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
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!
From the Fireground to Leadership: Why BTE Stands Out
I have been a career firefighter for 17 years and have trained consistently for over 25 years. During that time, I have used a wide range of training methods, programs, and apps. None have matched the value of the BTE app.
It truly serves as a one-stop solution for both physical and mental training, covering all aspects in a structured and effective way. In addition to the workouts, the app offers valuable extra content, including leadership material that I am currently using as I work toward becoming a lieutenant.
I strongly recommend giving it a try—you will not be disappointed.
A unique approach to training that drives results.
I’ve been using BTE since 2022 and it has without a doubt set me up for success in both selection and the pipeline and for overall health. I almost find it less of a workout app that you’ll typically find for fitness, (it does that exceptionally well) and more of a tool that sets me up for success on a day to day basis. The approach by implementing training blocks that are based off of your metrics from the testing phase they prescribe you before you start, and after every block of training, allows for them to constantly be addressing your personal limiting factors. For me this has over time allowed for my fitness to be more well rounded in all areas and to be at the standard that is necessary to be successful in this line of work. In a short period of time, this approach to training did more for me in less than a year, than anything else I had tried prior to starting it had done. The training itself is challenging in a range of areas that allows things to be exciting and different every block you go into. Being the methods of training and each session you go through are specifically tailored to your goals and needs, whether you like them or not. And that’s why it works so well.
The app is awesome and gives you the freedom to adjust your training a month in advance and on the fly so that it fits your personal schedule. They don’t just provide you a program with day to day workouts, they also give you a wide variety of other tools and programs to choose from that helps expand your understanding and knowledge of overall health and mindset that generally applies to all things military/selection/schools/day to day life etc… I have found myself using this app to learn about myself and become more knowledgeable in different psychological aspects just about as much as I use it as a fitness tool. The day to day tasks you are given has helped me understand more about myself and the different strengths and weaknesses I have, and how to properly utilise and implement them not only in the job but also in life.
The coaches are always a text away and provide you feedback on just about anything you could possibly ask from them. They are consistently checking in on you and ask for feedback that helps them adjust things for you.
The range of tools that this program provides to you in the palm of your hands is absolutely unmatched.
If you are serious about being at a high level of performance in not just the physical side of the house, but also the mental side of it. BTE is 100% the place to start with and stay with.
Trust the progress
Building The Elite has been the best program i have used. It has great structure, an excellent on demand section, as well as great workouts that test you.
Best out there
There are a lot of programs out there, mostly from single ex operators with experience but none will come close to the team and level of expertise behind bte. Listen to their podcasts and you’ll quickly pick up on their level of intelligence and knowledge.
The app has more information than you can hope for, the workouts are specific and engaging, they team is very responsive, positive, and supportive and always answer questions. I recommend this to many who are looking for special operations, swat like teams, and general leo and mil fitness and they are always happy.
Outstanding App
I’m an office worker with a background in law enforcement. I can see the value of these programs for anyone in a profession that prioritizes overall fitness. The workouts introduced me to new exercises and modalities. I learned about programming and the importance of deload weeks. I did exercises I didn’t want to do, but the consistency and effort led to aesthetic changes, improved performance, movement, and strength. The movement/mobility exercises helped me maintain workout consistency. Initially resistant to the movement circuit, I followed instructions and found it beneficial for good movement and breathing, which improved my running.
The app also includes mental skills that correlate to training and are highly beneficial for the target audience and civilians in the corporate world. Learning stress management and building inner resilience has helped me outside the gym. The BTE app and their podcast/newsletter have helped me find intrinsic motivation and minimize external validation, which applies to both the tactical and corporate communities.
In summary, the BTE app is ideal for anyone in the tactical community and anyone juggling work and family while improving physical and mental performance.
Great program and mentoring
The Building The Elite program provided great structure and accountability throughout my preparation. Working remotely, having a mentor regularly check in kept me motivated and on track. The weekly gut checks were a simple but effective way to stay accountable and measure progress.
I’d definitely recommend it to anyone preparing for specialist selection or looking for a structured training program with good support.
Aussies
Have been working with these guys to improve my training for a while now and they have been awesome, they have improved my numbers significantly and have been so easy to contact and adjust training around injuries and work
Do it
If I was to really write out all I found good about the BTE program you’d be scrolling a long ass time to read it. If you’re serious about your goals this is the program to get. Physical to mental they cover it all with high quality programs and lessons. Their team is quick to answer any questions you may have and they ensure you understand what’s being taught or asked of you. They got me through the first batch of selection and there is no one else I’d trust with helping me with the work I have ahead. 12/10
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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.