Firefighters

A Firefighter's Need

When the alarm goes off for the firefighter, they must be ready for anything.  A firefighter's duties are never one-dimensional, they require a multitude of strength and conditioning qualities.  This is due to the vast array of types of calls that they respond to.  For example, one call may require anaerobic conditioning and strength to pull a charged hoseline into a house fire, and the next may call upon max effort strength to lift an obese patient.

Firefighter Workouts   

In my article, Seven Strength and Conditioning Tools for Firefighters, I explain how explain how we as firefighters are called upon to have the strength of a powerlifter, agility of a football player, and the endurance of an aerobic athlete.  It is imperative for a firefighter to have their strength and conditioning abilities to been broad in nature.

Often around the station, I observe bodybuilding magazines and see firefighters viewing bodybuilding articles on the computer.  I do respect the discipline needed for these muscular physiques, however, a firefighter that wants to improve his/her performance on the fireground has no business following these type of routines.  Lifting submaximal weight for higher reps may get you a pumped up muscle, but excess mass has the ability to compromise your firefighting abilities. 

I believe a firefighters goal should be to get stronger, be more explosive, have tons of conditioning to go the distance, and a resilient mental toughness. Firefighters who have large, massive muscles usually run out of gas before others.  A firefighters workout should consist of full body workouts, lifting heavy things, high intensity conditioning that improves all 3 energy systems, and a strong core will give them the advantage they need to help others as well as themselves.  Furthermore, if a firefighter follows a consistent healthy eating plan, they will be on their way to building a lean, strong, athletically functional physique.

Tools for Firefighters

When we step onto the fireground, the situation that is found will usually determine which tool is to be used.  No one tool can be utilized for every event.  The same is true with our strength and conditioning routines.  The equipment we use or the programs we follow need not be centered around only one type of training modality or piece of equipment.  

Each tool has certain advantages, as well as limitations to it.  I personally love low tech equipment that is mobile and has stood the test of time.  As a full time firefighter/paramedic who has a 2nd job as a full time paramedic, I have to get my workout in with whatever equipment is on hand. My workouts include such tools as kettelebells, bodyweight, sandbags, dumbbells, and sledgehammers to name a few.  The important part is to use the equipment that is available to you, and place them within a logical plan that improves performance.  

Disclaimer: I am quite bias to kettlebells and bodyweight calisthenics due to their great effectiveness and minimal equipment and space needs.

If you have any questions on firefighter workouts, shoot me an email at This e-mail address is being protected from spambots. You need JavaScript enabled to view it