Firefighting is an occupation unlike any other. This work requires a combination of physical and mental strength as well as a willingness to put oneself in danger to protect others. To perform at the most competent level and provide the most effective service for those in need, firefighters need to be in top physical condition. A workout program that addresses specific challenges involved in firefighting can help you be more prepared.

Cardiovascular Training

Because elevators and escalators are dangerous to use during fires, firefighters often have to run up flights of stairs in heavy equipment. Moving from room to room quickly, particularly when fresh oxygen is limited, also requires a high capacity for cardiovascular work. Thus, cardio workouts such as running, biking, and swimming can be helpful for firefighters. Running with a weighted vest or doing workouts on stair climbers can provide increased specificity to workouts. Weighted jump ropes can also provide a challenging cardio workout for firefighters.

Upper Body Strength

Tasks such as carrying unconscious victims and chopping through doors with axes require immense upper body strength. Not all workout plans feature highly functional exercises, so suggests firefighters combine several exercises for maximal efficiency and effectiveness. Performing a sequence of dumbbell curls to overhead presses to triceps extensions combines three strength-building exercises into one intense repetition. Performing compound exercises -- those that work multiple muscle groups at once -- are also optimal choices for firefighter workouts. Upper body compound exercises include the bench press and hang cleans.

Lower Body Strength

The task of providing strength for you to move despite carrying a heavy load of equipment ultimately comes down to your legs. Compound exercises such as back squats and lunges can help you develop the leg strength necessary for effective firefighting. Barbell step-ups and front squats can also be highly effective at building up your legs.

Explosive Power

When firefighting, the ability to produce large amounts of force in sudden bursts can be important, particularly if you have to bust through barriers or move debris. To develop your explosive strength and power, perform a workout that includes squat jumps, dumbbell jerks and plate jumps. Burpees can also help you build explosive power and don't require weights, so they can be done almost anywhere.

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