Fitness Programming for Firefighters

Abel, M., Sell, K, Dennison, K. Design and Implementation of Fitness Progams for Firefighters. Strength and Conditioning Journal. 33(4)31-42, 2011

“It is important to use the specificity principle when designing a … workout for firefighters. That is, select multijoint resistance and cardiovascular exercise that mimic tasks performed on the fire ground.”

TASK	MUSCLE GROUPS	WEIGHT EXERCISES	TASK EXERCISES
Walking Hose Pull High Intensity Short Duration	Core Shoulders Back Legs	· Deadlift · Squat · Lunge · Setp-Up · Sled pulls – forward, back, lateral	Walking Hose Pull
Ladder Raise High Intensity Short Duration	Core Shoulders Legs	· Overhead squat – bar/dumbbell · Kettlebell Turkish Get-Up · Walking with Kettlebells overhead · Standing Double Kettlebell Press · Double Kettlebell Clean and Press	Ladder Raise
Equipment Carry Moderate Intensity Moderate Duration	Core Arms Legs	· Deadlift with dumbells · Dumbbell Farmer’s Walk	Equipment Carry with different implements
Victim Drag Moderate Intensity Moderate Duration	Core Shoulders Back Arms Legs	· Deadlift · Squat · Heavybag drag · Sled drag · Tire drag	Mannequin drag
Stair Climb with Hose Moderate Intensity Moderate Duration	Core Shoulders Back Arms Legs	· Deadlift · Squat · Step Up · Farmer’s Walk with dumbbells up steps · Step ups or stairclimbs with weighted vest	Stair Climb with Hose
Hose Hoist High Intensity Short Duration	Core Shoulders Lower Back	· Deadlift · Dumbbell rows · Rope shakes · Sled pulls arm over arm	Hose hoist from height
Search Low Intensity Long Duration	Core Shoulders Legs	Crawls with weighted vest Hip mobility exercises	Crawls with weighted vest
Breach and Pull Moderate Intensity Moderate Duration	Core Shoulders Back Chest Legs	One and Two arm pull downs Pull Up Chin Up
Forcible Entry High Intensity Short Duration	Core Shoulders Legs	Cable Chops Cable Lifts All types of weighted rows	Sledgehammer swing to tire
Kneeling Hose Pull Moderate Intensity Moderate Duration	Core Shoulders Back Arms Legs	Dumbbell Row Seated Row Rope Pulls Sled Pulls with arms	Kneeling Hose Pull
Hose Operation Low Intensity Long Duration	Shoulders Legs	All types of rope shakes	Static hose holds in standing position

Chart adapted from Tables 1, 2, and 4