Try Fitness Like a Firefighter

By Allison Drinnon – January 2, 2022

Firefighters serve as public heroes by fighting fires, saving lives and educating the public on safety. In order to do all of these tasks, firefighters must uphold rigorous requirements, especially physical ones. 

Firefighters must brave dangerous environments and possibly carry another human, water hose or ladder all while wearing heavy equipment that can weigh between 40 to 75 pounds. A firefighter’s mental and physical capabilities must be up to par. Otherwise, the safety of the public and the firefighter themself may be put at risk. 

The fire cadet fitness expectations for the first day of academy are as follows:

Fire Cadet Fitness Expectations

1.5-Mile Run

  • Minimum: Under 12 minutes
  • Competitive: Under 10:40

Metronome Pushups

  • Minimum: 36 pushups at 80 beats per minute onto a 5-inch tall prop
  • Competitive: 43 pushups at 80 beats per minute onto a 5-inch tall prop

Inverted Rows

  • Minimum: 30 inverted rows at 80 beats per minute up to a 5-inch tall prop
  • Competitive: 40 inverted rows at 80 beats per minute up to a 5-inch tall prop

Side Plank

  • Minimum: 1:13 per side    
  • Competitive: 1:20 per side

This may all sound intense, so let’s break it down. The 1.5-mile run, or a 2.5K, can be done through any terrain. However, it may be best to run through changing terrain and environment as it allows you to see new things and challenge your body more. Metronome pushups are regular pushups but they are done to a set beats per minute interval. Inverted rows are like pullups in an upside down pushup position. Side planks are accomplished by angling your body to one side, stacking your legs on top of one another and using your bent arm to hold you up. 

A way we can honor essential workers such as firefighters is through participating in their fitness routine. Want to see if you can rise up to the challenge? Here’s an adjusted four-week fitness routine to work your way up to fire-fighting fitness!

Adjusted Fitness Routine

Week 1

  • Mile Run: Run 0.5 miles, building under five minutes.
  • Metronome Pushups: Do three pushups followed by a 15-second break. Repeat this 12 times.
  • Inverted Rows: Do inverted rows followed by a 15-second break. Repeat this six times.
  • Side Plank: Do a side plank for 20 seconds on each side followed by a 15-second break. Repeat this four times.

Week 2

  • Mile Run: Run for one mile, building to under nine minutes.
  • Metronome Pushups: Do five pushups followed by a 15-second break. Repeat this seven times.
  • Inverted Rows: Do eight inverted rows followed by a 15-second break. Repeat this four times.
  • Side Plank: Do a side plank for 30 seconds on each side followed by a 15-second break. Repeat this three times.

Week 3

  • Mile Run: Run 1.5 miles every day, building to under 16 minutes.
  • Metronome Pushups: Do 10 pushups followed by a 15-second break. Repeat this four times.
  • Inverted Rows: Do 10 inverted rows followed by a 15-second break. Repeat this three times.
  • Side Plank: Do a side plank for 45 seconds on each side followed by a 15-second break. Repeat this twice.

Week 4

  • Mile Run: Run 1.5 miles every day, building to under 12 minutes.
  • Metronome Pushups: Do 18 pushups followed by a 15-second break. Repeat this twice.
  • Inverted Rows: Do 15 inverted rows followed by a 15-second break. Repeat this twice.
  • Side Plank: Do a side plank for one minute on each side followed by a 15-second break. Repeat this twice.

Make sure to stretch before and after, stay hydrated and recognize your body’s limits!

 
 

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