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1,300+ Firefighters Trained
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Instant Digital Access
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8 Weeks To Fireground Ready
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30-Day Money-Back Guarantee
🎙️ AS SEEN ON THE KEEP THE PROMISE PODCAST
🇺🇸 PROVEN ON THE FIREGROUND
👨🏻🚒 TRUSTED BY 1,300+ FIREFIGHTERS
🛡️ 14-DAY MONEY-BACK GUARANTEE
IS THIS FOR YOU?
Built For a Specific Kind of Firefighter
This Is For You If…
You've been on the job 3+ years and know the version of yourself that used to have the edge
Shift work has wrecked your sleep, your eating, or your consistency
You've started programs before and quit them by week two or three
You want a plan built around a shift work schedule
You're ready to put in the work
This Is Not For You If…
You want a done-for-you coach checking in on you daily (see the Coaching option below)
You're not willing to train four days a week for eight weeks
You're looking for a quick fix, not a system
HOW IT WORKS
Three Steps. That's It.
Build the Base
Weeks 1 to 3. Movement quality, work capacity, and learning the system.
Load and Adapt
Weeks 4 to 6. Intensity goes up. Strength and conditioning build together.
Perform
Weeks 7 to 8. Full output. Fireground-ready conditioning, not gym-ready conditioning.
THE OUTCOME
Finish Your Shifts Feeling Like You Did Something
Eight weeks from now, stairs feel easier. Gear feels lighter. Your crew notices before you say a word about it.
This isn't about looking different. It's about having gas left in the tank at hour eighteen instead of running on fumes and pre-workout.
Most people notice a real difference in energy and strength within the first 3 to 4 weeks.
WHY THIS EXISTS
It Was Never a Willpower Problem
You've tried CrossFit, a bodybuilding split, a YouTube program, an app. You quit them, but not because you're lazy. You quit because none of them were built around a rotating shift, fragmented sleep, and a body that's already taking a beating on the job.
Taking care of yourself is part of the job. You can't pour from an empty cup, and nobody hands you a program that treats your schedule as the starting point instead of an inconvenience.
Fit For Service was built around firefighters' schedules, not an office worker's 9-to-5.
THE METHOD
Simple Progression, Not Complicated Tracking
Four days a week. Sixty minutes or less. Strength and conditioning trained together, because the job never asks you to choose between the two.
No perfect gym required. Substitutions built in for whatever equipment you actually have.
WHAT'S INSIDE
Everything You Need. Nothing You Don't.
8 Weeks of Programming
Add one or two scoops to 12-20oz of water. Takes 10 seconds.
Shift-Ready Structure
Designed around a 24/48 or rotating schedule, not squeezed into one.
Video Demonstrations
Every movement shown so there's no guessing on form.
Instant Access
Download the moment you purchase. No waiting for a coaching call.
Print-Ready PDF
Bring it to the gym or the firehouse. No app required.
Built By a Firefighter
Programmed by someone who's run the same calls you run, and had the same weird schedule as you.
WHAT THEY'RE SAYING
Real People, Real Results
Why Firefighters Choose
Fit For Service
Fit For Service
Workout Apps
IG Workouts
Hardcore Programs
Built around a firefighter's schedule
Strength & Conditioning
Carries over to the Fireground
Simple Progressions
Printable/
Offline
Substitution
(no perfect gym)
Built by a Firefighter
Money-back Guarantee
WE HAVE ANSWERS
Frequently Asked Questions
WHY I BUILT THIS
From the Firehouse to You
I’ve been in the fire service for close to two decades. I’ve forced doors, humped hose up stairwells, and worked 24-hour shifts on 3 hours of sleep more times than I can count.
I built Keep the Promise because I watched too many good firefighters fall apart because the right systems didn’t exist. I started with training programs. Then I built the supplements I wish existed when I started.
Every product in this line is something I personally use. If I wouldn’t put it in my own body, I won’t put my name on it. That’s the promise.
— TJ, Founder of Keep the Promise
NO RISK
Performance Guarantee (or Your Money Back)
Here's the deal: complete at least 3 of the 4 weekly sessions for the first 4 weeks, and track your work in the included log.
If you do that and don't feel noticeably better on stairs, better breathing, more energy, email your log and I'll refund you.
I can't do the reps for you. But I can remove the risk of following the wrong plan.
That's the promise. It's in the name.
Firefighting will always be a tough job. Your fitness needs to keep up.
GET THE FULL STACK
The Shift-Ready System
