Train With A Purpose
There is no one way to prepare for the physical demands of the fire service, but there is a clear method for retaining strength and minimizing injuries over the course of a career. Regardless of the fitness regimen, a firefighters's training objective should focus on core strength, shoulder stability, leg strength, grip and cardiovascular endurance. A minimum of 4 training days a week is recommended. Each encompassing a proper warm up, cooldown and workout that elevates the heart rate for at least 20 minutes.
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Warm up
Your warm up should get you sweaty while preparing the body for the movement patterns of the day's workout. Think dynamic warm up. Equally as important, it should incorporate prehabilitative work. The use resistance bands, spine mobilization and the Crossover Symmetry are highly advised. The benefits of prehab lie in bulletproofing of your tendons, ligaments and muscles. Done consistently, it will help you move weight, equipment, overhaul and function safely over time.
Cooldown
Your cooldown should be completed while sweaty and target the muscle most involved in the day's training session. Foam rolling, static holds and stretching for :45 - :60 are great options. As a rule of thumb, warm ups rent you the mobility to complete a task. Properly stretching during your cooldown will help you own the desired range of motion over time. Please see "stretches" in the Movement Videos portion of the Fitness Page for help building a warm up or cooldown.
Workout
Your workout, regardless of modality, should be functional and inch you closer to one of your training objectives each time you train. Focusing on the 8 foundational movements will help build usable strength, power, mobility and durability.​
Squat - Hinge - Lunge - Push - Pull Carry - Core - Aerobic
Training these movements with a proper warm up, cooldown and consistent prehab will help lay the foundation to perform during a 20 - 30 year career.