In your day-to-day life on the job, there is no shortage of responsibilities. Your strength, endurance and cardio are tested everyday: carrying a hose and advancing forward, lifting patients at an EMS incident, controlling hydraulic rescue tools at a vehicle accident.
So what can you do to keep your body prepared for the job?
Consider adding in fitness, speed and agility training exercises to help you get fit and feel great.
Top Firefighter Approved Workout Exercises
Team Lakeland members shared their top strength, endurance and cardio moves below. With a set of weights and a pull up bar, you’ll be ready to get started. Alter your times, repetitions and rest to make these moves part of your next workout!
- Deadlift
- Back Squat
- Front Squat
- Shoulder Press
- Thruster
- Pull-up
- Burpees or Mountain Climbers
- Kettlebell Swing
- Trunk Rotations
- Weighted Lunges
- Planks
- Push-Ups
Top 3 Workouts to Improve Speed, Agility and Fitness
Team Lakeland members, Ryan and Sean, worked their way to the top of the FCC standings in 2016. Here are three of their favorite CrossFit workouts. They all require you to push yourself to the max to simulate combat challenge conditions, challenging you mentally and physically.
Ryan’s CrossFit #1: 15‐12‐20
“Complete the entire sequence with 100 percent effort without rest, in 2-3 minutes.”
- 15 thrusters (95 pound bar)
- Rowing machine – rowing sprint for 15 calories
- 12 thrusters (95 pound bar)
- Rowing machine – rowing sprint for 12 calories
- 9 thrusters (95 pound bar)
- Rowing machine – rowing sprint for 9 calories
*Rest for 5 minutes and then repeat again
Sean’s CrossFit #2: Angie
“This is one of the toughest WOD challenges out there. I often do this workout at the station. Complete each exercise before moving to the next.”
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
Ryan’s CrossFit #3: Jackie
“This is a great workout to develop mental conditioning for the FCC. The real workout and challenge begins at the thrusters. After being fatigued from the row, mental strength is developed by completing the 50 thrusters and 30 pull-ups unbroken.”
- 1000m row
- 50 thrusters (45 pound bar)
- 30 pull-ups
Any of these variations of movements and workouts can be done while wearing and breathing off of an SCBA. This will greatly help with conditioning and becoming comfortable wearing the pack while under physical stress.
To get the full scoop on everything Combat Challenge and FireFit related, download the 2nd Edition Elite Performance Guide now. Within more than 30 pages, you’ll find tips, tricks and information you need to get started in training or refining your favorite fitness routine. From nutrition to gear, exercises to DIY course set up, this eBook has something for every firefighter at every fitness level.
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