Built for those who serve · Military · LE & SWAT · Fire & EMS
Personalized online strength and conditioning for military and first responders, built around your shifts, equipment, and goals. Improve your PT scores, prepare for selection, and build strength for duty.
Example weeks: built around your job and your schedule
The day after a 24 is for recovery. Strength lands on the second day off, when you’re actually rested.
Forty-eight hours on means day one off is for sleep. The big sessions fit into the three days that follow.
Three days off per rotation gives you room for real strength and conditioning work, without training tired.
Three days off in a row carry the big sessions. Work days get short sessions you can finish before shift.
On the three-day stretch, sessions shrink to 15–20 minutes. Your two days off carry the strength and engine work.
Sessions happen after you wake up, never right after a night shift, so sleep always comes first.
Your plan works around unit PT, not on top of it, so you’re not stacking hard runs on hard runs.
Minimal gear, short sessions, and plenty of recovery. The goal in the field is to hold your progress, not chase numbers.
Built around the gear you actually have, whether that’s a full gym or a few dumbbells, and the time your schedule allows.
Strength, running, and rucking build together, with the long efforts on the weekend and a recovery day midweek.
A steady schedule gets a steady build, with test prep on the weekend. Good for academy candidates and admin roles too.
When the schedule blows up, the plan shrinks instead of stopping. You keep your progress.
Illustration only. Your plan is built from your quiz and onboarding answers.
Built for those who serve
Start with your role and goal. Your plan is built around the demands you need to meet.
Military
Improve your branch’s PT test scores and build the fitness you need for a selection or school date.
Focus Strength · Running · Rucking · Endurance
Law enforcement
Prepare for your department’s fitness assessment, academy, SWAT selection, or the physical demands of your shift.
Focus Strength · Agility · Repeat efforts
Fire & EMS
Build strength and conditioning around your department’s physical requirements and the demands of your role.
Focus Strength · Carries · Work capacity
Have a specific test, school, or selection date? Take the quiz and choose a Custom Program or Coaching. You’ll share the requirements and your target date during onboarding, and your plan is built around them.
Take the 90-second quizThe problem
Most plans assume a 9-to-5, a full gym, and eight hours of sleep. Your job doesn’t work that way.
Bodybuilding splits and app templates don’t account for duty-critical movements, your gear, or what a 24-hour shift takes out of you.
Poor sleep and recovery make every shift a slog and every workout a chore.
One double shift or a week of family obligations, and the progress is gone. Then the cycle restarts.
You don’t need more motivation. You need a plan that survives your schedule.
The system
Back Forty’s coaching is built on three pillars. Each plan covers them at a different depth. See exactly what’s included in each one below.
Pillar 1
Pillar 2
Pillar 3
Plans
Four ways to train with Back Forty: a ready-to-use PDF plan, or custom programs and coaching delivered in TrainHeroic. Take the 90-second quiz to get your recommended plan and unlock pricing for custom programs and coaching.
Launch week: On Your Own is available online now. For Custom Program and Coaching, DM me on Instagram and I’ll send your agreement and secure payment link the same day.
Tier 1
Self-guided training plan (PDF)
$15/week
6-Week Training Plan
$90 total · one-time payment
A ready-made Strength + Engine program from a tactical coach, delivered as a ready-to-use PDF.
“I want a ready-made plan I can follow at my own pace.”
Instant download right after purchase. Your PDF link appears on the confirmation page.
DIY plan. On Your Own does not include TrainHeroic app access, personalization, individual adjustments, or coaching check-ins. Want a plan built for you and delivered in TrainHeroic? See Custom Program.
Tier 2
8 weeks
$100/week
8-Week Custom Program
$800 total investment
Pay in full or over time
A personalized 8-week plan built around your goals, your schedule, and the equipment you actually have, with a check-in every two weeks.
“I want a plan built for me that I can follow independently.”
Independent training with a check-in every two weeks. Weekly check-ins and ongoing program adjustments are part of Complete Coaching.
Tier 3
90 days
$124/week (rounded)
90 Days of Coaching
$1,600 total investment
Pay in full or over time
Personalized training and a coach guiding you for 90 days, with weekly check-ins and adjustments as your life changes.
“I want a coach to guide my training and keep me accountable.”
Complete coaching support. Guidance and adjustments throughout your 90 days.
Tier 4
120 days
$117/week (rounded)
120 Days of Coaching
$2,000 total investment
+$400 vs. 90 days, for 30 more days of coaching.
Pay in full or over time
The same complete coaching, with 30 more days to build, adjust, and progress.
“I want more time with my coach to build, adjust, and progress.”
Complete coaching support. The same support, continued for an additional 30 days.
Want to talk through your options? Book a Free 15-Minute Call
About the weekly price. The “$X/week” figure is the total program investment divided by the program length, rounded to the nearest dollar. It’s there only to help you compare plans. It is not the amount you’ll be charged and not how often you’ll be billed. If you choose Affirm or Klarna at checkout, they set your actual payment amounts, schedule, and any interest, and show them to you before you confirm. Approval isn’t guaranteed.
Custom Program & Coaching: delivered to your TrainHeroic profile Often sooner · 48 hrs max
Most programs may be delivered sooner. Customized programming will be uploaded to your TrainHeroic profile no later than 48 hours after purchase and receiving the necessary client information.
On Your Own is a PDF you can download right after purchase.
The workouts challenge me, get my body moving before shift, and still leave enough in the tank to perform when it matters.
Not sure which plan fits? Take the 90-second quiz
What you’re training for
The goal isn’t a better-looking workout log. It’s showing up ready for the job and still having something left for home.
Train for the demands of the job, so you can handle whatever the shift throws at you.
Programming aimed at the events on your department or branch fitness test.
A plan that fits around shifts, so you still have something left for family when you’re off the clock.
Strength and resilience that hold up for the long haul, not just the next eight weeks.
How it works
No calls to schedule. Everything happens online, on your schedule.
Seven questions about your role, shift schedule, goal, and how much support you want.
See your results and the plan that fits you best. Every plan stays open if you’d rather choose differently.
Accept the terms, confirm you’re cleared to train, and pay securely. Pay-later options available.
Custom Program and Coaching: e-sign your agreement first.
A short form on your ability, training history, schedule, equipment, and training days sets your priorities. Your plan is built from your answers.
On Your Own skips this step.
Your sessions show up in the TrainHeroic app. Log your work, share feedback, and your plan adjusts along the way.
Testimonials
Having someone actually coaching you instead of just handing you a program is a whole different thing.
I was actually training with Coach G before Back Forty was even a real thing yet. Before that I was just kind of bouncing around 188 to 190, going to the gym but not really training, no real direction.
G didn’t hand me some cookie cutter [program] either, it felt like he actually cared where I was at. He held me accountable even through all the life events I was dealing with. There were days I wanted to back off or make excuses and honestly, G called me out on my BS instead of letting me slide.
90 days at first felt like something I couldn’t accomplish, but 90 days later I’m stronger, more disciplined, and I look different! Having someone actually coaching you instead of just handing you a program is a whole different thing, and I appreciate G for getting me in shape!
Individual results vary. Photos shared with permission; face blurred for privacy.
Army veteran · Strength coach
Giuseppi “G” Zapataoliva · Army veteran · Strength coach
I’m Giuseppi “G” Zapataoliva, a husband, father of three, and Army veteran born and raised in Kailua-Kona, Hawaiʻi. I’m an NSCA-certified strength coach with experience coaching Division I football and tactical athletes.
Family and service shape how I coach. I help military members and first responders prepare for demanding goals with training that fits around work, family, and life.
United States Army Veteran
NSCA-certified
Certified Strength and Conditioning Specialist (CSCS)
Division I and tactical coaching
Experience coaching Division I football and tactical athletes
Education
B.S. Exercise Science · M.A. Education
The name behind the work
When I was in the Army, we called our training area the “back forty.” The training out there was tough, rugged, and demanding. It challenged us physically and mentally, taught us to work together, and got us ready to do our jobs when it counted.
That experience stayed with me. To me, the Back Forty represents putting in the work, being someone your team can depend on, and building confidence through preparation. I carry that same purpose into Back Forty Strength & Conditioning: helping you build the strength, endurance, and confidence to handle the demands of your job and show up for the people who count on you.
[G] always was a go-getter and a hard worker. When things got difficult for the guys, [he]’d be the one to lift spirits, get everyone’s mind back on track, and keep our motivation high.
Strength for duty. Fitness for life.
Start here
90 seconds. Get your Readiness Profile and a plan built for your job, not a generic template.
Built for military, law enforcement, and fire/EMS. No sales calls, ever.
FAQ
No. The quiz recommends a plan. Send me a message when you’re ready and I’ll send your agreement and a secure payment link. No call needed.
On Your Own: $90, one-time payment by card. Custom Program and Complete Coaching: pay in full by card with no surcharges, or buy now, pay later with Affirm or Klarna at checkout (subject to eligibility and checkout terms). Upgrade credit applies no matter how you paid.
Buy now, pay later is available on Custom Program and Complete Coaching. You don’t have to pay the full program cost upfront. Choose Affirm or Klarna at checkout and check your eligibility in a few quick steps. If you’re approved, you can split your total into smaller payments, and you’ll see the exact schedule and terms before you confirm. Your program is delivered the same way as a pay-in-full order. Affirm or Klarna sets the approval, payment schedule, and any interest, not Back Forty.
No. The “$X/week” figure is the total program investment divided by the program length, rounded to the nearest dollar. It’s there only to help you compare plans. It is not the amount you’ll be charged and not how often you’ll be billed. If you choose Affirm or Klarna at checkout, they set your actual payment amounts, schedule, and any interest, and show them to you before you confirm. Approval isn’t guaranteed.
No. On Your Own is a DIY PDF program you follow on your own. Custom Program and Complete Coaching are delivered in TrainHeroic.
No. On Your Own is a $90 one-time card payment. Buy now, pay later is available on Custom Program and Complete Coaching.
Yes. Email me or send “READY” by DM on Instagram, or book a free 15-minute call using the link below this FAQ. No pressure, and no sales pitch.
Yes. Every plan is built with shift work in mind. Custom Program includes biweekly check-ins and one round of adjustments in the first 14 days. Complete Coaching adjusts your plan based on your weekly check-ins. If your rotation changes, send your updated schedule.
Custom Program and Coaching: 3, 4, 5, or 6 days a week, built around your availability, equipment, and goals. On Your Own: 3 training sessions per week for 6 weeks.
Custom Program and Coaching are built around what you have access to, at home, at work, or in a gym. You’ll list it during onboarding, and I’ll flag anything you may need before you start. On Your Own lists equipment substitutions, so you can adapt exercises to what you have.
No. You don’t need to hit a particular PT score to start. Custom Program and Coaching begin from your current ability and training experience.
Take the quiz, then share your date, current scores, and the assessment requirements during onboarding. Your plan is built around the time available. No program is a promise that you’ll be ready for every course or selection.
Custom Program and Coaching sessions live in the TrainHeroic app: exercises, sets, reps, effort targets, and conditioning, organized around the days you can train. You log your work there. Custom Program adds a program walkthrough and a check-in every two weeks. Complete Coaching adds weekly check-ins, ongoing adjustments, technique feedback, and coach communication in TrainHeroic.
Move up a tier during your program or within 14 days after it ends, and everything you paid counts toward the higher tier, so you only pay the difference. Moving from Custom Program to Complete Coaching turns your custom plan into your first coaching block, and 90-day coaching can be extended to 120 days. After the 14-day window, full price applies. Credit is upgrade-only, one per client, non-transferable, and not redeemable for cash. It applies in full even if you paid with Affirm, Klarna, or installments.
Clients who want to keep going can continue coaching month to month. Let me know before your program ends and we’ll plan your next block.
On Your Own is a PDF you can download right after purchase. If anything goes wrong, email me and I’ll send it the same day. Custom Program and Complete Coaching: Your program will be delivered directly to your TrainHeroic profile. Depending on the amount of customization needed for your schedule, training experience, goals, and program requirements, please allow up to 48 hours for your program to be uploaded. Most programs may be delivered sooner: 48 hours is the maximum, not the standard wait. They and Coaching start with a short onboarding form (schedule, gear, training days), and the clock starts once I have your answers. Your plan is adjusted for your work schedule, training availability, training experience, current fitness level, job demands, equipment availability, goals, and program selection.
No. Programs and coaching are fitness education, not medical advice. Talk to your doctor before starting, especially if you have an injury or health condition. Stop training and get medical care if something feels wrong. At checkout you’ll confirm you’re cleared to train.
Prefer to talk first? It’s optional. Book a Free 15-Minute Call
Take the first step
Take the 90-second quiz, see your recommended plan, and start training with a plan built for your job.
Have a question first? Email giuseppiz@backfortystrengthandconditioning.com or send “READY” by DM to @giuseppi.zap on Instagram.
Buy Now, Pay Later Available
Eligible clients can split the total program investment into smaller payments instead of paying it all upfront.
Your program is delivered the same way as a pay-in-full order.
Approval, payment schedule, and any interest are set by Affirm or Klarna, not Back Forty. Not everyone qualifies, and options may vary. Available on Custom Program and Complete Coaching. On Your Own is a one-time card payment.
The “$X/week” figure is the total program investment divided by the program length, rounded to the nearest dollar. It’s there only to help you compare plans. It is not the amount you’ll be charged and not how often you’ll be billed. If you choose Affirm or Klarna at checkout, they set your actual payment amounts, schedule, and any interest, and show them to you before you confirm. Approval isn’t guaranteed.