Competition to join a fire department is keen, and scoring well on the physical examination can help boost your chances of getting hired, according to "Firefighter Exams," by James J. Murtagh. As a firefighter candidate, you are required to take a physical ability test so the department can assess your capacity to perform on-the-job tasks, according to the Commonwealth of Massachusetts. The test can vary by jurisdiction, but cardiovascular fitness, muscular endurance, flexibility and muscle strength often are tested. Strength training will help you prepare for the exam.
Time Frame
You need to undergo a complete physical exam before you start your training program, advises Murtagh. You also need to start strength training a minimum of four to six weeks out, even if you're already fit, recommends Fred M. Rafilson, author of "Master the Firefighter Exam."
Expert Insight
Using a written training program that includes a variety of exercises is most effective, advises Murtagh. Give yourself a trial run before you line out your plan to identify the weaknesses that you will need to shore up. Many jurisdictions will advise candidates as to what the physical exam consists of. Massachusetts, for example, has a stair climb, a ladder event, a hose exercise, an event that simulates breaking down a door, a search in which candidates have to crawl through a smoky structure and other activities. It also utilizes a fitness test in which candidates must sit and reach to test flexibility, do curl-ups, push-ups, a flexed arm hang, a jump-and-reach test and other exercises. Include a plan for gradually accustoming your body to working out in higher temperatures and humidity, Murtagh says.
Features
You should perform a set of calisthenic exercises for about 20 minutes daily, advises Murtagh. Begin with 10 repetitions and work up to 25. If you can already do 25, add enough weight to make a set of 10 difficult and progress from there. Perform sit-ups, push-ups, pull-ups, dips and leg raises.
Types
Incorporate weight training into your program. Start with a weight that you can lift for only eight repetitions. When you are able to do 10 repetitions, increase the weight so that you can only do eight reps again. Choose the bench press to work your chest, bent over rows to work your back, sit-ups and leg raises to work your abdominals, the standing press to work your shoulders and tricep and bicep curls to work your arms. Do three sets of each exercise. Perform weight training just three times a week, as it's important to give your muscles time "off" to recover and grow, according to Murtagh.
Considerations
You can use some exercises to build both strength and endurance, advises Rafilson. For example, running improves leg strength and endurance while swimming will develop your shoulders, arms and chest.
Recommendations
Remaining hydrated during every workout and on test day is important, advises Murtagh. A proper warm-up will help you avoid injury, adds Rafilson. Do five to 10 minutes of walking, trunk rotations, knee lifts, arm circles or slow jogging. Take a few days off before the exam to rest. Getting a good night's sleep before the exam also is key, along with wearing proper shoes and comfortable workout clothing---preferably items you've been utilizing as you train, advises Murtagh.
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