When it comes to fitness, most people think in terms of improved appearance, as compared to a firefighter, whose goals can be more health or performance oriented.
Certain exercises, or types of exercise, more closely mimic normal human movement where perception, balance and timing come into play. For example, squats and/or lunges work the front of the thigh (quadriceps), back of the thigh (hamstring), and the buttocks (gluteus muscles), and bring into play important stabilizer muscles of the lower torso, while at the same time requiring the squatter/lunger to maintain balance as they go through the movement.
Whether it be in every day life, or at a multiple alarm, we rarely isolate muscles when we move. Instead, our movements are an intricate orchestration of contractions and releases, involving multiple muscles and tendons that all occur simultaneously. Fighting fire is an extreme example of this.
When wrestling with a hose line gushing water at over 180 gallons per minute, almost every muscle in the human body, directly or indirectly, is working to control the hose. The shoulders, back and biceps pull the unbending hose line into the body, while the chest and triceps hold the nozzle out in front, keeping the water flowing. As you maintain a crouched or kneeling position, the legs are bent, straining to maintain balance, while the muscles of the core flex and stretch, keeping the body upright against the violent backlash of the flowing stream.
When training with firefighters, I like to use as many functional exercises as possible, better preparing them for the rigors of the job. Below are a list of functional exercises as they relate to firefighting duties.
Please realize that any exercise done properly will enhance your performance, and protect you from injury to a certain extent, but the following exercises are designed to produce direct results.
Functional Exercises
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Related Firefighting Skill
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• Step Up
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Stair and ladder climb, overall balance
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• Squat
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Stair and ladder climb, hose line operation, overall strength in transporting heavy equipment
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• Lunge
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Stair and ladder climb, balance and coordination
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• Bench Press
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Hose line operation, hand tool operations, forcible entry
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• Standing Curl
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Climbing, pulling yourself through tight spaces
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• Shoulder Press
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Hose line operation, hand tool operations, pulling ceilings
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• Row
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Hose line operation, heavy power tool operation, roof saw
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• Situp
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Hose Line operation, heavy power tool operation, overall strength in transport heavy equipment
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• Dips
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Climbing, lowering yourself through tight spaces
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• Pushup
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Hose line operation, hand tool operation, forcible entry
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• Running
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Ladder and stair climbing, overall stamina
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• Jogging
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Ladder and stair climbing, overall stamina
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• Brisk Walking
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Ladder and stair climbing, overall stamina
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All the above exercises are fully explained, and illustrated in The Firefighter's Workout Book...
Related:
The Firefighter's Workout Book contains over 50 illustrated exercises and routines, including strength, aerobic and stretching programs for every level of fitness.
