Firefighter Fitness
Firefighter Fitness - are you firefighter fit?
Firefighting is a perilous profession that demands a high standard of fitness to ensure effective performance. The sobering truth is that your level of fitness can mean the difference between life and death for someone in need. Additionally, maintaining optimal fitness can help prevent serious health issues associated with the demands of firefighting. That said, achieving the necessary fitness for firefighting isn't as straightforward as simply hitting the gym and lifting weights. The role requires specialised training that addresses the unique physiological demands of firefighting, through general physical preparedness (GPP) and strength and endurance.
As well as strength and conditioning specific to the role, every firefighter should train to have the:​​
Ability to perform under load
Ability to perform under fatigue
Ability to think under fatigue
The Problem
While there are established fitness standards for joining the fire service, these standards are often not consistently enforced or monitored by services themselves. I've spoken with and observed many firefighters who either neglect their training or merely go through the motions during their allotted hour on shift. While this isn’t true for everyone, it is a prevalent issue within the UKFRS. This situation can be attributed to three key factors:
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Lack of Governance: Fire services often fall short in promoting and enforcing fitness standards at the local level. Responsibility for maintaining fitness is largely left to the individual firefighter, which can lead to inconsistent practices.
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Insufficient Training Knowledge: Many firefighters lack proper training guidance and may resort to imitating workouts they see online or from peers. This not only increases the risk of injury but also results in minimal improvement in job performance and overall health.
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Generic Training Programs: Numerous personal trainers offer one-size-fits-all programs tailored for firefighters, which often fail to account for individual needs or are based on outdated research. This approach does not effectively support the unique demands of the role.
Be Strong. Be Reliable. Be Ready for anything.
Where We Come In
Remember that "the responsibility for maintaining fitness is largely left to the individual firefighter, which can lead to inconsistent practices". As a firefighter myself, I have noticed that firefighters struggle with this, whether thats because of the lack of knowledge of how to train, or maintaining motivation and discipline. This is where START UP come in. By leveraging the latest research in firefighter physiology and tactical athlete development, along with insights from fitness assessments, we help firefighters by prescribing an individualised training program tailored to your unique needs, goals, and role. We take into account your training age, experience level, available equipment, and weekly schedule. Our adaptable approach accommodates your work rota, allowing us to adjust your program based on your recovery and availability. This ensures you are always prepared to meet the demands of your role with confidence and capability.
INDIVIDUALISED
Achieving your goals requires a personalised approach—one size fits all programmes are outdated and ineffective. From the moment you apply, everything is uniquely tailored to you. Your exercise preferences, available equipment, training age, and time availability are just some of many important pieces of information we use to design a programme perfect for you. As you progress, your programme evolves, adapting to your growth for continuous progress and adaption.
DATA DRIVEN
Our approach is powered by data—whether it's the latest research or insights from comprehensive fitness testing conducted at the start and throughout your programme.
This meticulous attention to detail ensures your training is not just accurate but specifically tailored to your goals. Every rep counts, giving you the confidence that you’re making real progress with each session.
ROLE SPECIFIC
We stay at the forefront of firefighter training by continuously studying the latest research on firefighter physiology, biomechanics, and health. You won’t find a more up-to-date training provider dedicated to the unique needs of firefighters.
Our programming enhances your operational peak performance while minimising the risk of common injuries, with a strong emphasis on preventative measures, equipping you with the tools for a healthier future and peak performance.
You'll get full access to a fully customised training programme, prescribed and reviewed weekly by Tactical Athlete and Firefighter Coach Jack Burman. Delivered through our training app, you can train anywhere, benefiting from 24/7 support availability through direct messaging, ensuring you have the assistance you need whenever you need it. We do all the hard work. All you have to do is turn up to the place you train and complete it.
WHAT ELSE IS INCLUDED?
TEST WEEK
Your first week of the programme will be known as Test Week, a week of remote fitness and performance testing specific to your goal, training age and role. This allows us to prescribe your training and make informed decisions driven by data on exercise selection. Learn more about Test Week here.
WEEKLY BRIEFS
Each week, your coach will provide a brief in form of a voice note outlining your activities and their purpose, helping you understand what to do and why. This will also include a debrief of the previous week, allowing for reflection on your progress.
PERIODISATION
Your program will be split into progressive training blocks, each lasting 4 to 6 weeks with specific objectives based on your Test Week results, serving as stepping stones toward your overall goal. We begin by building a solid strength and aerobic foundation before progressing onto firefighter specific conditioning.
SPECIFIC STRENGTH
Exercises are customized to match your current abilities, available equipment, and specific training goals. Each session outlines your precise weights, repetitions, sets, tempo, and rest periods for every exercise, ensuring that you never undertrain or overtrain.
FORM & TECHNIQUE
Each session will include videos demonstrating proper form and technique for every exercise, providing you with the confidence and knowledge to perform them safely and effectively.
COACHING
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You will always have support. Your coach will be readily available to answer any questions, review your program, and make adjustments as needed. They will have access to your completed workouts, any feedback you provide, and will be able to comment on your sessions.
WHO IS THIS PROGRAMME FOR?
If you're a dedicated firefighter—whether on-call or full-time—who is committed to enhancing fitness, boosting operational performance, and minimising the risk of firefighter-related injuries, then this programme is for you. Our promise is simple: if you give 100% to the programme, we invest 110% in your success.
Are you?
A firefighter training for an event or challenge?
A firefighter returning from injury?
A firefighter coming up to your annual fitness assessment?
A firefighter who struggles to find the motivation to train?
A firefighter who likes to train but doesn't see results?
A firefighter worried of getting injured as you get older?
A serving firefighter wanting to improve your fitness?​
It’s quite simple. If you’re a serving firefighter with fitness-related goals or looking to enhance your job performance, our coaching is for you. However, it’s important to note that our focus is exclusively on the fitness and health aspects of your role, and not on becoming a better firefighter through competence.
HOW TO GET STARTED
When you choose to apply, you'll have the option to schedule a complimentary call or express your interest. This call is entirely free and carries no obligation to join the program. It’s a chance for us to connect and determine if we're the right fit for each other. During this conversation, we’ll discuss your goals, motivations, availability, equipment, and training experience to better understand your needs.
DELIVERED THROUGH THE FITR
APP
At the core of our programming is the Fitr Client App. With this app, you can easily access your daily schedule, communicate directly with your coach, and view all the form and technique videos associated with your sessions.
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You’ll also have the ability to mark sessions as complete and provide feedback, which your coach can review and respond to. Upon starting, you’ll receive a link to the program that allows you to download the app.
