Easy to follow, tough to beat.
TrainFTW’s New 8-Week Cycle | RPE Strength, Zone 2, VO2Max & Murph Prep
April 2025
Refined. Focused. Ready for You.:
Welcome to the latest training cycle at TrainFTW! Starting April 7 through May 31, this new 8-week block is our most refined to date—designed to build real strength, conditioning, and aerobic capacity with smart progression.
Our training template has been built and tested since 2017. While the structure remains consistent, the focus and movement selection evolve each cycle based on real feedback from our members.
This cycle is RPE-based, not percentage-based—making it ideal whether you’re training at home, in a gym, or on the road.
This cycle also includes focused prep for Memorial Day Murph and transitions perfectly into summer activities like trail running, hiking, and outdoor fitness.
👟 Built for Longevity + Real-World Fitness
You don’t need to wait for a new cycle to join—jump in anytime and get to work.
💥 Use Code: FTW10 for 10% OFF when you sign up HERE
🎁 Includes a 7-day free trial
Weekly Structure
We follow a 6-day microcycle with Sundays as Mobility Days and Thursdays as Active Rest, this cycle will be a ruck.
Here’s how each week looks:
🔸 Day 1 – Lower Body Strength
Back Squat + Deadlift (RPE-based)
Lower Body Accessory Work
🔸 Day 2 – Aerobic Run
Personalized Run/Walk Intervals
Lower Leg Accessory Work
🔸 Day 3 – VO2Max Conditioning
High-Intensity Interval Training
Abs/Core Work
🔸 Day 4 – Upper Body Strength
Bench Press + Shoulder Press (RPE-based)
Push Accessory Work
🔸 Day 5 – Zone 2 Conditioning
Mixed Modality (Back by request!)
Core / Stability Work
🔸 Day 6 – CrossFit-Style Conditioning
Murph Prep Focus
Pulling Accessory Work
✅ Designed for variety, longevity, and progression
✅ Personalized running and scalable strength
✅ Ideal for summer and real-world readiness
Fresh Gear
Fresh Gear
Introducing the Outwork. Unhustle. & Purpose Beats Pace Collections
We’re excited to share our latest designs—Outwork. Unhustle. and Purpose Beats Pace. These collections reflect what we stand for: training with intention, embracing the long game, and finding balance between effort and recovery.
Featuring hoodies, sweatshirts, tees, and more, each piece is designed for comfort, purpose, and a daily reminder of the mindset that drives us.
🚀 Wear what you represent.
Our Story
At 46, Matt has spent 38 years dedicated to training, pushing his body to the limit as an athlete, coach, and competitor. But by 2018, the wear and tear began to show. Overuse injuries, long hours in the gym, and dwindling motivation left Matt searching for a smarter approach. He needed a program tailored to his life—a lifelong athlete who wanted to maintain his gains, avoid burnout, and keep his body moving well for decades to come. Fed up with programs that prioritized intensity over longevity, Matt set out to create something better.
With over 16 years of programming and coaching experience, Matt built TrainFTW—a program designed for himself and others like him: career firefighters, outdoor enthusiasts, and everyday athletes who want to stay strong, healthy, and, let’s be real, look good naked. TrainFTW is fresh, balanced, and flexible, fitting into your life while delivering effective, time-efficient training. Join Matt and his wife Cherie on a journey to a sustainable fitness program that helps you feel, perform, and live your best.
TrainFTW: A Fresh and Balanced Approach to Training
Designed for individuals working out in a garage gym, globo-gym, or open gym, TrainFTW includes everything you need: a warm-up, workout, skill work, accessory work, videos, movement/equipment modifications, and strategic plans of attack. All packed into a 45-60 minute session. No thinking required—just open the app and get to work.
Join Us and Start Training Today!
Start your 7-day free trial NOW!
What You'll Experience with TrainFTW
TrainHeroic App: The TrainFTW program is delivered using TrainHeroic, an exceptional human performance coaching platform.
Weekly Workouts: 5 dynamic workouts, 1 recovery session, and 1 rest/stretching day.
Community Support: Easy access to coaches and fellow athletes through community texting, video submissions, and leaderboards.
Focused Training Blocks: Specific training goals set in 8-12 week blocks, guided by community feedback.
Functional Movements: A variety of functional exercises, eliminating high-risk, low-reward movements and adding targeted accessory work.
Comprehensive Logging: Track all your fitness markers, lifts, scores, and more.
Everyday Hero Program: Designed for those looking to stay healthy, get stronger, fitter, and faster.
Movement Videos: Access videos for every movement we program to ensure proper form and technique.
What People Are Saying
“THRIVE is mostly harder than being on the mountain, but it also translates to the mountain being easier... hmmm. ”
— Jonathan Phillips
"Love this program. Thank you to everyone involved with this community. This has been the best I’ve felt and the most satisfied physically in many years. Keep up the awesomeness."
— Collin Thompson
Just wanted to say thank you… and how much I enjoy Thrive. I’m a FF/PM and became a dad about 9 weeks ago. With the unique schedules of both duties, it’s so nice to open the app and do the programming. I don’t have to think and can just get after it.
… Please keep up the great work.
— Paul Franzowiak
$30/Month
Start your 7-day free trial today!
TrainFTW is a comprehensive, well-thought-out general fitness program where all the thinking is done for you. Just open the app and put in the work—no hassle, no guesswork.
Features
Access to Coaches: Enjoy easy access to your coaches and fellow athletes through community texting, video submissions, and leaderboards.
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Smart Training: Benefit from a variety of functional movement exercises that eliminate high-risk, low-reward movements and include targeted accessory work.
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Focused Training: Engage in 8-12 week training blocks determined by the community. Enjoy a variety of functional movement exercises complemented by targeted accessory work.
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Delivered through TrainHeroic: The TrainFTW program is delivered using TrainHeroic, an exceptional human performance coaching platform. Easily log all your fitness markers, lifts, scores, and more.
Programming 7 Days a Week: Each week includes 5 workouts, 1 recovery session, and 1 rest/stretching day.
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Exercise Video Guidance: Access videos for every movement we program. Check out our YouTube channel with over 2K videos for detailed guidance.
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Committed Teammates: Designed for the everyday hero aiming to stay healthy, get stronger, fitter, and faster!
Follow our journey.
Contact us.
