High-Intensity Functional Training for Firefighters

Abstract

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.

A Description of Exercise Programs Implemented During a Firefighter Training Academy

“…The firefighting literature indicates that minimal-equipment programs, 9,23,31 maximal-equipment programs, 25,36,37 and hybrids of these two extremes 34,38 all improve physical fitness and occupational performance. This information is convenient because lack of equipment and facility access are two commonly cited barriers to the implementation of formal exercise training within firefighting populations 9,23,31,33,34,50 . For fitness professionals with access to cardio modalities, barbells, dumbbells, and resistance machines, AT, RT, and CT programs can be successfully executed.…”

“…This information is convenient because lack of equipment and facility access are two commonly cited barriers to the implementation of formal exercise training within firefighting populations. 9,23,31,33,34,50 For fitness professionals with access to cardio modalities, barbells, dumbbells, and resistance machines, AT, RT, and CT programs can be successfully executed. On the other hand, those who only have access to fire station gear and/or easily transportable equipment (eg, medicine balls) may consider prescribing HICT, HIFT, and MM-HIIT programs.…”

“…Regardless of the training block, each exercise session was preceded by a 10- to 15-minute warm-up that consisted of multiplanar mobility, stability, and calisthenic exercises 50 . Similarly, each exercise session concluded with a 5- to 10-minute cool-down that consisted of foam rolling and static stretching 34 .…”

“…Regardless of the training block, each exercise session was preceded by a 10-to 15-minute warm-up that consisted of multiplanar mobility, stability, and calisthenic exercises. 50 Similarly, each exercise session concluded with a 5-to 10-minute cool-down that consisted of foam rolling and static stretching. 34 To allow for a smaller coach-to-subject ratio, the subjects were divided into two groups and each group performed a different style of exercise on any given training day.…”

Effect of a High-Intensity Circuit Training Program on the Physical Fitness of Wildland Firefighters

“…This approach relies on multiple and multimodal functional exercises such as lifting, pushing, pulling, loading or locomotion that more closely resemble work-specific tasks [16]. One form of high-intensity functional training is high-intensity circuit training (HICT), where participants typically complete a set of exercises for a certain number of repetitions or time, each of which targets a different muscle group following a circular fashion [43]. This type of training has been previously applied in structural firefighters through multi-joint exercises that simulate the movement patterns of firefighting tasks in circuit mode [19].…”