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©2023 Free Weights and Freedom

THE PROGRAM

Every First Responder deserves the opportunity to be physically and mentally prepared for the task at hand.
Our program does this by providing the tools necessary to WIN in your Fitness, Nutrition and in Life so that you can WIN on Duty.

We believe that there our 4 pillars to do just that:

PILLAR I: RESILIENCE

This pillar is about you creating the winning mindset and it all starts with your focus. What you desire is what you focus on and what you focus on is what you get. It’s about you discovering “WHAT” you desire and knowing your “WHY”. It’s about being compliant and doing what you say your going to do.
Just like you train your body you can train your mind and this pillar is to help you create mental wins. To become a MENTAL CHAMPION. It’s about getting focused on the right things and staying focused on the right things. It’s about creating faith back in your life…it’s about hope and believing that the results you desire are possible once again. To WIN as a First Responder and in life it takes focus.

This pillar is about you creating the winning mindset and it all starts with your focus. What you desire is what you focus on and what you focus on is what you get. It’s about you discovering “WHAT” you desire and knowing your “WHY”. It’s about being compliant and doing what you say your going to do.
Just like you train your body you can train your mind and this pillar is to help you create mental wins. To become a MENTAL CHAMPION. It’s about getting focused on the right things and staying focused on the right things. It’s about creating faith back in your life…it’s about hope and believing that the results you desire are possible once again. To WIN as a First Responder and in life it takes focus.

PILLAR II: FITNESS

This pillar is about you winning in your physical body. Your health is your most valuable asset. It’s about you being healthy and fit in your body so that you can be a STRONG CONFIDENT First Responder and a strong confidence you. It’s about how your body looks and about your performance. It’s about strength, endurance, flexibility, mobility, increasing lean muscle, decreasing body fat, sleep, recovery, and much more. It’s about creating ultimate health and fitness in your body so that your quality of life is optimal and you live a life of safety and longevity. It’s about building the strongest you, you can be! To WIN as a First Responder and in life it takes a fit strong person.

PILLAR III: Nutrition

This pillar is all about you winning in your nutrition. Your nutrition and the food you choose to eat is a large part of you getting the results you deserve and living life to the fullest. It’s about following the First Responder Nutrition 101 and making The 10 Habits a lifestyle. It’s about awareness, it’s about education, and it’s about choices. It’s about using food for it’s main purpose and that is to provide life to your body. To WIN as a First Responder and in life it takes being committed to your food choices.

PILLAR IV: FAMILY

This pillar is all about you winning in relationships. Studies have shown that you will become like the 5 people you hang around the most. As a First Responder we believe that Iron Sharpens Iron. It’s about building the right friendships and welcoming the accountability in your life. It’s about working together to WIN. We are better together. It’s about team and teamwork. It’s about winning together so that we can then help others win. To WIN as a First Responder and in life it takes the right friends, family and the right environment.

FREE WEIGHTS & FREEDOM

PROGRAM OVERVIEW

I. STRENGTH AND CONDITIONING

It all starts with Performance Evaluators/Job Specific Performance Testing and a program built around Multi-Joint Movements.

– Warm Up/Movement Prep

– Agility / COD

– Speed

– Power /Explosive Training

– Acceleration / Deceleration

– Conditioning (Endurance, work capacity training)

– Regeneration (Recovery, Flexibility, SMR )

II. MENTAL CONDITIONING

Just like you train your body you can train your mind. At FWF our Mental Conditioning program  goes hand in hand with our physical conditioning program.

Every action originates with a thought and once you control your thinking you control your life.

In our Mental Conditioning Program you will learn how to create more WINS in your life through the right focus, attitude, decision making, and daily rituals.

III. NUTRITION

In the FWF Nutrition Eating Plan you will learn how to eat the right foods and the right times so that you can decrease body fat and build muscle while enhancing recovery.  You will adapt our 10 Habits as a lifestyle and become aware of the food choices you make and how they effect you in reaching your goals.

It’s about using food for it’s main purpose and that is to provide life to your body. As a FIT First Responder and in life it takes being committed to your food choices.