Easy to follow, tough to beat.
Enjoy Your Summer Without Losing Your Fitness | Summer Maintenance Cycle 2026
ENJOY YOUR SUMMER. KEEP YOUR FITNESS.
SUMMER MAINTENANCE CYCLE
This is our summer maintenance cycle.
For the next 8 weeks, the goal is simple: maintain the strength, conditioning, and muscle you've built all year while making room for vacations, travel, hiking, biking, family time, and life outside the gym.
This cycle is designed to help you stay consistent without feeling like you're chained to the gym.
Stay fit. Enjoy your summer.
The Structure
We're moving to a 6-day rotating schedule.
Since most people train 5 days per week, one training day will roll into the following week. This creates a flexible schedule that works around summer travel, outdoor recreation, and changing routines.
The goal isn't to maximize gym time.
The goal is to maintain your fitness while creating more opportunities to enjoy life outside the gym.
What You’ll Train
3 Strength Days
Back squat: Lower body strength + leg accessory work
Push press: Upper body pressing strength + chest, shoulders, and triceps accessory work
Power clean: Power, pulling strength, and hinging mechanics + back and biceps accessory work
Each strength day is designed to maintain strength and muscle while keeping training efficient.
2 Conditioning Days
1 Run Day
30 minutes, interval-based
Scales to any level
Builds aerobic capacity without beating you up
2X High-Intensity Conditioning Days
Short, effective workouts that help maintain conditioning without taking over your schedule.
One conditioning day each cycle will be equipment-free or require minimal equipment, making it easy to stay on track while traveling.
Summer Flexibility
Summer looks different for everyone.
Going on a long hike?
Replace a conditioning day.
Mountain biking?
Replace a conditioning day.
Traveling?
Use one of the equipment-free workouts.
This cycle is built to work with your life, not compete with it.
What To Expect
This is an 8-week maintenance cycle.
You'll maintain strength.
You'll maintain conditioning.
You'll maintain muscle.
Most importantly, you'll stay consistent while making room for the things that make summer great.
No guilt.
No falling off track.
No feeling like fitness has to come before life.
♦️ Flexible summer scheduling
♦️ Equipment-free training options
♦️ Outdoor recreation friendly
♦️ 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 47, Matt has spent 39 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 17 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.
•
Smart Training: Benefit from a variety of functional movement exercises that eliminate high-risk, low-reward movements and include targeted accessory work.
•
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.
•
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.
•
Exercise Video Guidance: Access videos for every movement we program. Check out our YouTube channel with over 2K videos for detailed guidance.
•
Committed Teammates: Designed for the everyday hero aiming to stay healthy, get stronger, fitter, and faster!
Follow our journey.
Contact us.
