Access to the NEW FRF App and platform
FRF has created a new app that allows members to download all the resources via PDF and/ or track workouts and assessments via the app. You will also be able to post to our discussion boards, message a coach, see what other athletes are doing, and track your progress. And YES, this is also FREE and included.
The FRF 28-day CATALYST Workout Program also includes these resources to help you accomplish your health and fitness goals...
Workout Gym Companion and Log Sheets
- Log sheets to track your progress
- Printable workout sheets with exercises pics
- Guidelines to get the most out of each workout
- Tutorial on how to create your own crew and cardio workouts
5 Steps to Eating Healthy in (and out) of the Firehouse
- Five easy to follow guidelines to get you lean and “fit for duty.”
- Nutrition Hacks that will help you prepare and plan healthy meals
- Healthy Snack Options to insure you stay on track
- The 90-10 Eating Plan - Teaches you how to plan your "cheat meals" and stay on-track with your nutrition.
- Example meal plan
FRF Healthy Snack Options
Use these snack options to help you plan and succeed with the challenge. I listed my 10 favorite options followed by another list of top snacks other fire rescue athletes have used to help them succeed with their FRF (fire rescue fitness) program.
- Easy to prepare snacks
- Top 10 list of snack options for your shift or at home.
Start Today! Get Access to the FRF APP, Workouts, Nutrition Resources, Log Sheets, and Workout PDFs Sheets... And, Get Access to the FRF Crew (Coaching Group)
The FRF Workouts and Principles that you find in the GET FRF (At-home) Program have helped thousands of firefighters, EMTs and medics lose weight, gain muscle and strength and improve performance.
"FRF helped improve every aspect of my fitness, especially my core! I can plank just over 2 minutes now and before 30 seconds was a challenge. I loved the variety of the exercises and the fact that they pertain to fireground movements. The program was easy to follow. The best part of the Challenge is having friends and family notice that I’ve lost weight. This has increased my confidence! The physical demands of my job don’t leave as drained as they used to. Thank you Aaron and FRF for Challenging me and making me a better fire rescue athlete..."
**Results vary depending on your dedication to your workouts and nutrition.**
"I went from being slow, tired, and unmotivated to now loving to go hiking, biking and hunting again. My FRF workout program helped me change my eating habits and the way I look at the things. The workouts have also prepared me for my fire department fitness testing, I cannot wait to hopefully be accepted to the Airport Police/Fire department (My dream career). The coaching and support group really helped me succeed, especially on the days I give in and say it’s easier to stop. THANK YOU FRF!"
The FRF 28-day CATALYST Program Includes...
28-day Workout and Training Calendar
Stretching and recovery workouts that will get you moving better on (and off) the fireground
Workout options for the home or firehouse that don't require equipment
Interval cardio workouts and core exercises that will prolong your career.
Exercise Guideline Sheets with video demonstrations
Lean eating guidelines
Email Coaching and Motivation
Access to Private Facebook Coaching Group
NEW! Access to the FRF Training App. Track workouts and progress.