An Interagency Wildland Firefighter Fitness Program

Michelle Ryerson – BLM, National Interagency Fire Center, Boise, ID

Bequi Livingston – USFS, Region 3, Albuquerque, NM

What is “FireFit”? Sponsored by the

Federal Fire and Aviation Safety Team (FFAST).

Task Group representing fire suppression resources created FireFit.

A comprehensive, easy-to-follow (non-mandatory) fitness program designed specifically for the interagency wildland firefighter.

How “FireFit” Works: Incorporates three modules:

Pre-Season fitness Fire-Season fitness Post-Season fitness

Provides a basic fitness program framework that: will enable the wildland firefighter to

develop a balanced and consistent fitness program.

incorporates all the essential components of fitness including ‘mental fitness’.

can augment already existing fitness programs established.

Overall Objectives of “FireFit”

Improving firefighter safety

Improving firefighter health

Reducing/mitigating injuries

Promotes wellness

Fitness defined:

“the body’s ability to perform physical activity without distress or injury.”

According to Dr. Brian Sharkey in his book, “Fitness and Work Capacity - 2nd edition”:

“Our studies have shown that muscular fitness is highly related to performance of the tasks involved in wildland firefighting. Firefighters with more strength and muscular endurance are better able to carry the loads and use the tools than those with lower levels.”

Components of “FireFit”

Cardiovascular Fitness

Muscle Strength/Endurance

Flexibility/Stretching

Mental Fitness

Rest and Relaxation

Pre-Season “FireFit” Module Module consists of 8 weeks total:

6 weeks ‘ramping up’ and 2 weeks transition to fire season module

Focus areas: Beginning with building muscle strength

with moderate cardiovascular component. Later transition on muscle endurance

with increased cardiovascular component. This module introduces the concept

of ‘mental fitness’ in preparation for fire season.

Flexibility will continue to be an integral focus during all modules.

Rest and Relaxation is recommended during all modules.

“FireFit” Pre-Season Fitness Module – Workout Template (weeks 1-6)

FitnessComponent

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Cardiovascul

ar:

Moderate

Intensity

Aerobic activity

lasting 30 - 45 minutes

Aerobic activity

lasting 30 - 45 minutes

Aerobic activity lasting

30 - 45 minutes

* Rest * Optional Rest or team

building activity

Vigorous Intensity

Pack hike w/gradual weight x 20-30 minutes

Pack hike w/ gradual weight x 20-30 minutes

* Rest * Optional Rest or team

building activity

Muscular

Training:

Muscle Strength

Strength training, 70% +

weight, 1-3 sets, 8-12

reps

Strength training70%+

weight, 1-3 sets, 8-12

reps

* Optional Strength Training

Flexibility:

5-10 minutes

5-10 5-10 minutes 5-10 minutes

5-10 minutes * Optional 5-10 minutes

“FireFit”Pre-Season Fitness Module – Workout Template

(weeks 7-8)(final 2 week transition to ‘fire season’ module)

FitnessComponent

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Cardiovascular:

Moderate Intensity

Aerobic activity

lasting 45-60 minutes

Aerobic activity

lasting 45-60 minutes

Aerobic activity

lasting 45-60 minutes

* Rest * Optional team

building exercises

Vigorous Intensity

Pack hike w/weight

x 30 minutes(power hike)

Pack hike w/weight x 30 minutes

(power hike)

* Rest * Optional team

building exercises

Muscular Training:

Muscle Endurance

70% or less max

weight, 1-3 sets of

12-20 reps

70% or less max weight, 1-3 sets of 12-20 reps

70% or less max weight, 1-3 sets of 12-20 reps

* Rest

Flexibility: 5-10 minutes

5-10 minutes

5-10 minutes

5-10 minutes

5-10 minutes * Optional

5-10 minutes

Fire-Season “FireFit” Module Fire-Season Module consists of:

24 weeks total during fire season Sustaining the fitness levels established

during the pre-season module Team (crew) building exercises and

activities

‘Mental fitness’ will continue to be a key component.

Rest and Relaxation is especially critical during this module to mitigate fatigue and stress management.

Fitness levels should be optimal at this point to maximize job performance, provide fatigue countermeasures, and provide injury prevention and mitigation.

“FireFit” Fire Season Fitness Module – Workout Template ( 24 weeks)

FitnessComponen

t

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Cardiovascular

Moderate Intensity

Cross training activity

lasting 45-60 minutes

Cross training activity

lasting 45-60 minutes

Cross training activity

lasting 45-60 minutes

* Rest * Optional Rest

Vigorous Intensity

Crew hike or

optional team

building

Crew hike or optional

team building

exercises

* Rest * Optional team

building exercises

Muscular Training

Muscle Strength & Endurance

Incorporate calisthenics

(abs, low back, triceps

dips)

2-3 sets of 12-20

reps w/light -

moderate weight

Incorporate calisthenics

(abs, low back, triceps

dips)

2-3 sets of 12-16 reps w/light -

moderate weight

Incorporate calisthenics

(abs, low back, triceps

dips)

* Rest * Rest

Flexibility 5-10 minutes

5-10 minutes

5-10 minutes

5-10 minutes

5-10 minutes * Optional

5-10 minutes

** Cross training and variety will be the important thing here as well as team building exercises

Post-Season “FireFit” Module Post-Season Module consists of:

20 weeks of training with: 2 weeks of rest with minimal activity

and 18 weeks of baseline fitness

A transition from the fire season program to allow time for rest and recuperation, and injury rehabilitation.

A transition in order to develop and maintain a baseline fitness level.

Module is designed to focus flexibility and cross training (activities that are fun and enjoyable).

Primary phase to begin preparing the mind and body for the transition to the pre-season fitness module and eventually – fire season.

“FireFit” (rest/recuperation, maintenance program)

Post-Season Fitness Module – Workout Template (18 weeks)

FitnessComponent

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Cardiovascular:

Moderate Intensity

Cross training activity

lasting 30 - 45 minutes

Cross training activity

lasting 30 - 45 minutes

Cross training activity

lasting 30 – 45 minutes

* Optional Rest or

fun activity

* Rest

High Intensity

As appropriat

e

As appropriate

As appropriate

Muscular Training:

Muscle Strength/Muscle Endurance

Light – moderate weights, 1-3 sets, 8-20 reps

or to failure

Optional calisthenics

Light – moderate

weights, 1-3 sets, 8-20 reps or to failure

Optional calisthenics

* Optional Strength/Muscle

Endurance

Training

* Rest

Flexibility: 5-10 minutes

5-10 5-10 minutes

5-10 minutes

5-10 minutes * Optional

Rest

First 2 weeks should be spent allowing the body to rest and recover before transitioning into the post-season program

Other Components of “FireFit” Developing a good ‘goal

statement’

Injury mitigation and prevention

Recommended exercises & alternatives

Wellness

Team building

Fitness Assessments

Terminology

Recommended websites & reading

THANK YOU!

“FireFit” Website available May 1st, 2006Go To: www.nifc.gov

Anima Sana In Corpore Sano

“A sound mind rests in a sound body”- ASICS Quote