"firefighter" workout

[eemooof]

ultimately i would like to be a firefighter in a few years time. so, i'm turning to you guys to help me get in shape for that.

i know i also need a good diet which i am happy with right now and will be adding more protein to when i start working out.

right now i have adjustable dumbells ranging from 10-50lbs so i think that should be ok for a while, until i get stronger.

i'm not sure but, i think i should be focusing on shoulders, legs, and back (not just those muscles, obviously, but if i were to train certain body parts more than others, those would be the ones i think would be the most needed).

just looking for opinions. thanks in advance

 

[fortunatesun]

I don't know your level of experience so let me say that if you haven't been training for several years it's too early to think in terms of specializing your workout.

You have to build the foundation first, to develop the basic skills necessary that will enable you to do what you want to do. It's all based on progression so first things first. The 3x5 starting strength program which you can find in the Training Information thread is a good as there is. If you're more advanced I"d still stick with the 5x5 and run with it until your progress slows.

Here's a link to an article written by a professional firefighter:

http://www.dragondoor.com/articler/mode3/410/

Obviously he's spent alot of time at this but he still concentrates on the basic compound lifts. He uses kettlebells but you can substitute dumbells. Good ideas for cardiovascular conditioning also.

 

[beerdrinker]

This guy is a firefighter. He knows a thing or two about strength training.

 

[mad dipz]

You can also think about, unless you already know, what a fireman does that certain lifts will benefit you when you become one. You have to obviously Squat and Deadlift, but what else do they do? They carry heavy items. I think the best way to prepare for this is weighted training, coupled with exercises that would resemble what you would most likely be doing. Make a weighted chain vest (Unless you can afford those really expensive x-vests or v-max vests), and try different things like cleans and presses (db and bb), Farmer's Walks, Waiter's Walks, climbing up and down a ladder, etc., just to name a few. You just have to use your imagination to find out what exercises you can mimick (sp?) for the real life firefighter. just my 2 cents.

 

[whitedragon]

Check out www.crossfit.com

 

[JonPee]

cardio cardio cardio. Then after that, more cardio. The physical tests and fire academies are all about endurance.

 

[thebadguy54]

Check out www.crossfit.com

That is the best advice on this thread ^.

Crossfit is perfect for police, fire and military.

Good luck with your career. You've chosen an honorable and noble profession.

 

[thebadguy54]

I don't know your level of experience so let me say that if you haven't been training for several years it's too early to think in terms of specializing your workout.

You have to build the foundation first, to develop the basic skills necessary that will enable you to do what you want to do. It's all based on progression so first things first. The 3x5 starting strength program which you can find in the Training Information thread is a good as there is. If you're more advanced I"d still stick with the 5x5 and run with it until your progress slows.

Here's a link to an article written by a professional firefighter:

http://www.dragondoor.com/articler/mode3/410/

Obviously he's spent alot of time at this but he still concentrates on the basic compound lifts. He uses kettlebells but you can substitute dumbells. Good ideas for cardiovascular conditioning also.

That guy is doing crossfit, trust me, I can tell buy the way his garage gym looks. Mine is the same... olympic rings, med balls, kb's and olympic weight plates and barbells.

 

[thebadguy54]

cardio cardio cardio. Then after that, more cardio. The physical tests and fire academies are all about endurance.

Sorry bro, this is false.

Check this out: http://www.youtube.com/watch?v=wsx3lihkoJY

That is not endurance, that's power.

 

[dolf215]

I am a firefighter and have done the ff rodeos/ challenges before and let me tell you it is deffinitly a lot of cardio endurance! Especially if you are wearing a BA. You need both muscular strength and endurance for the job.

 

[thebadguy54]

I am a firefighter and have done the ff rodeos/ challenges before and let me tell you it is deffinitly a lot of cardio endurance! Especially if you are wearing a BA. You need both muscular strength and endurance for the job.

I PM'd you bro.

 

[thebadguy54]

I am a firefighter and have done the ff rodeos/ challenges before and let me tell you it is deffinitly a lot of cardio endurance! Especially if you are wearing a BA. You need both muscular strength and endurance for the job.

I guess it depends on your definition of "cardio endurance". A FF's bottle will last about 20 minutes when working hard in a fire but when was the last time you spent 20 minutes in a fire? Bust the door down, drag the hose in, search fast and knock the fire out. All the cardio endurance in the world isn't going to help you run up the stairs fast in your gear while carrying heavy tools and equipment. A marathon runner will be gassed in 30 seconds because they lack power.

Regarding the race, IMO something that takes 90 seconds to complete is not considered endurance. Lungs are required, yes, but guys that run marathons will still get smashed by the FF combat challenge.

Running, biking or swimming long is what I consider to be endurance. A 90 sec. race (like the combat challenge) is power, anerobic threshold and pain tolerance. Like I said, you need horse lungs, BUT it isn't an endurance event and I wouldn't train for it or the job by doing slow steady, long distance, endurance stuff.

You can train how ever you like.