firefighter fitness: Beat the Heat

​Firefighter Fitness: Beat the Heat - Conquering Heat Stress with Smart Training Strategies by T.J. Johnston

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As Firefighters, we face extreme heat stress during our duties, so at least some of our gym preparation should focus on enhancing heat tolerance, cardiovascular fitness, muscular strength, and endurance. 
​Here are some effective ways to prepare in the gym for the heat stress firefighters face:

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1. Cardiovascular Conditioning

• Interval Training: High-Intensity Interval Training (HIIT) can improve cardiovascular fitness and simulate the high-intensity bursts of activity firefighters experience.
• Steady-State Cardio: Incorporate running, cycling, or rowing to build endurance. Long-duration cardio at moderate intensity helps build a strong aerobic base.

2. Strength Training

• Functional Strength Exercises: Use movements that mimic firefighting tasks, such as sled pushes/pulls, farmer’s carries, and sandbag lifts.
• Compound Movements: Focus on exercises like squats, deadlifts, and bench presses to build overall body strength.
• Core Stability: Incorporate exercises that enhance core stability and strength, such as planks, Russian twists, and leg raises.

3. Heat Acclimation

• Controlled Heat Exposure: Gradually increase your tolerance to heat by working out in warmer conditions. This can be done by working outside in warmer weather or using a sauna post-workout. (Heat stress tolerance should be done carefully and under supervision!)
• Hydration and Nutrition: Practice proper hydration strategies and maintain electrolyte balance. This is crucial for performing in and recovering from heat stress.

4. Functional Training

• High-Intensity Circuit Training: Combine cardio, strength, and endurance exercises in a circuit format to simulate the demands of firefighting.
• Use of Gear: Train wearing weighted vests or gear that simulates the weight and restriction of firefighter equipment.

5. Flexibility and Mobility

• Dynamic Stretching: Incorporate dynamic stretches before workouts to improve range of motion and reduce injury risk.
• Yoga/Pilates: These practices enhance flexibility, core strength, and mental focus, which are beneficial for handling stress.

6. Mental Toughness

• Stress Inoculation Training: Engaging in activities that build mental resilience, such as intense longer circuits that simulate firefighting scenarios help to build mental resilience (grit). This can help keep you calmer in high stress environments which reduces stress induced heat production. 
• Mindfulness and Relaxation Techniques: Practice techniques like meditation, deep breathing, or visualization to improve stress management and focus.

7. Recovery and Monitoring

• Adequate Recovery: Ensure proper rest, sleep, and recovery practices to allow the body to adapt to increased physical and heat stress.
• Monitor Vital Signs: Keep track of heart rate, hydration levels, and overall physical preparedness to prevent overtraining, and to be ready for the next call.

Sample Workout Plan

Day 1: Strength and Heat Acclimation

• Warm-up: 10 minutes dynamic stretching
• Strength Circuit Training:
  1. Hex Bar Deadlifts: 4 sets of 6-8 reps
  2. Goblet Squats: 4 sets of 8-10 reps
  3. Alternating DB Bench Press: 4 sets of 8-10 reps ea.
  4. Chainsaw Row: 4 sets of 8-10 reps ea.
  5. Core: Planks Sandbag Pull Throughs, 3 sets of 1 minute
• Heat Acclimation: 15-20 minutes in a sauna post-workout

Day 2: Cardiovascular and Functional Training

• Warm-up: 3-5 minutes jogging (or any other cardio) + 5 minutes dynamic stretching
• Interval Training: 30 seconds sprint, 1-minute walk/jog/or subst., repeat for 10-15x
• Functional Circuit (3 rounds):
  1. Sled Push: 30 meters
  2. Farmer’s Carry: 50 meters
  3. Tire Flips: 10 reps
  4. Burpees: 15 reps
• This circuit can be done on air and in gear/vest (fitness level dependent). 

Day 3: Mobility and Mental Toughness

• Yoga/Pilates session for 45-60 minutes
• Mindfulness practice: 10-15 minutes meditation
• Breath Work (check out the box method)

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​By following these strategies, we can better prepare our bodies and minds for the demanding conditions they face on the job. Regularly incorporating these elements into our gym routine will enhance our performance and resilience in the field.

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