Tactical training techniques designed for the physical demands of the fireground. Train like you fight.
Firefighting is one of the most physically demanding professions. You're not training to look good—you're training to save lives, including your own. The movements, intensity, and endurance required on the fireground are unique. Generic gym routines won't cut it. This guide focuses on functional fitness that directly translates to pulling hose, climbing ladders, forcing doors, and rescuing victims.
The king of functional movements. Mimics lifting victims, equipment, and debris from the ground.
Builds the leg strength needed for climbing, crawling, and working in low positions while wearing gear.
Pulling strength is crucial for hose operations, forcible entry, and rescue drags.
Total body exercise that builds grip strength, core stability, and carrying endurance.
Shoulder strength for ladder raises, ceiling pulls, and overhead work.
Single-leg strength and stability for uneven terrain and asymmetric movements.
45% of on-duty first responder deaths are from sudden cardiac events. Cardiovascular fitness isn't optional—it's survival training. Aim for 150+ minutes of cardio per week, mixing steady-state and high-intensity work.
Mimics the start-stop nature of fireground operations. Better than steady-state for fire service demands.
Full-body cardio that's low impact but extremely effective. Great for stations with limited space.
Nothing prepares you for high-rise operations like actual stair work. Use your station's drill tower.
Combines cardio with pulling strength. Excellent for building the endurance needed for sustained operations.
You don't need a fancy gym. Use what's available at the station for realistic, job-specific training.
24' or 35' extension ladder carries, raises, and shoulder carries around the station.
Advance charged 1¾" or 2½" line. Practice nozzle work, kneeling advances.
Sledgehammer swings on tires, Halligan work on door props.
Victim drags, carries, and stair descents with rescue mannequin.
Stair climbs in gear, ladder raises, rope operations.
Roll and unroll hose for time. Shoulder hose bundles for carries.
Perform these exercises in full turnout gear periodically. The added weight (45-75 lbs) and heat stress is what you'll face on the fireground. Train as you fight.
High-intensity circuits that simulate fireground operations. Complete these as a crew for accountability and competition.
5 rounds for time:
• 10 Burpees
• 20 KB Swings (53/35 lb)
• 30 Box Step-ups
• 40 yard Farmer's Carry
AMRAP 20 minutes:
• 200m Run
• 15 Push-ups
• 10 Pull-ups
• 15 Air Squats
For time:
• 50 cal Assault Bike
• 40 Wall Balls
• 30 Box Jumps
• 20 Pull-ups
• 10 Burpee Box Jump-overs
Every minute on the minute (EMOM) x 20:
Odd: 12 KB Deadlifts
Even: 8 Burpees
A strong core protects your back during lifting, pulling, and awkward positions common on the fireground.
The foundation of core stability. Progress from standard to more challenging variations.
Resist rotation to protect your spine during forcible entry and hose work.
Generate power through rotation for swinging tools and forcing doors.
Adapt this template to your shift schedule. Consistency beats perfection—aim for 4-5 training days per week.
| Day | Focus | Duration | Example Workout |
|---|---|---|---|
| Day 1 | Upper Body Strength | 45-60 min | Bench press, rows, overhead press, pull-ups |
| Day 2 | HIIT / Cardio | 30-40 min | Fireground circuit or interval training |
| Day 3 | Lower Body Strength | 45-60 min | Squats, deadlifts, lunges, step-ups |
| Day 4 | Active Recovery | 20-30 min | Light cardio, stretching, mobility work |
| Day 5 | Full Body / Skills | 45-60 min | Station equipment training, skill drills in gear |
| Day 6 | Cardio Endurance | 30-45 min | Stair climbing, rowing, or steady-state run |
| Day 7 | Rest | — | Complete rest or light stretching |
You can't out-train a bad diet. Fuel your body for performance and recovery.
Drink half your body weight in ounces daily. More on training days and calls.
0.8-1g per pound of body weight. Essential for muscle repair and recovery.
Your fuel source. Focus on whole grains, fruits, vegetables before shifts.
Avocados, nuts, olive oil. Support hormone function and joint health.
7-9 hours when possible. Sleep is when your body recovers and rebuilds.
Prep meals at the start of shift. Grilled chicken, rice, and vegetables can be batch-cooked and reheated quickly between calls. Avoid heavy, greasy meals that cause energy crashes.
Never train cold. 5-10 minutes of dynamic movement before every workout.
Tight muscles lead to injury. Spend 10 minutes daily on mobility.
Back injuries are the #1 cause of disability retirements. Protect your spine.
Track your workouts, compete with your crew, and stay accountable with RIT READY.
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