Darryl Johnson, veteran firefighter with the Chicago Fire Academy, once noted, "Firefighting needs endurance and strength. The two work hand-in-hand, so that's what I started targeting." This comment was made after Johnson nearly failed in fulfilling his job duties as a firefighter. Commonly defined as the body's ability to deliver and process oxygen, endurance plays an important role in a firefighter's ability to protect his own life while performing his job duties to save lives.
Job Specific Duties
Similar to other athletes using sport-specific training programs, a firefighter's endurance training workout are job-specific to meet the demands of the job. Common job responsibilities include carrying, raising and climbing ladders, rescuing trapped victims, climbing stairs and handling heavy objects. As a result, simple single-joint exercises such as biceps curls or leg extensions are replaced with a combination of running, cycling, rowing, circuits, barbell exercises, climbing stairs, Olympic lifts and functional bodyweight exercises.
Anaerobic Endurance
Anaerobic endurance -- referring to the level of endurance without oxygen -- is crucial to performing at a high-level during an emergency situation as a firefighter. An example anaerobic endurance workout performed by the Santa Rosa Fire Department and created by CrossFit Endurance is a 15 minute workout where you complete as many repetitions and rounds within the time frame. Start with performing six repetitions of a 95-lb hang power snatch immediately followed by eight ring dips and then 10 sit-ups.
Aerobic Endurance
Aerobic endurance -- referring to the endurance level with oxygen -- is used by firefighters during extended emergency calls. Long interval training is an example of an aerobic endurance workout that can be performed using any metabolic activity such as running, cycling, swimming or rowing. Start the endurance workout by running or cycling for three to five minutes followed with a three to five minute rest. Perform aerobic endurance workouts one to two times per week for 30 to 45 minutes per workout.
Circuits
Circuit training is characterized by grouping multiple exercises together and performing the exercises for a given number of repetitions or time. Along with building endurance, circuit training can improve mobility, strength and stamina that a firefighter can use while fighting a fire or executing other job duties. Sample circuit training exercises that improve endurance includes jump rope, plyometrics and dynamic strength training exercises such as pull-ups, kettlebell swings or Olympic lifts.
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