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 (currently at capacity)
- 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
Exceeds expectations
Great program. Coaches are genuine and responsive, no questions go unanswered. Programs are tailored and flexible to suit shifts, injuries, life plans. Easy to use app, everything is spelled out. Couldn’t recommend highly enough.
My experience
The app and the team have been incredible. They have tailored the programme to myself and always answer quickly to any issues. I always feel like they look after me and the sessions are always interesting and worth while. Would recommend to anyone.
Thorough and Effective
Programming kept me injury free and successful through Ranger School and RASP2. Recommend highly to all my soldiers with special operations aspirations.
Great program and resources to grow capacities, both physical and mental
I have very much enjoyed building capabilities I had not worked on or developed previously. Running this program has given me resilience to better enjoy and exploit my grappling practice as well as pursue motorcycle adventure riding and enduro mtb, all while expanding my work capacity strength and body composition.
The team are involved, communicative and helpful always.
The Gold Standard of Human Performance
I’ve worked in the tactical human performance field for more than 20 years and have studied and tested virtually every major training methodology and performance app available. I first discovered the Building The Elite app while evaluating what’s available in the human performance space, and it immediately stood out from everything else I’d seen.
I can sincerely say that nothing else I’ve seen comes close. The depth and quality of the content, the individualized programming, and the holistic approach to human performance are exceptional, especially considering how affordable it is.
What sets Building The Elite apart is that it isn’t simply another fitness app. It’s a comprehensive human performance platform designed to improve every aspect of your life, from physical fitness and recovery to resilience, habits, and long-term performance. I’ve been genuinely impressed, and I recommend it without hesitation to anyone who is serious about becoming the best version of themselves.
A clear path
The BTE app has provided me with clear steps to in order to prepare myself for SF training. Videos and articles are provided and accessible anytime to ensure you are well informed during your journey of becoming an elite. Even when subscribing only for the app, coaches will take time recording videos and sending messages to ensure you’re on the right track.
Since downloading the app I’ve increased my understanding of:
Fitness preparation
Emotional regulation
Dieting
Specific movements for exercises
Influence of mindsets
So far I’ve been subscribed for 2.5 weeks and I know I’ll be sticking for the long run.
The only gripe I have is that the app provides you with a rest timer, but not a timer for when you are conducting exercises.
Finally found what I was looking for
I’ve tried a few different training apps and they have ranged in price from $5 and month to $300 a month but none provided the level of individuality of BTE or helped with the psychological side of training. This is an invaluable resource for tactical athletes and I strongly encourage, at minimum, a test run to see for yourself how it is but realistically, just go ahead and prepare to stay with BTE.
Expert mentoring, meaningful results
I’ve been training with BTE and the program has been nothing short of amazing. The support, coaching and training plans are all highly focused, personalised and results driven. The guidance and encouragement throughout the journey have made a real difference, helping me stay motivated and consistently improve. I highly recommend BTE to anyone looking for expert coaching and a program that delivers real results.
Awesome Program and Training
The programming is great and very personalised. I’ve seen huge improvements over the last year of use. They’re are extremely accomodating as well and pause payment and program if you go on leave, out bush or are injured. Highly recommend for anyone seeking to improve their all round fitness.
Coaches are Fair Dinkum
As a RAAF member, they took me from knowing very little about pack marching to feeling confident and well prepared for SFSC. Their coaching is professional, honest and tailored to your individual needs.
They did more than improve my fitness, they helped build my confidence and shape the mindset needed to give me the best chance of success!
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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.