What Is Essential Performance?

Essential Performance is a 12-week program designed around the real demands of the job: high output, unpredictable stress, and the need to stay durable for the long haul.

You'll train strength, conditioning, breath control, and recovery—so you can show up ready without running yourself into the ground. This isn't generic fitness. It's built for the people who run toward the problem.

Apply Now

Who This Is For

Firefighters

EMTs & Paramedics

Law Enforcement

Dispatch & Corrections

  • Prepping for a department or fire fitness test
  • Returning from injury or working around current limitations
  • Wanting performance and longevity—not just short-term gains
  • Tired of training that competes with the demands of the job
Fitness Test Prep

Job-relevant conditioning and pacing built around the specific demands of your department test. Know what to expect. Train to pass—and then some.

Breath Control Under Stress

Better output and faster recovery when it counts. Learn to regulate your breathing under real physical and psychological load—not just in a quiet room.

Injury Prevention

Durability, joint integrity, and smart progression. Whether you're coming back from injury or trying to prevent the next one, every session is built to protect the long game.

Nervous System Regulation

Shift-friendly tools that work in real life. Recovery protocols and regulation practices so you can train consistently—and show up for the job without burning out.

What's Included

Everything you need to train smart and stay consistent over 12 weeks.

01

12-Week Structured Program

A clear, progressive plan from week one to week twelve. No guesswork—just show up and do the work.

02

Video Library Access

Exercise demos, breathwork tutorials, and recovery tools—all in one place, available when you need them.

03

Clear Weekly Progression

You'll always know what to do next. Each week builds on the last with intention and purpose.

04

Recovery & Regulation Protocols

Practical tools to manage stress, sleep, and readiness—designed to work around shift schedules.

How It Works

Three phases. One clear path forward.

1

Start with a Baseline

Assess your current fitness, limitations, and schedule. We build from where you actually are—not where you think you should be.

2

Follow the 12-Week Plan

Progressive, job-relevant training that builds week over week. Strength, conditioning, breath, and recovery—all integrated.

3

Build Repeatable Habits

Establish recovery and regulation practices that outlast the program—so your results don't disappear when life gets busy.

What You'll Walk Away With

By the end of 12 weeks, you'll have better conditioning, more control of your breathing under effort, and a training approach that supports the job instead of competing with it.

Not just fitter. More durable. More regulated. More ready—for whatever the shift brings.

Start Your 12 Weeks

Choose Your Level of Support

Structure, coaching, and accountability—at the level that fits your schedule, goals, and how much personalization you want.

Option 1

Small Group

12-Week Program

$997

Per person — minimum 4, maximum 8 participants

Best For

  • People who want structure, coaching, and accountability in a supportive small group
  • Athletes, performers, and high-achievers who do better with community momentum

What's Included

  • 12-week coached curriculum: Oxygen Advantage breathwork, alignment-based movement, and nervous system reset
  • Weekly live small-group session (performance training + guided practice)
  • Kickoff session: group baseline, goals, and your 5-minute daily protocol
  • Weekly plan email — what to do, when to do it
  • Access to the video library: breathwork drills, movement resets, guided downshifts
  • Replays available if you miss live

Investment Options

  • Pay in full: $997
  • Payment plan: 3 payments of $349

Small group runs when we have at least 4 participants.

Apply for Small Group
Most Personalized

Option 2

Private Coaching

12-Week Program

$1,800

Regular price $2,250

Fully personalized plan built around your goals and schedule

Best For

  • People who want a fully personalized plan and faster troubleshooting
  • High-stress schedules, pain patterns, anxiety, or performance goals that need individualized progression

What's Included

  • Personalized 12-week plan based on your goals, schedule, and starting point
  • 1x 60-minute Foundations Session: breathing + movement baseline, goals + constraints, your personalized minimum effective dose plan
  • Weekly private coaching sessions tailored to breathwork, movement, and nervous system reset
  • Weekly livestream class access (live or recorded)
  • Between-session support: check-ins for questions and adjustments
  • Video library and resources
  • Progress tracking: sleep, energy, tension/pain, nasal breathing consistency, recovery

Investment Options

  • Pay in full: $1,800
  • Payment plan: 3 payments of $650

Limited availability — private coaching is capped to maintain quality and response time.

Apply for Private Coaching

What You'll Work On

PILLAR 01

Oxygen Advantage Breathwork

  • Nasal breathing foundations
  • CO2 tolerance progressions (scaled)
  • Protocols for pre-performance, post-stress, and sleep

PILLAR 02

Alignment-Based Movement

  • Pain-smart mobility and strength
  • Joint-friendly progressions for shoulders, hips, and spine
  • Better movement patterns that support training and daily life

PILLAR 03

Nervous System Reset

  • Downshift tools you can use in real time
  • Attention training for performance and pressure
  • Sleep-support routines and recovery habits

Quick Answers

Do I need to be flexible or experienced with yoga?

No. This is mechanics and recovery training with options for every body.

Is this therapy?

No. This is skills-based coaching and practice. We can coordinate with your clinician if needed.

Can I do this if I'm training for a sport?

Yes. The work supports training by improving recovery, breathing efficiency, and tension patterns.

What if I miss a session?

Replays are available for group sessions. Private rescheduling policy is shared at enrollment.

Ready to get started?

Choose your path and apply below, or book a quick call if you have questions.

Apply for Essential PerformanceBook a 15-Minute Clarity Call

Common Questions

No—Essential Performance is built for first responders broadly: firefighters, EMTs, paramedics, law enforcement, dispatch, and corrections. We can tailor emphasis based on your specific role and test requirements.
You'll receive modifications and a progression that prioritizes durability and smart pacing. The program is designed to protect you, not push you past your limits. We start from where you are.
Not necessarily. We can structure options based on what equipment you have access to—whether that's a full gym, a home setup, or minimal gear. The program adapts to your situation.
The program is designed to work around shift schedules. Sessions are structured, purposeful, and time-efficient—because we know your time is not unlimited and your recovery matters.
Yes. The program uses progressive loading, which means it meets you where you are and builds from there. Whether you're deconditioned or already training regularly, the structure is designed to challenge you appropriately.
Custom-SeparatorIcon0

Ready to train for the job—without breaking down?

Apply now to start your 12-week Essential Performance program and train smart for the job you do.

Get Started with Essential Performance

Ask a Question