URBAN FIREFIGHTER PHYSICAL PREP & MAINTENANCE PROGRAM
STRENGTH & POWER
Relative strength and power are two of the most important physical traits every urban firefighter must possess. We focus on developing strength that can be used in real-world scenarios - sprinting in full kit, carrying people or other heavy objects, rotational power, the upper body strength to move objects out of the way, break through barriers, etc.
MOVEMENT & ATHLETICISM
To perform at their best, firefighters must be able to sprint, change directions quickly, jump and climb over obstacles, and perform many other athletic maneuvers in the field. Moving well under load and tolerating hours in your kit are also essential to reducing injury risk and having a long and successful career.
CONDITIONING
Sprinting or working hard for short bouts and recovering rapidly is essential for high operational efficiency. Being aerobically fit reduces your oxygen burn rate, allowing you to work longer before needing a new bottle. We develop this capacity through targeted conditioning work to keep you fit and able to perform at your best in the field.
PROGRAM DURATION
Preparing for a career as an urban firefighter is challenging. Most departments seek those who excel, not just meet minimum standards. With an intelligent preparation process, it can be a manageable challenge that sets you up for a rewarding career.
Our program has no set length because it's highly adaptable and specific to the individual. Whatever your timeline for training/academy, we can accommodate it, but we suggest dedicating at least 6 months. Depending on your current fitness baseline, you may need more or less time.
If you're already working as a firefighter, we offer flexible programming to keep you fit and healthy throughout your career. We can customize days per week, training emphasis, and mix of workout types (strength vs. conditioning). This includes the ability to chase secondary goals such as gaining strength, improving athleticism, putting on some muscle, or improving conditioning, all while staying well-rounded and healthy.
THE PILLARS OF TRAINING
Training includes conditioning, strength work, calisthenics, athletic development, and everything else you'll need to be physically prepared to pass your mandatory PT tests and excel in the field. These aren't one-size-fits-all programs. Each program is based on your fitness, specific limiting factors, and timeline. PR tracking, suggested weights, running and rucking speeds, and heart rate zones based on your specific capabilities help you get the most out of every training session.
We deliver daily mental skill lessons to ensure you have the mental skills to navigate the physical, emotional, and cognitive challenges, as well as the social aspects, of a firefighting career. Every training session includes a specific mental skill focus. Daily lessons help you build mental skills to become more resilient and capable week after week, month after month.
OUR URBAN FIREFIGHTER PREP / MAINTENANCE PROGRAMS ARE DELIVERED THROUGH THE:
TRAINING ALSO INCLUDES
Tired of getting hurt running? How you run is as important as a good training program. We'll teach you how to dial in your technique to shut down injuries.
Want to get faster? Technique and efficiency can make up to a 25% difference in your running speed. That means your 8:00 min/mile pace can drop to a 6:00 min/mile pace with changes to your technique. Our running skills course is baked into every training program, guaranteeing you'll not only become fitter but get more out of the fitness you already have
Stay healthy: Our proprietary movement screen app provides individualized movement drills to target your specific movement limitations so you feel better, stay healthy, and continue to get fitter month after month.
Bulletproof joints: We also have joint-specific assessments and movement interventions to help you bulletproof your joints and target any local issues or restrictions.
Access to all our tools & resources: Get instant access to everything you need to know about nutrition, heat acclimation, memory & cognition exercises, leadership & communication skills, hydration/electrolyte management, and snacking/nutrition considerations. Use these along with access to our extremely skilled and experienced coaching staff to answer all your questions.
FAQ
BTE Training Options
BTE Training App
- Goal-specific training programs based on your strengths, weaknesses, and desired training frequency.
- Daily mental skill lessons to help build your mind as well as your body.
- Access to BTE Coaches through messaging to get your questions answered (average response time is less than 8 hours).
- On demand workouts - finishers, movement circuits, bodyweight workouts, and add-ons are always available.
- Every training block & session includes an in-depth overview, so you know exactly why and how to get the most out of each training session.
- PR tracking, suggested weights, running and rucking speeds, and heart rate zones based on your specific capabilities help you get the most out of every training session.
- Access to BTE courses - Dialing in Sleep, Nutrition Fundamentals, Advanced Nutrition, Time Management, Cooking & Food Prep, Advanced SOF Prep Resources & Considerations
BTE Training App with Coaching Calls
- Everything included in the Basic Training App package
- Introductory 20-minute coaching call with Coach Miguel Zeran, aka "Z" to dial in your training program, set goals, and create a plan for accomplishing your goals.
- Monthly 20-minute coaching calls with Coach Z to continue refining your long-term plan in all facets of performance: training, nutrition, mental skills, sleep, & stress management.
- Bi-weekly in-depth check-ins with video feedback from Coach Z on all facets of your performance plan.
- This package is ideal for anyone who wants additional accountability and guidance without paying for the full 1v1 coaching experience
1-on-1 Coaching
- Individualized movement work to reduce injury risk and improve efficiency
- Fully-customized strength training to fit your needs, equipment, and schedule and keep you structurally balanced and resilient
- Work capacity training based on the demands of your job, selection, or event that you're training for
- Comprehensive energy systems development, including water comp training (when applicable) and individualized pacing and technique feedback
- Nutrition and supplementation guidance to optimize recovery, body-comp, and performance
- Individualized feedback with an ongoing dialogue with your coach to dial in your mental performance over time.
- Weekly check-ins with feedback on your performance, progress, and questions and unlimited email access to us throughout the process
Reviews
Evidence based training based on the individual
I’m a firefighter and law enforcement officer with just over two years with BTE and I cannot say enough about their programing, attention to detail, and support. One of the things that sets BTE apart is that their programing isn’t generic. They use periodic testing to identify individual weaknesses and to make informed decisions about what needs to change in order to drive positive change. In addition, BTE doesn’t ignore the mental aspects of doing hard things, sending daily correspondences to help learn how to think when things get difficult. One last thing that sets BTE apart is how supportive they are. Going on a beach vacation and need a program with limited equipment? They’ve got you. Has life become stressful and your recovery is impacted? They’ve got you. As long as you communicate what your needs are, or struggles you may be facing, they adjust to meet your current situation. It truly feels like a personal trainer in your pocket.
Best training system I have found
I have been using BTE on and off since 2022 after years of searching for a program that values real world applications of fitness instead of just fitness for the sake of fitness. It’s by far the best program I have found and I have gotten stronger, faster, and more resilient by following the process. Worth every penny.
Best selection training curriculum I’ve used
Overall, the most complete selection training curriculum I’ve personally used. The coaches are very knowledgeable and communicate in a timely manner. The curriculum is an all encompassing In that it prepares you for all facets of selection so long as you bring the right mindset.
BTE will make you faster, stronger, and an all around better human
Since I started BTE, I’ve cut significant time off my runs, gotten stronger, but most importantly, have become much mentally sharper. Trainers are responsive, the workouts will get you fitter, and if you apply the mental skills they teach you will learn to navigate the hardships of both training and life. You get out what you put in. BTE is a great system and framework, and if you put the work in you’ll see results.
Not for the weak or faint of heart
You will not be entertained, but you will be prepared for Selection or whatever else life throws at you. The team at Building the Elite are far and away the most professional and meticulous that I have found whose business is training future operators. If you’re serious about putting in the work to not just meet but to exceed the standard, this is the place to be.
Top app/program for LEO
I’ve been using the Building the Elite program to prepare for ERT selection, and overall the app has been a solid tool for structuring my training. The strength of the program is its balance between conditioning and strength, which has helped me stay consistent while building the specific qualities needed for police tactical selection.
The app lays out the sessions clearly and gives me a good mix of threshold work, fartlek runs, assault bike conditioning, and strength training. As someone who already trains hard and balances shift work, I appreciate that it keeps things organized so I don’t have to think about programming — I can just show up and do the work.
A few areas could be improved. The app can feel a bit rigid at times when life, fatigue, or overtime shifts get in the way, and occasionally it’s tough to quickly swap or adjust sessions for what I realistically have time or energy for. But overall, the guidance is solid, the structure is helpful, and it’s kept me progressing toward my goals.
So far, the program has helped me improve my cardio capacity, maintain strength, and feel more prepared for the demands of selection.
Quality and logic behind the training
I’ve been using BTE for nearly 2 months now, and the structure behind the training and the in depth explanations behind why you are doing a particular movement makes it so much easier to get stuck into your training on a daily basis that paired with mental training and daily self reflection prompts just makes it all round the best training app to use. On top of that the app is very professional and easy to navigate which just makes life simple when doing a workout. Would recommend 10/10
Excellent app and brilliant instructors
BTE has developed an app that is exceptional for anyone doing tactical fitness training. The programs are easy to personalise for your strengths and weaknesses.
The instructors are excellent and are always able to answer my questions and assist in my training. The videos of each activity are very helpful to focus on technique.
I recommend it to everyone.
Trust the Process
BTE have been outstanding. Over the last 8 months from a physical performance standard to the metal aspect I’ve improved significantly using this programming. Nothing is neglected and left to chance.
The BTE team are always reachable and invested. If you have questions, need changes they always help and give insight into what is going on. I cannot recommend this any higher. Best decision I’ve made.
Deliberate, focused, awesome.
I’d heard nothing but good things about BTE, all of which were confirmed when I jumped onto the programming. The training programs are focused and deliberate, and the app is super user friendly. The mental skills pieces seem to come right as you need them, and in my case, applying them in daily training shows me the benefit of this holistic approach to preparing for SF selection. Can’t recommend highly enough.
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Become more resilient and capable every month
If you do 90% of your workouts in the first 90 days, we guarantee you’ll improve all areas of your fitness or you will get all your money back. We know our program works & stand behind it.