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
There is no set length. Preparing for a career in firefighting is challenging. Departments are selective in their hiring processes and look for people who excel, not just meet minimum standards.
Our program has no set length because it's highly adaptable and specific to the individual. We also have programs for those already serving who are looking to maintain operational fitness or build upon their existing foundation.
Yes, our programs can be paused, adjusted, workouts moved around, etc. We have low and zero-equipment progressions and tons of on-demand resources such as mobility circuits, finishers to target specific limiting factors, movement interventions for specific aches & pains, and much more. We built flexibility into the process because we know everyone has competing demands.
Training is delivered via the BTE Training App. Once you sign up, we'll send you an invite link to set up an account and download the iOS or Android App. Once you've set up your account, we'll upload training.
It depends on your situation. Trainees typically train 3-6 days per week, depending on their training background, fitness, and availability. We can accommodate almost any schedule. Our programs are flexible and adaptable to your needs.
Yes, you can message our coaching team anytime through the app. We typically respond in less than 12 hours, 360 days per year.
You can easily look ahead to preview what’s coming up and adjust the training schedule accordingly. You can adjust your training in three ways:
- Adjust: You can adjust which training sessions are assigned to each day in the next week. This allows you to adjust training based on your schedule.
- Pause: Programs are assigned when needed, not on a never-ending loop. If you miss a few days or are on vacation for a week, you can easily pick up where you left off. When you need a new program, it will show up.
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 $49 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
Three years in — still my best decision
I’ve been on the BTE programme since early 2022, and looking back, it’s hard to overstate how much it’s shaped my training and mindset.
When I first joined, I just wanted a solid structure. What I got was so much more — a system that’s taught me how to train smarter, recover better, and stay consistent even when life gets messy. The programme keeps evolving (new resources, updated frameworks, smarter tools), but what hasn’t changed is the level of care. The coaches are quick to respond, patient with questions, and genuinely invested in helping me succeed. It never feels “cookie-cutter.”
Three years later, I’m stronger, more resilient, and still excited for what’s ahead. If you’re looking for more than just workouts — but a system and a team that actually grows with you — this is it.
A Completed Path to Elite Performance
From the moment I downloaded Building the Elite, I could tell this wasn’t just another fitness app. It’s designed for people who want a serious, structured, and professional approach to building strength, endurance, and mental toughness.
The programming is evidence-based, with clear progressions, detailed explanations, and a perfect balance between physical training and mental skills development. I especially appreciate how it integrates strength, endurance, recovery, and mindset training all in one place.
The user interface is intuitive, the workouts are easy to follow, and the performance tracking keeps me motivated as I see measurable improvements week after week. What truly sets this app apart, though, is its focus on building elite habits and resilience, not just fitness numbers.
If you’re looking for a tool that blends science-backed training with practical application to help you perform at your best, Building the Elite is it. This app doesn’t just improve your workouts—it elevates your entire approach to training and personal growth.
Solid, balanced, adaptive program.
Really impressive balance of achievable programming, not lacking in variety and other administrative functions tailored to suit individual needs. Admins and trainers are responsive typically addressing queries inside a few hours. The on-demand section is also super useful for all the administrative aspects of the program, from nutrition to stretching.
Can't recommend it enough
I’ve been working with the team for several months now, getting ready for a tac team selection. The training is tailored to my needs. It’s very well researched and I already see great results. The BTE method works (if you put in the work that is) and got me confident to go through a selection when I’m over 40. The team is dedicated to their mission and works hard for us customers. Do it, you won’t regret.
Just do it.
If you’re on the fence, just do it. It feels strange at first to go back to basics but I can tell you with complete confidence and certainty that it will pay dividends as you work toward your goals.
I was a CrossFit/weightlifting athlete and assumed that I would have everything I needed to be successful. I was wrong, this is what I needed. Smart training, injury and pain free, more volume than I’ve ever done in my life and the mental skills are invaluable. You will succeed if you put in the work, it’s up to you if you really want this. If you do, set yourself up for success with BTE.
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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.