For Firefighters, staying fit can make a big difference in job performance and safety. It can help prevent Line of Duty injuries, and in extreme cases, being physically prepared can be the difference between life and death.
Typical bro splits, or bodybuilder workouts are OK, but compound movements and functional training are better. That’s because, #: For performance on the fire grounds, you’ll need to focus on Anaerobic Conditioning, plus the ability to lift and carry heavy loads on the go. Isolated movements like bicep curls won’t help that much. Plus, #2 Shift work creates scheduling conflicts. Most bro split programs don’t jive with 48 hour shifts.
Try the sample program below for Firefighter specific training, designed for your specific goals and schedule.