WELCOME.

This guide is designed to help you understand the structure of the programme and how best to follow it to maximise your results.

Built around an 8 day format to align with the most common UK shift pattern, this programme has been designed specifically to address the unique demands placed on firefighters, with a format that works with, rather than around, shifts.

WHERE TO START

Persons Reported runs on an 8-day cycle, delivered through a standard 7-day calendar. To ensure your training aligns with your shift pattern, you may need to jump ahead to the session that matches your current position in your rota.

If your shift pattern naturally aligns with the calendar, you can simply begin with the session scheduled for that day. If not, identify the session that corresponds to your upcoming shift (e.g. Day One, Night One, etc.) and begin there, progressing sequentially from that point.

From there, continue through the programme one session at a time, regardless of the day of the week.

TRAINING CYCLE FORMAT

The programme operates in rolling 96 day cycles, consisting of four blocks of training, each comprising of three Sets / Tours.

SET / TOUR TRAINING FORMAT

The programme is structured with five core training sessions, and one additional 'Operational Resilience' session per set/tour. Operational Resilience sessions are a combination of recovery and 'prehab' protocols to support recovery, resilience, and in-role longevity.

TRAINING SESSION FORMAT

DAY SHIFT ONE - Fireground Conditioning

  • Each Fireground Conditioning session is tailored to develop your role-related work capacity, resilience, or metabolic conditioning. Designed to be run on-shift, you can elect to run it either as an individual, or with your Watch.

  • Each session finishes with optional isolated arm work; strong arms are essential for a wide range of firefighting tasks. This can be skipped if short on time.

DAY SHIFT TWO - Operational Resilience

  • Firefighting is a long, physically demanding career. To maintain operational readiness it is essential to train for longevity.

  • This session combines 'prehab' exercises for common vulnerable areas such as hips and shoulders, with various recovery and mobility protocols.

NIGHT SHIFT ONE - Lower Strength

  • Lower body strength work is key driver to overall physical development, but is highly taxing to the CNS. As such, this session should ideally be conducted in the morning prior to starting your night shift.

  • Sessions will consist of a primary Squat pattern exercise and a primary hinge pattern exercise, along with assistance and core work.

NIGHT SHIFT TWO - Operational Endurance

  • The less glamourous, but essential work that over time will build your aerobic base; improving your endurance through protracted jobs, and just as importantly, fortifying your heart health and improving cellular function.

ROTA ONE - Rest

  • Post night shifts is not the time to move the needle; rest, recharge and aim to go into your next session motivated to progress.

ROTA TWO - Operational Intensity

  • This session is all about developing the power, speed, and high intensity output that will allow you to race up stairs, put doors through, and drag a casualty to safety- and then be ready to do it all over again.

ROTA THREE - Upper Strength + Optional Community Workout

  • This session is dedicated to upper-body strength development. Typically consisting of two push / pull supersets, along with accessory work. Volume and intensity will develop through each cycle to maximise strength development.

  • If you have the time and desire, you also have the option of completing the Community Workout that is available across all our community-based programmes.

  • However, we suggest waiting until you've done at least one block of training before including these sessions.

  • Only do the CW session if you have the sufficient work capacity to fully recover before your next session. Doing more doesn't equal better.

Rota FOUR - Recovery

  • Take your recovery as seriously as you take your training; today is about actively making steps to let the work you have done soak in.

  • This isn't about doing more, its about proactively encouraging recovery. This can be as simple as a brisk walk in fresh air, good food, and a nap.

RESISTANCE TRAINING PRESCRIPTION

  • For each cycle's primary lifts, we use a combination of Reps In Reserve (RIR) and percentage of one rep maximum (%1RM) to prescribe intensity. The prescribed % will get you in the right ball park, but doesn't take into account daily fluctuations in performance or shift fatigue. Adjust the load as necessary to meet prescribed RIR. If not specified assume 2 RIR.

  • Where a %1RM is prescribed, ensure you 'work-up' the weight to prepare for the main sets. If you are unsure on how to do this don't hestiate to ask in the group chat or via DM.

  • Plus (e.g. 4+) or AMAP Sets complete to technical failure ( Break down of form), unless stated otherwise.

  • For Bodyweight (BW) exercises, adjust the reps downward/upward as necessary to hit the prescribed RIR.

  • Where Weighted Exercises (Weighted Pull-Up, Weighted Dip etc) are prescribed, if required, substitute with BW version and/or use assistance to hit reps and RIR.

  • Where a rep range is prescribed choose a weight that allows you to lift within that range and with stated RIR.

CONDITIONING PRESCRIPTION

  • Prescription for conditioning sessions will be simply grouped into three effort levels; EASY, TEMPO, AND HARD. This allows for auto-regulation when dealing with the adverse effect of shifts and the physicality of your role.

Performance Tracking & Embedded Testing


Persons Reported isn't about chasing numbers, your performance outcome should be in feeling more confident, and delivering more capability, on the fireground.

That said, elements of testing are useful for informing accurate intensity prescription, and to objectively gauge long term progression.

As such, the programme intermittently incorporates embedded testing to calculate estimated maxes, without disrupting the flow of training.

You will also have the option from the outset to complete the Firefighter Performance Review (FFPR) to baseline your performance across key metrics.

This is available any time via your Program Library should you wish to retest these metrics to gauge your progress.