Workout Routines Unique To Specific Firefighter Fitness Requirements – Denny Hughes

 A Firefighter workout routine is different from a typical workout as the required physical attributes of a firefighter are specific to the job at hand. In this article, we will look main requirements of a firefighter workout.

Denny Hughes Firefighters need excellent upper body strength for carrying heavy objects up and down several flights of stairs. Also, balance is essential as the firefighter needs to move up and down the stairs at a fast pace whilst carrying their equipment at the same time.

 Typical bodybuilding workouts focus on building big muscles, but this is not suitable for a fireman as the extra muscle mass is likely to slow them down.

The firefighter workout routine, therefore, needs to focus on developing the main physical attributes needed for the job at hand: upper body strength, speed, and balance.

So let's look at each of the requirements of a firefighter and see what sort of exercises can help achieve these.

Upper Body Strength: Denny Hughes

Push-ups work the entire upper body including the chest, arms, shoulders, and hands. Push-ups will also enhance endurance when done for a high number of reps. Endurance is important since the firefighter needs to stay ready and alert at all times on the job, that could potentially last a very long time.

Weight training can also be used with the basic compound exercises such as the bench press, shoulder press, and bicep curls. However, the aim is not to get bulky muscles so doing these exercises for a higher number of reps for all-round strength is recommended over low reps of heavyweights, which focuses on building bulky muscle.

Speed

Speed is important for a firefighter and speed can be developed from cardio, lifting weights, and bodyweight exercises. Cardio is a good way to develop both spend and endurance and should be integrated into a fireman workout plan. It is a good idea to focus on the sort of exercises that are similar to the movements that a firefighter may have to perform on the job.

Therefore running on the treadmill with an incline, and stair climbers on high-intensity settings are suitable.

Also, cardio that does not require equipment is great for a fireman workout plan. This may involve going for a run outdoors, running up and downstairs and rope skipping are also suitable for a firefighter fitness plan.

When performing resistance exercises it is important to focus on quick, explosive movements. The combination of speed and resistance results in power. Denny Hughes  Explosive, powerful movements are required as a fireman as equipment often has to be hauled upstairs quickly and efficiently.

In addition to weights and bodyweight exercises, kettle bell workouts can be very suitable for the needs of a fireman. Explosive power is needed by nature to lift a kettle bell and is a great way to develop firefighter fitness.

Balance

Firefighters need a strong core to remain balanced whilst on the job. The core of the body is the abdominal muscles, so concentrating on developing strong abs is an excellent way to improve all-round balance.

Yet again, the tried and trusted basic exercises are sufficient. Crunches performed slowly and for sets of 25 reps is the best exercise to develop abdominal strength. You should focus on reaching failure at the 25th rep, so as you improve, slow down each rep even more.

Denny Hughes Sit-ups are another good abdominal exercise, but sit-ups focus more on explosive power. Perform sit-ups at a quicker rate and for more reps. The combination of sit-ups and crunches will develop strong abs that will give the body the care it needs.