Courses

SHIFT: The Complete Resilience & Performance System

  • SHIFT is a 13-week resilience, leadership, and performance program built by first responders, for first responders.

  • It combines short, practical lessons, expert-led coaching, a comprehensive fitness plan developed by Matt Chan, and a private community to help you manage stress, build mental and physical resilience, and show up stronger—at work and at home.

  • SHIFT isn’t just information. It’s a structured system with accountability, coaching, and real-world tools designed to fit unpredictable schedules and high-stress careers.

Individual Courses

(Also available in the Full SHIFT Program)

Fitness Programs

(All programs here are offered through the Train Heroic Portal)

Use code: MINDSETREPS25 for 25% off!

  • Designed by Matt Chan Specifically for the Mindset Reps SHIFT Program

  • A structured 12-week plan built for first responders to train with consistency and purpose. Length: 12 weeks Frequency: 4 days per week (any 4 days; include at least one rest day between sessions) Session time: 30–60 minutes

  • Focus: Consistency and base building

  • Weekly structure: Day 1 – Lower body strength + accessory work Day 2 – High-intensity conditioning + accessory work Day 3 – Upper body strength + accessory work Day 4 – Aerobic conditioning + accessory work

  • Each session combines primary training with complementary accessory work to improve durability, strength balance, and overall performance. Workouts are efficient, effective, and require only standard gym equipment

  • This is a year round strength and conditioning subscription with daily programming, progressions, and accessory work. It’s built to support long term fitness, balanced training, and staying consistent. Delivered through TrainHeroic.

  • TrainFTW offers a First Responder Discount of 25% $22.50/month or $225/year with CODE: FR2025

  • FGR is an 8 week program built specifically for firefighters, with movements and conditioning that match the demands of the job. It includes gear work, crew options, and a schedule that fits rotating shifts. 

  • Cost is a one time fee of $50, this if offered in either the TrainHeroic app or a PDF.

  • We offer a discount for those having done SHIFT at 10%.