# The Barracks Gym

> Online fitness coaching for Australian Defence Force (ADF), Police (QPS, VICPOL, AFP) and Firefighter (QFES) applicants preparing for entry fitness tests including the beep test, PFA and OFAT.

The Barracks Gym is a specialised online coaching service run by Michael and Carly. Programs cover strength, conditioning, running, nutrition and mindset preparation for candidates working towards ADF, Police and Firefighter selection.

## Pages

- [Home](/): Fitness coaching overview for ADF, Police and Firefighter applicants.
- [About](/about-tbg.html): The team, coaching philosophy, and client success stories.
- [Contact](/contact.html): Book an intake call or ask about programs.
- [Programs](/defenders-and-responders-programs.html): The flagship 12-week ADF and Police preparation protocol.
- [Nutrition Bundle](/tbg-nutrition-package1.html): Macros, meal plans and recovery for tactical athletes.
- [Beep Test Guide](/beep-test-guide-download.html): Free downloadable guide to smashing the MSFT beep test.
- [Rookies Plan](/rookies-plan-download.html): Foundation program for beginners.
- [Couch to 2.4km](/couch-to-24km.html): Progressive running plan to hit PFA run times.
- [Mindset Members](/mindset-members.html): Mental resilience training for selection.
- [Online Coaching](/online-coaching.html): One-on-one coaching for committed applicants.
- [Blog](/blog.html): Articles on ADF fitness, beep test tactics, nutrition and recruit preparation.

## Optional

- [Assessment Day Question Guide](/assessment-day-question-guide.html): Preparing for ADF assessment day.
- [At-home Running Sessions](/at-home-running-sessions-download.html): Downloadable running workouts.
- [3-Week 2.4km Run Plan](/3week24run.html): Short-form run preparation plan.
- [6-Week Beep Test Plan](/6weekbeeptest.html): Six-week focused beep test preparation.