Firefighters have a duty to protect and serve the community. While firefighters are protecting the community, they can face stressful situations that require physical and mental fitness with activities such as lifting patients or victims, carrying equipment up multiple flights of stairs and breaking through heavy doors during a fire. To train for these events, firefighters use a specific fitness training program.
Types
While most fitness training programs can contain a variety of exercises that produce results, firefighter fitness training needs to include functional exercises that train the firefighter for the job. For example, fighting a fire involves anaerobic endurance, and incorporating anaerobic training into a fitness program can improve job performance. Other functional exercises for firefighters include squats, deadlifts, shoulder presses, pull-ups, push-ups, sit-ups, lunges and rope climbs.
Features
Firefighter fitness training involves a series of exercises grouped together in a circuit-style format to resemble the demands of fighting a fire. The circuit will incorporate total body exercises for strength and endurance with a specific focus on power output -- calculated by determining the amount of work done in the shortest time frame. For example, the goal of the circuit will be to perform the specific number of repetitions per station and number of rounds as fast as possible.
Time Frame
Fitness training sessions should take place four to six days per week with days off to rest, sleep and recover between workouts. A firefighter's work schedule can require erratic sleep cycles that can decrease performance. Adjust the workout schedule according to work schedules. Keep the workouts under one hour in duration to maximize power output during the entire workout.
Sample Workout
Stew Smith, a former Navy SEAL and strength and conditioning specialist who writes for Military.com, combines jumping jacks and push-ups for an ultimate firefighter fitness training workout. For a total of five to 10 rounds, perform 10 jumping jacks followed immediately by 10 push-ups. The goal is to finish in three to five minutes without breaks in between exercises or rounds. After mastering this workout, you can add 10 squats before the push-ups for a total body workout.
Considerations
Create incentives in the station for top performers and the firefighters with the best results after starting a fitness training program. Using the team atmosphere in the station can build motivation that results in improved job performance and overall health. Always consult a physician before starting an exercise program.
References
- Military.com: Fitness Center - Firefighter Fitness Standards
- The CrossFit Journal: The Fire Service and CrossFit
- DragonDoor.com: Functional Firefighter Fitness
- The CrossFit Journal: Firefighter Combat Challenge and the Definitions of Fitness
- City of Marietta: CrossFit Workout Ideal for Firefighter Fitness
- Firefighter Combat Challenge: Instructional Video
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