Strength vs Conditioning Training for Firefighting
When it comes to firefighting, physical fitness isn't just an asset—it's a necessity. Firefighters face a variety of demanding tasks that require the use of all of our energy systems. A firefighter must simultaneously be able to express great feats of physical strength, while also possessing the endurance required to continue to work in stressful environments. To meet these challenges, a well-rounded fitness regimen is essential, often emphasizing both strength and conditioning. However, the debate persists: which aspect is more crucial for the firefighting profession? Is it the raw power and force provided by strength training, or the durability and stamina built through conditioning? In this blog post, we'll delve into the unique roles of strength and conditioning in firefighting, comparing their importance and exploring how each contributes to the overall readiness and effectiveness of firefighters.
How Strong does a Firefighter need to be?
It’s no question that a firefighter needs to be strong to fulfill their duties optimally. But what exactly does that mean? Should a firefighter be satisfied with the minimum standard set by the NFPA, CPAT, and their department? Or should each firefighter be prepared to achieve the most strength demanding task that they will ever face, at any given moment? At Good Dudes Put Out, we believe the latter. Too often, we hear and see professional firefighters justify their lack of strength with the narrative that they are “strong enough” to accomplish the basic functions of the job. Meaning that they feel that as long as they are strong enough to drag a hose and carry a p can, that they deserve to be put in a position to save lives. We believe that each and every firefighter should be not only capable, but confident in their ability, to perform the most aggressive strength demanding task that one can imagine on a fireground. Simply put, a firefighter should possess the physical strength required to save their brothers and sisters in an IDLH environment. They should be able to lift and move a 250lb individual, with full gear, through obstacles. How many people in your department do you know that can accomplish this task? How many do you know that have no chance in hell at accomplishing it? We should all be striving to be strong enough to perform the most strength and power dependent duties possible.
How Conditioned does a Firefighter need to be?
It doesn’t really matter how strong you are if you aren’t adequately trained to have the endurance required to complete tasks thoroughly. You may have 600lb deadlift but if you’ve already sucked down your bottle and gassed out before you can do any real work, you’re not much use on the fireground. Just as in our philosophy with strength training, we believe that firefighters should strive to not just meet the minimum standard, but to excel and to be prepared for the most arduous task conceivable. We have likely all experienced what it is like to be fatigued. The fireground is no place to gas out. When fatigue sets in, decision making is compromise and an individual’s ability to perform their job at their highest level is significantly reduced. The old axiom holds true, “Fatigue makes cowards of us all”. To summarize, a firefighter should be able to perform multiple iterations and assignments at their absolute best, without experiencing fatigue.
Strength and Conditioning: Which is more important?
Make no mistake, all firefighters should be training both Strength and Conditioning simultaneously. Having all of your physical attributes biased towards one or the other is unacceptable. However, there may be one that is more important than the other. This is largely based on what attributes a firefighter already possesses. Some have a genetic or previous training predisposition towards strength or endurance. The key to understanding what each individual should work on is understanding your strengths and weaknesses (what you’re good and bad at). More likely than not, your body favors one of these modes of training, and the other is lacking behind. A good firefighter makes the most of their strengths, a great firefighter transforms their weaknesses into strengths. Work on your weaknesses.
That being said, the question still remains. Which is more important? While this point is debatable, we believe in the following philosophy: You have to be strong enough to play the game. If you haven’t reached an adequate level of raw physical strength to not only perform the minimum requirements of the job, but to excel in the most demanding scenario possible, then you are not strong enough. If you aren’t strong enough to perform these tasks, then it doesn’t matter how long you can go. Doing something slowly is better than not doing it at all.
Strength training should be the foundation of every firefighting fitness program. The vast majority of firefighters do not meet the level that we have defined as an acceptable standard to perform the job optimally. Even for someone who does meet this standard, regular strength training is essential to maintaining that level of performance throughout their career.
How long does it take to be strong enough to be a firefighter?
Conditioning takes months to build, Strength takes years.
Again, we are by no means advocating for a fitness program that is lacking in the way of endurance training. However, an adequate level of strength takes longer to build than an adequate level of conditioning. These separate physical adaptations can and should be trained simultaneously, but with a greater focus and emphasis on developing an optimal strength and power baseline. If a fitness program is too conditioning biased, it is much harder to build strength, and less likely that an individual will ever reach their potential. Only once the acceptable level of strength has been achieved, should a firefighter strive to maximize their endurance capacity.
Strength training for firefighters
A strength training routine for firefighters should include compound movements over isolation exercises. A compound exercise is one that involves moving several muscle groups simultaneously, such as: Squats, Presses, Pulls, Deadlifts, Cleans, Snatches, etc. The body moves a whole, and should be trained as such. While traditional bodybuilding exercises are beneficial for increasing muscle mass, they don’t typically do much in the way of building the athletic strength required for firefighting tasks. Isolation exercises should still be included in a strength training program, as accessory movements.
Strength building requires progressive overload and heavy lifting. This means that you should always be striving to lift heavier weights for given rep ranges. The best rep range for building maximal strength is 1-3 reps, though higher volume sets are still valuable and should be included in a progressive program.
Conditioning for firefighters
Firefighters can train conditioning by focusing on cardiovascular endurance, agility, and stamina through a variety of high-intensity interval training (HIIT), circuit training, and endurance exercises. Incorporating activities such as running, cycling, rowing, and stair climbing can enhance cardiovascular fitness and simulate the physical demands of firefighting. Interval training, where short bursts of intense activity are followed by brief rest periods, can improve aerobic and anaerobic capacity, crucial for sustaining energy during prolonged incidents. Additionally, functional drills like carrying weighted gear or dragging heavy objects can mimic real-life scenarios, enhancing both cardiovascular endurance and practical agility. Regularly including these varied and challenging workouts in a fitness regimen helps firefighters build the conditioning necessary to perform effectively in high-pressure, physically demanding situations
Should I train strength or conditioning for firefighting?
In conclusion, the debate between the importance of strength and conditioning in firefighting fitness ultimately leans towards the necessity of building a solid foundation of strength. While both elements are essential and should be trained concurrently, the emphasis on strength training ensures that firefighters have the raw power and physical capability to handle the most demanding tasks they might face. Adequate strength provides the bedrock upon which other skills and attributes can be developed, including endurance and stamina. However, it is crucial not to neglect conditioning, as it complements strength by enabling sustained performance under prolonged stress. A comprehensive fitness program that prioritizes strength while also cultivating endurance will best prepare firefighters for the physical challenges of their profession. This balanced approach ensures they are ready to meet the demands of the job and protect their own safety and the safety of others.
