Whenever I start coaching people I’m always looking what they do for a living, analyze the movements, assess the common injuries, and then starting planning.
One of the most common problems I see are when occupational athletes such as firefighters don’t train for their jobs right.
Firefighters are specialized athletes that should be training accordingly. Firefighters are not bodybuilders, powerlifters, or crossfitters, they are firefighters and need to be trained appropriately.
When looking at the movements firefighters need to perform there are: carrying, crawling, rotational power, grip strength, core strength, and multidirectional movements. The list can go on and on, but yet many firefighters are exercising in ways that is not even close to what their job calls for.
Here are 4 Exercises that Firefighters Aren’t Doing But Should be Doing.
Firefighter Sandbag Squat Variations
I like the firefighter sandbag squat variation because it’s a squat with an offset load on one shoulder. Doesn’t it look functional and what firefighters would probably be seen doing. The great thing about this squat variation is that you can use it for building strength with a heavier sandbag or add it as part of a circuit or complex as mentioned in the video above.
Sandbag Drag and Pull Through
Are you getting the idea that the sandbag is a versatile tool for training especially for firefighters? They offer an awkward load and the weight shifts as you move it around which forces you to maintain control. In the Sandbag Drag and pull through can be done for distance or time. But overall, the combination of crawling and dragging a sandbag along the floor is functional for firefighters.
Rotational Throws
Rotational throws work on building rotation power. They can be performed standing or half kneeling. When performing the exercise in a half knee position you are involving more hip and core stability. When you do it from the standing position, you are able to generate more force through driving with your legs into the ground. Both ways have their place.
DB Renegade Row Crawl
I came across this from Jason Momoa training with Mark Twight of Gym Jones getting ready for his role of Aquaman. It combines the renegade row which works on back strength and core stability. Adding in the crawl put more work on the shoulders and core, as well as challenge the coordination of the movement.
All 4 of these exercise should be part of Firefighter’s training. If some firefighters feel they aren’t able to perform this sorts of exercise, then modify them accordingly. I challenge all firefighters to look at their training and see how what they are doing during their workouts will benefit them out in the field. If there is no transferability to your line of work, then you need to rethink your training.
Start with these 4 exercises that firefighters aren’t doing but should be.
