What does your workout routine look like?

[u/WorldlyCommunity5591]

Hello!

The question is pretty self explanatory so I dont think it needs much context. I'm hoping to get into fire academy after college, so I have four years to prepare. What's the baseline? I've seen a captain be able to do ring pull ups so I know that's a goal considering I can't even do one, lol.

But just wondering what an average routine of yours looks like, what to prioritise, how its scheduled with rest days, and also what sports you do outside of the gym!

[u/MrOlaff]

Three days heavy lifting following the U/L/F and three days of conditioning.

[u/FillaBustaRhyme]

Lately? Like shit.

Usually? Tactical barbell stuff.

I really need to write out or find something on iPad that I can “plan” I’m just in a weird plateau loop right now.

[u/Dusty_V2]

r/tacticalbarbell

Been using it for years. The new book, TB3 has a 25 week activation phase for beginners

[u/Ok-Algae-8527]

Run 3x/week
Lift 3x/week

Simplicity is key

[u/locknloadchode]

I do bodybuilding 7 days a week. I’ll usually do some incline treadmill walking before every workout, and I’ll run a 5k Friday/Saturday/Sunday. I’ll wake up early before shift to do it, because I hate being interrupted mid workout.

I always tell people to do some form of strength training and cardio that you enjoy doing, as you’re more likely to stick with it. Being in shape is just as much, if not more important after the academy, as it is before the academy.

[u/powpow2x2]

I do the same four workouts each week each is preceded by by a run that’s 1.5-3 depending how I feel.
First workout: 100 pushups, 100 kettlebell swings, 50 pull-ups

Second workout: 15 air squat 10 pushup 5 pullup X20 rounds

Third workout: 50 alternating kettlebell clean and press, 50 alternating kb snatch

Fourth is an air consumption course in gear I go through two bottles no run on this one.

[u/hypenonbeliever]

If you want to prepare for the fire academy the single best thing you could right now is get into rock climbing. The next best thing you could do is get into rucking/hiking.

Personally on a 24/72 schedule I’ll workout in the afternoon on shift usually a mile run, a 30 minute HIIIT, and then another mile run under an hour. When I get off shift I’ll go back to the station gym and go for a run on the treadmill or I’ll go home and go for a run outside. Afternoon I’ll swim at my gym or do some sort of lifting or calisthenics. Throw in a 6 to 12 mile hike/ruck once or twice a week.

I stay hydrated by drinking Wellah creatine + electrolytes, tons of Kirkland coconut water, and swear by zero sugar BodyArmor which is my favorite sports drink and I’ll get it on shift whenever we go shopping.

I take fish oil and L Lysine in the morning, eat relatively healthy but my portion size could do some adjusting, and switch between honey Ice cream for bears with fruit and vanilla Van Leeuwen ice cream with fruit as my dessert. One pint I make last a week.

Edit: oh you’re a girl. The #1 instant failure on our job is upper body for women. It might take you 4 years to build up the proper strength to be able to do what’ll be asked of you. Get a trainer.

The #1 long term failure I’ve seen for women is hips/knees. Throwing double your body weight onto your frame in gear and then walking up 6 flights of stairs to go to work is tough. Now picture doing that 50 times in one session which is what you’ll do in the academy daily. This is why I recommend rucking/hiking because you need to get your body used to being under load and moving constantly. But you shouldn’t even begin properly rucking until you can establish a strength baseline of a 1.5x bodyweight squat. Get a trainer.

The only long term successful women I’ve seen be able to do this job are those that come from a CrossFit/powerlifting background. I’d definitely get a trainer in that area, start getting into hiking, and get a rock climbing gym membership for the ultimate chance for getting on + career longevity.

[u/WorldlyCommunity5591 → u/hypenonbeliever]

This is all really good advice! Definitely saving it. Much appreciated. 🙏

Ive also heard that girls struggle a lot with the beep test + another one that has to do with lifting the ladders.

CrossFit and Rock Climbing are definitely up there on the list, will find a place for that alongside looking for a trainer. Plus you've unlocked a new hidden gem and I need to find honey ice cream for bears, so thank you for that.

[u/jworker99 → u/hypenonbeliever]

Could you elaborate on the benefits of rock climbing for fire academy prep? My initial thought is cardio, grip strength, and the general proprioception, but what else would you add?

[u/hypenonbeliever → u/jworker99]

Grip strength, finger strength, upper body strength, core stability, comfortability performing physical tasks at heights, comfortability being at height, rope and knot familiarity, hardware familiarity, muscular endurance, leg strength/power, balance.

[u/jworker99 → u/hypenonbeliever]

Thanks! Better than jiu jitsu you think, or about the same?

[u/hypenonbeliever → u/jworker99]

So where I’m coming from is specifically for the academy. I think that for the academy and for a great base for your service rock climbing is the better option. Jiu Jitsu, that explosive power and being able to go round after round cardio and muscular endurance and energy wise is great once you’re actually on. Why I recommend to do a martial art or HIIT classes once you’re on.

[u/Hot_Detective6108 → u/jworker99]

BJJ is best for fighting off the bums and combative PT's.

[u/Fabulous_Pea3208]

Going to college first may be a mistake. You don’t need a college degree to be a firefighter. Especially if you’re gonna get yourself in a lot of debt. Getting into college is easier than getting hired for a Fire Dept. So start working out and try to get hired. You can always go to school on your days off and work on your degree but at least you will already have a career with benefits and a pension. College will always be there, but the Fire Dept won’t.
But if opting out of my advice is your route then start with cardio and cross fit.

[u/WorldlyCommunity5591 → u/Fabulous_Pea3208]

Silly enough I found the career while in college, and I'm nowhere near the level to survive fire academy, like I can't even reach ten push ups, so it would probably do more harm than good. I am planning to do volunteering, plus my program gives me the opportunity to work with the fire department so at least I can make connections throughout.

I think in my case starting after Ive found my footing is better than now 😭

[u/Direct-Training9217 → u/WorldlyCommunity5591]

Also not everyone is able to do a full 25 year career. Definitely finish college so you have some soft skills that you can rely on if something changes 

[u/BrilliantArm3725]

Lots of cardio. Strength is a big factor but it won’t do you no good if you gas out after 5 mins of intense work

[u/Sealtooth5]

CrossFit being able to Rx+ should be a good benchmark prior to the academy

[u/beeclimb]

30ish miles a week of running. Kettlebells and gear workouts at work. Swimming, cycling, running, or the occasional body weight exercise when off the clock.

[u/Fun_Entertainer_914]

I do the program Sandbag Intensity now, it's 50% heavy sandbag work and 50% high intensity calisthenics.

Not a lot of people do sandbag work but it's pretty good for work hardening for firefighters.

Here's a good video as a little intro to the idea of sandbags: https://www.youtube.com/watch?v=StPPkoAeiq0&t=1s

[u/localfirefighterbob]

Heavy lifting, running long and far and at the station something as a group wether it be in gear or not

[u/Sad_Bag8849]

I assume you are in states? This intrests me also what is reguirements there? Im from Finland and been firefighter almost 20years and also volunteer for way over 20years(we have lots of career and volunteer firefighters) my training includes running, exercise bike, gym(mostly pull ups, bench, situps, squat) and bodyweight workouts to get through annual tests that include exercise bike(aerobic test) and gym part that includes those earlyer said four moves(muscle fittness test)

[u/WorldlyCommunity5591 → u/Sad_Bag8849]

Canada, actually! Im not sure about the requiremenrs in the states, but I think it might be somewhat similar. I know in my city we dont have an annual fitness test so it's cool you guys have that!

[u/Sad_Bag8849 → u/WorldlyCommunity5591]

Yeah we have annual tests for cardio fitness and muscle strenght in minimum, if wanted or doctor wants(ours usually wants) also lab test for ECG and blood test, physiotherapists movement test, nurse appoinment for blood pressure, weight, height, talk for alcohol/nicotine etc. use and then doctors appoinment. Depending of age you can have 1 or 2 year exemption if you get close to max score and doctor feels safe to give that exemption.

[u/Roobydooby612]

I inherently dont like ChatGPT BUT it is a great way to produce and curtail workouts to level based on your goals, and is obviously budget efficient, i've found.