To outfit fire stations with fitness equipment, administrators need to decide what is more important: firefighter performance or firefighter aesthetics. Traditionally, firefighters have engaged in weight-training techniques geared toward increasing lean muscle mass and strength gains, subscribing to the idea that more muscle equals greater ability and performance on the fireground. Unfortunately, much of this type of training has followed the principles and methodologies of the bodybuilding culture rather than those of performance enhancement and injury prevention.

Bodybuilding requires participants to train specifically for the demands and requirements of that sport. Successful bodybuilders strive to achieve symmetry in both form and function; however, firefighters who employ bodybuilding principles within their training regimens often grow muscle at the expense of movement and proper body function.

I have performed movement assessments over the year on a large number of firefighters, many of whom had acquired significant muscle mass through bodybuilding principles. Aesthetically these individuals were nearly perfect, but the majority presented with significant core weakness, left-right strength imbalances, and movement dysfunction that predisposes them for acute or chronic injury. Additionally, many of these individuals had cardio-respiratory fitness levels far below recognized minimal standards for firefighters, due to a lack of necessary cardio-respiratory training performed at adequate intensities.

A thorough examination of the physical demands associated with firefighting tasks clearly identifies the need to develop and/or enhance physical attributes such as muscular endurance, strength and power; core strength and stability; cardio-respiratory fitness; and recovery and regeneration of muscle and connective tissues. The IAFF/IAFC Joint Wellness and Fitness Initiative outlines numerous tests to evaluate many of the attributes mentioned above. Other assessment tools such as the Functional Movement Screen and the National Academy of Sports Medicine's postural and movement assessments specifically are used to identify strength and muscle imbalances, and movement dysfunction, both of which can lead to injury.

The following sections will address each of the specific physical attributes described above, and will describe specific types of equipment used to improve these physical qualities. The decisions to purchase the equipment currently in use by my department were based on research in performance enhancement of both firefighters and athletes.

Muscular Strength, Endurance

Firefighters perform a variety of tasks on the fireground and other emergency scenes. Some tasks require repetitive movements over extended periods of time, while others are more dependent on a single feat of maximal strength, or powerful, explosive movements. A comprehensive training program will address each of these areas in an attempt to improve performance.

The National Academy of Sports Medicine defines muscular endurance as the ability of a muscle or muscle groups to produce and maintain low levels of force over an extended period of time. Firefighters rely on muscular endurance to perform tasks such as ceiling breaching and pulling. Muscular endurance, or the lack thereof, is what dictates how long we are able to continue the task of pulling ceiling before we reach a point of failure. Additionally, muscular endurance provides a foundation for stabilizing and supporting the joints of the body through proper posture, a process that has been shown to help reduce injury. Training for muscular endurance involves resistance training protocols that employ lighter weights and higher repetitions.

I have implemented dumbbells, kettlebells, resistance bands and tubing, and TRX Suspension Training devices in my firefighters' programs to aid in the development and enhancement of muscular endurance.

Muscular strength, or maximal strength, has been defined as the amount of force that a muscle or muscle group can exert in one maximal effort. A practical example of the application of muscular strength on the fireground is the necessity to lift, push or pull a victim, a heavy object or — in the worst-case-scenario — a downed firefighter.

Muscular power is defined by the NASM as the ability of the body to produce the greatest amount of force in the shortest amount of time. Firefighters must produce maximal power when using tools such as axes and sledge hammers during ventilation, breaching or extrication operations. Firefighters rarely perform a single, explosive movement; rather they perform tasks that rely on the ability to deliver repetitive, explosive movements, a quality often referred to as power-endurance.

Much of the equipment used to improve muscular endurance also can be used to develop strength and power. Manipulation of the acute training variables such as the number of repetitions, sets, speed of movement and the weight lifted determine the resulting training effect, i.e. strength or power. The addition of power-specific medicine-ball exercises can be beneficial for improving rotational power, similar to that which is required to swing axes and sledge hammers. This type of performance-enhancement training is not possible with conventional weight-training equipment. The pictures above illustrate some examples of power development training using medicine balls.