What our coaching looks like
Every programme is tailored, but our coaching cycles through three key stages. Together, they form a proven performance system designed to elevate firefighters beyond standard fitness. The result is a more resilient, better-prepared firefighter who can perform at a high level on the fireground while reducing injury risk. This is how average becomes elite.
STAGE 1
Performance Testing
We start by assessing your current fitness and performance. Using biomechanical analysis and strength and conditioning testing, we identify injury and health risks, pinpoint strengths and weaknesses, and measure the job-specific metrics that matter on the fireground.
STAGE 2
Training Prescription
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A programme is designed once we know your current ability and areas for improvement. You’ll be prescribed weekly training schedules, ensuring accurate training prescription, volume, and stimulus needed for growth.
STAGE 3
Monitoring Progression
We set clear objectives and repeat performance testing periodically to track progress and adjust your programme in real time. You’ll work 1–1 virtually with your coach for guidance, accountability, and consistent support—so you stay focused and keep moving forward.
FireFit
Programme
Our FireFit Programme is the pathway for firefighters who want to improve fitness and performance. We begin by assessing your current fitness and then prescribe training on a weekly basis through our training app.
What you will get:
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Bespoke training programme prescribed to you on a weekly basis.
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1-1 virtual support and mentorship from your assigned coach.
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Comprehensive Performance testing and analysis as well as performance testing reports.
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Firefighter injury risk screening to highlight risk and prevent them.
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Firefighter specific training and conditioning.
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Nutritional support and guidance that is specific to your role and traning.
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Weekly briefs and form/technique videos so you're never guessing or lacking instruction.
All for £50 per month rolling subscription until cancellation and/or programme end.
Load Carriage Capability
We assess and enhance your load carriage capability to help you perform efficiently under operational load. Poor load carriage capacity increases fatigue, reduces efficiency, elevates air consumption, and places greater stress on the joints and spine causing back pain and aches. Over time, this can contribute to overuse injuries, reduced performance on the fireground, and chronic health issues.
BA Air
Economy
We analyse your BA air consumption and prescribe targeted training to improve your BA air economy. This increases your ability to sustain higher-intensity work for longer, extending effective work time before withdrawal is required as you approach your time of whistle.
Firefighter Specific
Conditioning
Poor conditioning increases fatigue, limits performance, and raises injury risk. By assessing your VO₂ max and lactate threshold, we build firefighter-specific conditioning sessions around targeted training zones and variables that reflect the true demands of the role. Rest periods, training volume, and exercise selection are carefully tailored to ensure your conditioning transfers directly to operational performance.
Firefighter Fitness
Preparation Course
For aspiring firefighters who want to pass the fitness tests in the recruitment process and arrive at training school fit, resilient, and ready for the demands ahead.
What you will get:
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Develop confidence and the ability to pass your firefighter physicals.
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Bespoke training programme prescribed to you on a weekly basis preparing you for the tests you'll be required to pass.
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1-1 virtual support and mentorship from your assigned coach.
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Comprehensive Performance testing and analysis as well as performance testing reports.
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Injury risk screening to highlight risk and prevent them.
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Firefighter specific training and conditioning preparing you for training school.
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Nutritional support and guidance essential for your training and physicals
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Weekly briefs and form/technique videos so you're never guessing or lacking instruction.
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Basic Drills/Skill training ready for training school (example - basic knots and lines)
All for £50 per month rolling subscription until cancellation and/or programme end.
Why START UP Firefighter Performance?
START UP Firefighter Performance is changing how firefighters train: smarter, role-specific, and built to reduce injury risk while enhancing performance. And for those aiming to become a firefighter, we’ve protected one thing since the very start: a 100% pass rate for every fitness test we have helped someone train for. We continue to be the go to coaching provider for firefighters because:
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We offer elite coaching and mentorship by a serving firefighter that goes further than just providing a fitness plan.
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Everything we do is bespoke to your training age, equipment, and availability, something other coaches can't master.
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We combine the art of coaching with the latest firefighter research and science, something many other coaches don't have direct access to.
What our clients are saying
