The 3 Fs of Firefighter Fitness: Part 4 - Functional Firefighters: How To Maximize Your Performance on the Fireground

Rich Meyer reviews one of the most important tools you have in your possession on the fireground: your body.


Your body is another tool of the trade which you always carry on a job. If you do not constantly train your body, you will not be able to function optimally, and you may be putting yourself or one of your teammates in danger. Think about the tools you grab when you're going to work: halligan, axe or...


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Session 2: Sets/Reps
Warmup (calisthenics): 5 minutes
A1 Lateral Lunge: 3 x 12 each leg
A2 Lunge: 3 x 6
B1 Stability ball pushup: 3 x 12
B2 Dumbbell chest press: 3 x 6
C1 Towel chinups: 3 x 12
C2 Lat pull down: 3 x 6
Conditioning (sledgehammer): 3-5 minutes
Cool down (stretching & massage): 5-10 minutes


Rich Meyer, CSCS, USAW, is the author of FAST Responders: The ULTIMATE Guide to Firefighter Conditioning and owner of FASTBODIES Fitness and Performance in Bloomfield, NJ. Meyer is a firefighter and rescue technician with the Bloomfield Volunteer Fire Rescue Company and is available for private, company or fire department physical fitness coaching. To receive a free training journal, go to www.functionalfirefitness.com.