Six Anchors of Performance Training for Firefighters
By Ryan Provencher
We know that physical readiness is necessary for firefighters, and we recognize that our needs for physical training change as we progress through our careers as Candidates, Recruits, Firefighters, Administrators, and Retirees. Unfortunately, most physical training programs are not designed to meet our specific needs. The Firefighter Peak Performance Methodology, developed over 30 years of experience, addresses the unique challenges we face in maintaining our fitness and health.
Here are "Six Anchors of Performance Training for Firefighters" to help you achieve your fitness and performance goals:
1. Exercises Based on Movement Patterns
Traditional routines that focus on exercises targeting muscle groups are effective for bodybuilders but fall short for First Responders. Firefighters benefit more from exercises based on movement patterns that closely mimic the physical demands of firefighting, enhancing functional strength and reducing injury risk. Exercises with a tactical application to firefighting tasks help to develop the specific ranges of motion required on the job with a more intentional approach to improving overall performance and resilience.
Key Movement Patterns for Firefighters:
Squat: Develops strength for lifting from the ground, moving equipment, and transferring patients.
Hinge: Strengthens the posterior chain for lifting and dragging in rescue scenarios.
Vertical Push: Builds explosive power for overhead tasks like ladder raises and ceiling breaches.
Horizontal Push: Builds strength for forcible entry and vehicle extrication.
Vertical Pull: Develops power for pulling ceiling during overhaul.
Horizontal Pull: Builds strength for pulling hose and hoisting tools.
Lunge: Enhances lower body strength and endurance for hose deployment and climbing stairs.
Rotation: Increases explosive power for forcible entry and extrication.
Locomotion: Develops endurance for loaded carries on the fire ground and crawling during interior searches.
2. Movement Patterns Loaded with Simple Tools
Using simple tools like Kettlebells, Sandbags, Steel Clubs, and Med Balls adds versatility and practicality to workouts, replicating real-world scenarios firefighters face.
Advantages of Simple Tools:
Versatility: Target a wide variety of movement patterns and ranges of motion in ways traditional equipment cannot.
Practicality: Portable for use at the fire station or home gym.
Specificity: Build functional strength by mimicking awkward objects, positions, and movements encountered during firefighting and EMS work.
Injury Prevention: Develop strength in various planes and ranges of motion in ways traditional equipment cannot.
Efficiency: Require less storage space and are ideal for group training.
Affordability: Inexpensive and low-maintenance.
Programs utilizing simple tools offer a wide variety of training options and benefits that traditional gym equipment cannot match.
3. Interval Training for Energy System Development and Recovery
Interval training develops firefighter fitness by engaging both aerobic and anaerobic energy systems while enhancing strength, endurance, and power. This approach better prepares firefighters for the unique, high-level performance required for emergency response.
Two of my favorite Interval Training Protocols are AMRAP and EMOTM:
As Many Rounds As Possible (AMRAP): The AMRAP Training Protocol may be performed at moderate or high intensity, mirroring the energy system engagement during “Fire Attack” in a structure fire:
ATP-PC (Phosphagen) System: This system powers the initial burst of effort for approximately 10-20 seconds.
Anaerobic (Glycolytic) System: After the initial burst, this system dominates for up to 3 minutes, breaking down glycogen without oxygen for sustained energy.
Aerobic (Oxidative) System: This system supports prolonged activity, akin to working through an entire air bottle, by converting carbohydrates, fats, and proteins into energy with oxygen.
Each Minute On The Minute (EMOTM): The EMOTM Training Protocol may also be performed at moderate or high intensity:
ATP-PC (Phosphagen) System: Engaged at the start of each minute for up to 20 seconds.
Anaerobic (Glycolytic) System: Takes over for sustained effort beyond the initial burst, using glycogen without oxygen.
Aerobic (Oxidative) System: Becomes more active throughout the workout, providing sustainable energy for prolonged activity and aiding recovery between intense efforts.
Incorporating protocols like these into your firefighter physical training programs help you to manage energy expenditure, pacing, and movement quality in the gym so that you can optimize performance on the fire ground.
My favorite Training Protocol for Active Recovery is 30/30:
30/30 Mobility: The 30/30 Mobility Training Protocol may be used as the warm-up on your moderate and high intensity training days, or the primary focus on low intensity training days.
First 30 seconds: Perform movements slowly and deliberately at the edges of your range of motion, noting any stiffness or discomfort.
Next 30 seconds: Increase the tempo, making the movement more dynamic while maintaining proper alignment and muscle activation.
The goals here are to identify any tension or movement limitations that you may have while priming your body for higher intensity work.
30/30 Flexibility: The 30/30 Flexibility Training Protocol may be used as the cool-down on your moderate and high intensity training days, or the primary focus on low intensity training days.
First 30 seconds: Actively contract the target muscle group on a 5-second inhale, then relax on a 5-second exhale. Repeat this cycle for the full 30 seconds.
Next 30 seconds: Focus on complete relaxation, gently deepening into the end range with each exhale.
The goal here is to release any tension that remains in your body from physical training or work stress.
Interval training is highly effective for active recovery, helping firefighters to quickly adapt to physical stress both in the gym and on the job.
4. Training Cycles Provide Structure with Flexibility
The unpredictable nature of firefighting and the demands of shift work require a unique approach to physical training. Traditional seven-day training programs are not optimal for firefighters, making it essential to utilize training cycles that align with various shift schedules. By incorporating flexible training cycles within a periodized program, firefighters can achieve steady progress while accounting for the stress of firefighting and shift work.
Key Components of Performance Training Cycles:
Structure is provided through periodized physical training similar to an annual training plan for athletes.
Annual Training Plan: Programs may be based on development through general physical preparedness, specific physical preparedness, “sport specific” physical preparedness, and active recovery over a period of 12 months.
Specific Adaptation: Programs may also be based on developing specific attributes such as strength, endurance, power, mobility, and flexibility.
Intentional Recovery: Rest and active recovery periods are built into each program to prevent overtraining while promoting long-term fitness gains.
Steady Progress: Intentional Training and Scoring Metrics are used to establish a baseline and to track progress towards fitness and performance goals.
Flexibility is provided through adaptable training cycles in each program and auto-regulation for each exercise.
Adaptability: Training cycles allow for adjustments in the daily workouts based on shift schedules, fatigue, and overall readiness to ensure workouts are safe and effective.
Auto-Regulation: Auto-Regulation refers to subtle adjustments in exercise challenge (for example, load, tempo, or complexity) that allow the athlete to continue training without sacraficing technique or powering through discomfort. Firefighters are encouraged to make adjustments in real time to optimize each training session based on overall readiness each day.
This intentional approach to firefighter physical training helps to ensure consistent progress without compromising health or job performance.
5. Programs Based on Varied Intensity Training
Varied intensity training integrates low, moderate, and high-intensity workouts in each Training Cycle, fostering well-rounded fitness and reducing overuse injuries and burnout.
Here is an overview of Varied Intensity Training:
Moderate Intensity Strength Training: Your training will be challenging on moderate days, with an intensity rating of 5 to 7 and a heart rate between 60% and 80% of maximum.
Low-Intensity Mobility Training: These days are dedicated to identifying tension or movement limitations while priming the body for higher intensity training. Movements are dynamic, with an intensity rating below 4 and a heart rate below 40% of maximum.
High-Intensity Metabolic Conditioning: This is your "Peak Performance" workout in each training cycle. The intensity rating is between 8 and 10, with heart rates between 80% and 100% of maximum. It is very important that you pay close attention to Movement Quality and Discomfort, never sacrificing exercise technique or powering through pain to achieve a specific workout goal. We do not recommend high intensity training on shift.
Low-Intensity Flexibility Training: The goal here is to release any tension in the body from physical training or work stress. It should be a relaxing and enjoyable session, with an intensity rating below 6 and a heart rate below 60% of maximum. This is a great day to add light cardio/endurance training before performing your flexibility exercises in support of your active recovery.
Varied intensity training prepares firefighters for the diverse physical demands of emergency response while supporting optimal recovery in each Training Cycle.
6. Scoring the Workout is Part of the Workout
Scoring the workout is part of the workout when we make reference to intentional physical training. The data collected during each workout is important in establishing a baseline level of performance and for tracking progress over time.
Subjective Intentional Training Metrics include:
Movement Rating: Evaluation of movement quality, biomechanics, and exercise technique (1-10 scale).
Intensity Rating: Rating of Perceived Exertion (1-10 scale).
Discomfort Rating: Awareness of discomfort (1-10 scale).
Tracking these values may feel cumbersome at first, but your ability to intuitively track these metrics will improve with practice. We encourage you to be mindful of these same metrics when you are performing firefighting tasks in training and emergency response.
Developing awareness and mindfulness in your movement will help you to reduce the risk for injury while optimizing your performance in the gym and on the job.
Objective Intentional Scoring Metrics include:
Total Repetitions: Completed with proper technique and intensity.
Total Weight: Used for each exercise.
Heart Rate: Peak, Final, and Recovery Heart Rates.
Tracking objective scoring metrics provides a reliable baseline while helping you to set goals and measure performance in each workout.
Performance Training for firefighters requires a more intentional, specific, and comprehensive approach that addresses the unique physical, mental, and emotional demands of the job. By focusing on movement patterns, incorporating practical tools, utilizing interval training, providing structured yet flexible training cycles, emphasizing varied intensity training, and integrating performance scoring, firefighters will be well supported in achieving fitness and performance goals. Embracing these six anchors of performance training helps to ensure that we are fully prepared to face the challenges of our profession while maintaining long-term health, resilience, and effectiveness on the job.
Ryan Provencher is an Operations Battalion Chief with over 30 of Fire Service experience. He holds a Bachelor of Science in Kinesiology and Exercise Science with a Minor in Nutrition from Washington State University. He has extensive experience as a Fire Department Peer Fitness Trainer and Health/Fitness Coordinator, he is the founder of Firefighter Peak Performance and serves as Executive Fitness Advisor for CRACKYL Magazine.