Callum James
First Responders
Coach
Callum Williams
Features
0 sessions per week
Must use App app to view and log training
Team Training
0 sessions per week
Must use App app to view and log training
Team Training
Fits the roster, not the other way round
Sessions are numbered, not dated. Come off four nights and there's a shorter version of the same session waiting for you. The plan bends, so you don't bin it.
Capable in the tenth minute
Strength, robustness and engine in every block, all year. A working job doesn't test them one at a time, so the programme doesn't train them one at a time.
Written for a station gym
Every session has a version for a rack, dumbbells, a kettlebell, a pull-up bar and a rower. If that's your gym, nothing here is off limits to you.
Two weeks ahead, always
Sessions release on their own, two weeks at a time. That's long enough to plan your week round your roster, and you never have to chase the next session.
Features
Ask me in the team feed
I read it and I answer.
Programming 6 days per week
6 numbered sessions a week: 4 core, 2 optional. Released two weeks at a time, so you plan round your roster, not fixed days.
Video for every movement
If you haven't done it before, watch it before you load it.
Station Gym and Off Nights versions
Every session has a version for a basic rack and rower, and a shorter one for the mornings you've come off nights.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
FAQs
I work shifts. How does this actually work?
Why can I only see two weeks at a time?
My station gym is a rack, some dumbbells and a rower. Is that enough?
You're in the UK. I'm in the US. Does that matter?
I'm preparing for a recruit course. Is this for me?
Do I have to start at block one?
Can I keep running, cycling or training jiu-jitsu alongside this?
What if I'm carrying an injury?
What happens after 52 weeks?
Sessions are numbered, not pinned to days. You run 1 to 6 in order and fit them round your roster. Every session also has an Off Nights version, cut shorter, for the mornings after a run of nights. Missing a session doesn't break the block.
Sessions release automatically, two weeks ahead. Every block is already written, but I review each one against member feedback before it runs, and releasing in stages lets me change what needs changing before you reach it.
Yes. Every session has a Station Gym version written for exactly that. A full gym gives you more options, not better results.
Not for the training. Carrying, dragging, climbing and working in gear are the same job on both sides of the Atlantic. Some of the block names are British. Turnout is the aerobic block, Make Pumps is hypertrophy, MOE is max strength, Persons Reported is work capacity.
It builds the qualities selection tests measure: aerobic capacity, grip, carries, drags and strength. It is not test-specific preparation, and it doesn't rehearse any particular service's assessment. If your test date is weeks away, train for the test itself and come to FORT after.
No, but start there if you can. Turnout builds the base the other three blocks spend. If you join mid-year, join the block that's running and pick up Turnout when it comes round.
Yes, if you're honest about the cost. Drop the two optional sessions first and keep the four. Tell me in the team feed what else you're doing and I'll tell you what to cut.
Get cleared by a doctor or physiotherapist before you start, and follow their advice over mine. I'm a coach, not your clinician, and I can't assess you through an app. Once you're cleared, tell me what you can't do and I'll give you the alternative.
The arc restarts. Before each block runs again, I review it against member feedback and what I've learned in the year between, and change what needs changing.
Join Your Virtual Gym
FORT | Firefighter Operational Readiness Training
FORT | Firefighter Operational Readiness Training
FORT | Firefighter Operational Readiness Training
When you join a team you’re getting more than programming, you’re joining an online community.
FORT | Firefighter Operational Readiness Training
FORT | Firefighter Operational Readiness Training
FORT | Firefighter Operational Readiness Training