Firefighter workout

[nycdiesel]

Im going into the fire dept and was wondering a good workout to prepare me for the academy? im guessing alot of lunges, leg work.....anyone got any input on this? thanks

 

[eando]

Start running up lots of stairs with a weighted backpack...

 

[nycdiesel]

thanks...i got the 50 pound vest....been doing the stepmill at a pretty good pace with the vest....shit gets some getting used to.

 

[nodiggitydave]

good on you man, as well as the fitness I recommend high cable woodchops, or the 3x5 program would work a treat.

 

[Bald Gorilla]

I would say you need lots of bleacher running too. Not the stair climber. Work on sprinting up, not just jogging. Do lots of ab work with twist, because you'll have to pull a charged hose, most likely. Some overhead stuff for ladder work. I'd keep the workouts fast and intense, with only short breaks. The test is nonstop high intensity work. Or at least mine was.

 

[nycdiesel]

prob some type of circut training would help? i know im going to lose size preparing for the academy, but u gotta do what u gotta do.
thanks for the info guys

 

[firefighter337]

Start crawling bro. Crawl full gear if you have it. Get used to using your SCBA. Use it religiously.

Swimming is awesome for controlling your breathing. Start slow for 10-15 laps (50m pool) Step it up for the last 5 laps.

Circuit training is a great idea. I normally keep my workout simple.

Sprints are a great idea for cardio. It helps me personally for initial interior attack stamina.

I am currently working on my transformation now. I got fat, I am on a serious cutting routine now. Trying to loose about 40 lbs. I am trying to learn how to eat healthy again.

Good Luck, If you need anything holler.

 

[nycdiesel]

thanks for the info......do u think distance running would be more effective than running like several half miles at hard paces, or would it be better to run like 3 miles at a slower pace?

 

[firefighter337]

I would do both. One day - long, slow; One day - short, fast.

 

[nycdiesel]

thanks...i ordered some of that lipoflame...hoping it can help give me a boost....i hate running distance, i guess u gotta get used to it.