Firefighter Workouts

Since I mentioned yesterday about training local firefighters, I thought I'd share some of the workouts I put them through. Keep in mind, just like you & I, everyone is at a different fitness level so I have to come up with workouts that can push the extremely fit firefighters but also not kill the out of shape firefighters. Yes, contrary to popular belief, not all firefighters should be in a calendar with their shirts off, trust me on this one.

I try to constantly mix up their workouts which can be challenging after working with them for almost 4 years! Some weeks I struggle to think of something out of the box and end up just giving them a circuit based workout, similar to what I do some days at the gym. I typically have 6-7 guys working out with me at a time so I also have to think of workouts where everyone is exercising at the same time. Luckily, I have an awesome workout room to work with at their fire house so space and equipment doesn't tend to be an issue. I also try to incorporate functional moves into their workouts, such as exercises that would actually help them in their job whether it's lifting a 400 pound patient or breaking down a door to a house that's on fire. I've done workouts that include kettlebells, medicine balls, running stairs with weight vests, cardio intervals, agility ladder, body weight only strength moves, and exercises from the Firefighter Combat Challenge (think climbing stairs, dragging 175 lb. dummy, and dragging & hoisting hoses).

Just to give you an idea, here's a few sample workouts I've used in the past couple months. I usually plan for a little over an hour workout and end with about 5-10 minutes of stretching at the end.

Sample Workout #1

Warm up: Dynamic warm up or 10 min cardio

Agility ladder: 3x

• High knees (2 feet each square)
• High knees (1 foot each square)
• Hops
• Lateral high knees (both sides)
• Lateral hops (both sides)
• In in out out
• 1-2-3
• Push up drill

Circuit: 3 x 30 sec

• Push press
• Jump rope
• Lateral lunges
• Mountain climbers
• Low row (on cable crossover; sit on box)
• Skaters
• Dips
  

Core:1 x 15

• Med ball toss on stability ball
• Oblique crunches (to right)
• Oblique crunches (to left)
• Knee tucks
• Side bends (to right)
• Side bends (to left)
• Supermans
• Plank x 2 (30 sec, 45 sec)
  
  

Sample Workout #2

Warm up: 10 min easy cardio

Weights:
Set 1—12 reps, light weight
Set 2—10 reps, medium weight
Set 3—8 reps, heavy weight

Exercises
• DB step ups
• Arnold press
• Elevator pushups
• Squats
• Reverse grip pulldown
• Incline chest press
• Straight leg deadlift
• OH extension

Cardio: 20 min (Hill intervals)

Core: 2 x 10
• Side bends
• Hip lifts
• Hip lifts w/ twist
• Seated woodchop
• Reverse bicycles
• Plank (45 sec)