Firefighters must complete a wide variety of tasks and face situations that are strenuous and physically demanding. Aerobic fitness, anaerobic capacity, muscular strength, and power are relevant for job performance, safety, and health. High-intensity functional training (HIFT) not only has the potential to improve both aerobic and anaerobic capacity but also strength and performance of common firefighter tasks. Here, we present a firefighter HIFT protocol which consists of exercises that mimic realistic tasks and demands.

Squat repetition maximum (RM) testing is a reliable and safe method for assessing lower body strength in healthy individuals but constraints in technique, time or access to testing devices can restrict its application. Measuring grip strength may provide a simple alternative as it has been linked to lower body strength in non-athletes. However, to date no study has examined the relationship between grip strength and squat strength in an untrained population. Therefore, the purpose of this study was to investigate the predictability of squat performance by grip strength. 25 untrained healthy male adults (24.9 ± 3.4 years) were tested for maximal grip strength and squat 5RM, which was used to calculate the estimated squat 1RM. Our data revealed a significant and strong correlation between grip strength and estimated squat 1RM (r = .68, p < .001) as well as a significant regression equation in which grip strength can explain 46% of estimated squat 1RM (r² = .46, p < .001). The results suggest that grip strength may be used to predict squat performance in untrained healthy male adults, when repetition maximum testing is not feasible.