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“I was able to run to the house, move in hose to the second floor, perform a search and then conduct overhaul before I really started to feel gassed.”
Elite Bundle review
1,300+ firefighters have trained with Keep the Promise.
Train 4 hours a week. Most people feel stronger by week 4.
Fit For Service is an 8-week training plan for firefighters. It's built around your shift schedule. You train 4 hours a week.
Only $69. The plan is yours to keep for life.
Built by a firefighter with 19 years on the job.
Download your plan the minute you buy.
Every program has a 4-week money-back guarantee.
Every plan fits your shift schedule.
Answer 2 quick questions. We'll show you the one product that fits.
You're getting back into training. This 8-week plan starts with a test and builds you up 4 days a week.
$69
See Fit For Service
You already train, and calls still leave you gassed. This 12-week plan trains strength and cardio in the same workout.
$69
See Performance Protocol
You have a base and want more strength. This 12-week plan has you lift heavy and carry weight every week.
$69
See Fireground Strength
Your station doesn't have a gym. This 8-week plan needs no weights and no gym.
$39
See Bodyweight Blueprint
Bad sleep makes everything harder. This guide gives you a sleep routine built for shift work.
$29
See Rest Better
You want the full plan. You get 4 training plans and 3 guides, and you start with Fit For Service.
Sale price $199
Regular price $333
You get 3 heavy-duty vinyl stickers for your helmet, your locker and a fellow firefighter.
$18
See StickersYou take an initial assessment. Those numbers show you where you start, so you never have to guess if the plan worked.
We get your body used to the training volume first, so you can keep training. Most people feel stronger by week 4.
The work goes up and the rest time drops. You learn to recover faster, so you're ready when the call comes. At week 8, your numbers show you how far you came.
You get 4 workouts a week. Each workout takes 1 hour. You train strength and cardio together.
It's built for the work you do on calls. That means stairs in turnouts, carrying tools and dragging hose.
“I felt a difference in my overall work load recently on a residential fire where I was able to run to the house, move in hose to the second floor, perform a search and then conduct over haul before I really started to feel gassed.”
Travis
You get every Keep the Promise program. You also get the guides for food, sleep and staying on track. Bought one by one, they cost $333.
What's inside: Fit For Service, Performance Protocol, Fireground Strength, Bodyweight Blueprint, Rest Better, Nutrition Blueprint and Resilience Tracker.
“Great plans laid out with an easy to follow schedule. Printable so I can stick it up in my home gym or digital for days at the station.”
OppermanC
“I was surprised how helpful the resiliency tracker has been in staying focused on my goals… 3 weeks in and I've already seen a noticeable difference in my physique and endurance.”
Chris S.
“Just finished the Fit for Service 8 week program and starting my the Performance Protocol and Fireground Strength programs. It has kept me sweating and getting stronger all summer.”
Brian
I spent 19 years in the fire service. I worked 24-hour shifts on 3 hours of sleep. I ran calls all night. I watched my own fitness slip away.
So I built Keep the Promise. It gives firefighters a plan that fits the job. More than 1,300 firefighters have used it. I use every product I sell.
TJ, founder of Keep the Promise
Get pre-workout, creatine and protein. Every supplement has a 60-day money-back guarantee.
Put a reminder of why you took the job on your helmet or locker.
Each workout takes 1 hour. You train 4 days a week. That adds up to 4 hours.
You need a regular gym. That means a barbell, dumbbells and a cable machine. Every workout has swaps if your station is missing something. If you don't have a gym, start with Bodyweight Blueprint.
Make up the workout on your next free day. Then keep going.
You get an email with your download link right after you buy. The PDF is yours to keep. Print it or use it on your phone.
Do at least 3 workouts each week for 4 weeks. Track them in the log. If you don't feel a difference, email your log to info@keepthepromisefire.com. We'll refund you.
Start with Fit For Service. Then run Performance Protocol. Then run Fireground Strength. Use Bodyweight Blueprint when your station doesn't have a gym.
Yes. The programs work for career and volunteer firefighters.
Most people feel stronger by week 4. If you don't, email me your log. I'll refund you.
