I mentioned in my book ‘Firefighting from within‘ about running at a young age and now I want to share how it helped me as a firefighter. Running helps to get rid of excessive adrenalin and other stress hormones, boosts your mood and keeps you fit. Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise. Also, cardiovascular training for firefighters can make the job a lot easier and is part of the four fundamentals of firefighter functional fitness. Don’t get me wrong, I also did a lot of strength training to cope with the demands of the job too. In fact, here is the weekly training program that I did:
6 days per week - Some sort of running including: Fartlek, Hills, Sprints, Intervals etc.
6 days per week - Plank and grip
1 day per week - Upper body power workout ( low reps / high weight – about 1/2 an hour)
1 day per week - lower body power workout ( low reps / high weight – about 1/2 an hour) + stairs
3 days per week - Full body functional training ( high reps/ low weight) for at least 2 hours
1 day per week - Plyometrics ( Jumping / Bounding)
1 day per week - Rest