Easy to follow, tough to beat.
NEW 8-WEEK TRAINING CYCLE | OCT 26–DEC 18, 2026
STRENGTH AND CONDITIONING. PERIOD.
BUILD STRENGTH. FEEL GOOD.
New 8-week cycle → October 26–December 18, 2026
You want to get stronger, build muscle, and stay fit enough to enjoy your life. You also want to leave the gym with something left for the rest of your day.
That’s how we train.
TrainFTW brings strength and conditioning together in one plan, with sessions designed to fit within an hour. Built with adults 40+ in mind, by coaches who do the workouts alongside you.
YOUR WEEK, PLANNED
♦️ 3 Strength days
♦️ 2 Conditioning days
♦️ Accessory work included across all 5 sessions
♦️ 1 Active recovery day
♦️ 1 Full rest day
Open TrainHeroic, see the plan, and get to work. Adjust the effort to how you feel that day.
GET STRONGER AT THE BASICS
This cycle centers on Zercher squats, bench press, and strict pull-ups.
Zercher squats introduce a different position and challenge your trunk. Bench stays in the mix so you can keep building your pressing strength. Strict pull-ups give you a focused opportunity to improve, whether you’re using a band, your bodyweight, or added weight.
You’ll build for three weeks, then take a lighter deload week. Repeat that pattern through the second half of the cycle.
BUILD MUSCLE THROUGHOUT THE WEEK
Chest, back, legs, arms, and shoulders each get dedicated accessory work, paired with the main training for that day.
It’s a way to add productive work within your hour and give muscle development the attention it deserves.
KEEP YOUR CONDITIONING
Two conditioning days each week rotate through three types of work:
♦️ Steady, low-intensity multi-modality sessions lasting 20–30 minutes.
♦️ High-intensity intervals using a variety of exercises and equipment.
♦️ Running with walk or jog recovery periods between efforts.
Different intensities. A purpose behind each session.
ADD SOME POWER
You asked for more explosive work. This cycle introduces power clean variations, push jerks, and jump progressions.
Practice the mechanics, move with intent, and develop power without needing super-heavy weights.
TRAIN WITH PEOPLE WHO GET IT
Our members train around careers, families, shift work, and time outside. Many are firefighters. Many came from CrossFit. They want to keep challenging themselves and feel good doing it.
Your workouts and exercise demonstrations are delivered through TrainHeroic. Log your training, ask us questions, and share progress with the team.
You don’t need a PR every day. Keep showing up. Do the work. Let it add up.
FINISH THE YEAR WITH US
The next cycle starts October 26. Try the training, meet the team, and see how it fits your life.
This is an eight-week cycle within our ongoing, year-round programming.
♦️ 7-day free trial included
🔗 Sign up below and train with us [HERE]
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 48, Matt has spent his life 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 for himself.
With over 18 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.
