TrainFTW

TrainFTW A balanced, fresh, and time-efficient program for the individual user of a garage gym, globe gym, or open gym.

08/22/2026

New cycle starts August 31st and runs through October 24th.

Highlights:
🔥 Three strength days a week: squat, bench, deadlift, with cluster sets added in for the first time.
🔥 Two conditioning days a week, rotating through aerobic, VO2, and anaerobic work. 
🔥 Five days a week of dedicated accessory work, back after we scaled it down this summer.
🔥 More core work, built in the way that keeps your back safe (isometrics on squat and deadlift days).

Built from science. Built from your feedback.

This is the best version of this program yet.
7-day free trial.
🔗Link in bio.

Part 1 covered the system, part 2 covers the harder part, culture.Steps 6-10 are up now, sport-specific skills, managing...
08/10/2026

Part 1 covered the system, part 2 covers the harder part, culture.

Steps 6-10 are up now, sport-specific skills, managing intensity around call volume, and how to get buy-in from the guy who’s allergic to the gym.

Part 2 of 2, link in bio.

What’s worked for your crew when it comes to actually building a culture around training, not just doing the workouts? Drop it below.

How do you change fitness culture at a firehouse? Matt gets asked this more than almost anything else, and he sat down a...
08/08/2026

How do you change fitness culture at a firehouse? Matt gets asked this more than almost anything else, and he sat down and wrote out what works.

What’s the biggest thing that’s kept your crew from training consistently?

Ten steps. No fluff. Part 1 is up now on substack, link in bio.

06/18/2026

In the summer, it’s easy to feel defeated by a training program.

Not because the program stopped working, but because life gets busy. And let’s be honest, nobody wants to live in the gym during the summer months.

Vacations. Outdoor recreation. Kids. Travel. Weekend plans.
That’s how summer is supposed to be.

Our Summer Maintenance Cycle is built around exactly that.
♦️ 3 Strength Days
♦️ 3 Conditioning Days

A simple plug-and-play structure that allows you to adjust training based on what your life looks like that week.

For us, that means swapping some conditioning days for hiking, biking, and time in the mountains.

The goal is to maintain the strength, conditioning, and muscle you’ve built throughout the year while making more time for the things that make summer great.

Starts June 29.
🔗 in bio

Send this to someone who feels defeated with training during the summer.

functionalfitness hybridathlete fitnessover40

We are full of gratitude for our team. When our members communicate what the program means of does for them, warm fuzzie...
06/02/2026

We are full of gratitude for our team.

When our members communicate what the program means of does for them, warm fuzzies all around.

This is why we do it!

Thank you

05/21/2026

What else can you say?

Honesty is the hardest part of training. Not the workouts. Not the program. The moment you have to look at what’s actual...
05/11/2026

Honesty is the hardest part of training.

Not the workouts. Not the program. The moment you have to look at what’s actually happening in your body and tell yourself the truth.

I quit training for a 50 mile race and felt like a quitter for months. Turns out my body wasn’t weak. It was telling me something I didn’t want to hear.

When I finally listened everything changed.
Full story in our Substack. Link in bio.

05/07/2026

Where are the abs?

Don’t worry even though it’s in our main movements, we’ve got you covered this cycle. Additional core work will be added in on our shorter lower volume days. Look for some fun abstravaganzas!

05/05/2026

A new training cycle kicks off May 11, let’s get summer ready.

Same 5-day flow you know, but the work builds. Every week, on purpose, so you actually see progress.

Strength. Aerobic. High intensity. Ruck. All of it.
Give it 6 weeks. Show up consistently. Feel the difference.

Link in bio to get in ↗
Discount code: FTW10 for 10% off

04/28/2026

I used to hit my percentages no matter what.

Didn’t matter if I was running on no sleep from the firehouse or had been skiing all weekend.

I paid the price. Tweaked back, achy knees, hips that never felt right.

RPE is a smarter way to train.
Full video on YouTube
Link in bio.

Percentage or RPE? What are you currently doing?



How do you train?

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Fraser, CO

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