forget about muscle groups
You need to start thinking of the body as one integrated unit, not separate body parts. That's what body builders do (not athletes), and that's great for pure looks.
Think strength / endurance of your entire system. The best way to explain this is to check out my last Firehouse.Com aritcle.
Good Luck and Stay Healthy
Agree with Dr. Jen, but...
Dr. Jen has some great ideas. I use the 50 to 100 pound sled pull and push in the training of my candidates and probies. It lends itself to many options (pushing, pulling, attach hose to it, etc). It's available on powersystems.com
Originally Posted by Drjmilus
(do a google search).
Getting into buddy training where the load or exercise is alternated with another is another great training modality. For example: Perform Dumbbell Push Presses (full body move) for one minute while your partner is making 2 laps with the sled. Switch! Go for five rounds each or whatever you can handle.
When it comes to functional gym exercises, I want to take it one step further and tell you to focus on FULL BODY moves like Squat Presses, Push Presses, Push Ups, Horizontal Pull Ups, and Dead Lifts and don't isolate Muslce Groups either. Even leg presses are not real, and will only be of little value to you on the fireground.
Think high reps and strength-endurance (one word).
Of course, a foundation of cardio where you alternate long slow and short hard workouts is a must.
As a side note:
Real kettlebell training, if you can get it, (not what's available throughout most of the country) is another option, as it's totally functional and full body on every move. My recent appointment as Fire / Rescue Advisor to the American Kettlebell Club has given me a chance to train with world champion Kettlebell Lifter and coach, Valery Federenko, and has given me a great opportunity to share this system with thousands.