Firefighter Training Course Exercises

A firefighter has one of the most physically strenuous and demanding jobs on the planet. Firefighters have to stay on the job no matter how long or intense the fire they are fighting is; some men may be on the job for more than 6 hours at a time, handling heavy equipment and battling exhaustion as well as the fire. More firefighters die from cardiac arrest than fire or smoke inhalation. In order to prepare for their job, firefighters put their skills to the test as well as their endurance.

  1. Cardio Exercises

    • In order to keep their heart strong in the face of long and dangerous battles with fire and other disasters, firefighters must improve their endurance. The best way to do this is to begin a running program. Firefighters regularly enter marathons and triathlons, and they are encouraged to do so. Running is at the core of the workout. Running 3 to 5 miles per day is one of the key parts of the workout program.

    Step Exercises

    • New York City first responders on 9-11 had to clear out the World Trade Center Twin Towers. Though the job turned out to be impossible because of the nature of the explosion, first responders went up the stairs of the huge buildings. Some got as high as the 30th floor, and they had to do it by climbing stairs. Firefighters regularly go through stair-climbing workouts to prepare for their job. Firefighters have to climb 10 to 15 flights on a regular basis in order to build strength and endurance.

    Building Strength

    • Firefighters regularly have to carry victims down stairs or even ladders. Many of the people they carry weigh close to 200 pounds or more, so firefighters must build strength in their workouts. The bench press builds great upper body strength. Lift 225 pounds with a spotter. Put this weight on your chest and lift as many times as possible in a 1-minute test. Rest for 2 minutes and repeat the drill.