Firefighter Workout

[Var]

Since 9/11, and even more so since the fire last week in West Warwick, RI, I've become very interested in becoming a firefighter. I've heard the physical tests for entry into the field are pretty intense and was wondering if anyone could recommend a good workout to get ready for it. I've been working out for 3.5 years and have made good gains, but my goals have always been more aesthetic than practical. I always incorporate the staples (Squats, bench, deadlift), but really want to build on my strength and endurance. Any advice is greatly appreciated.
Thanks!

 

[Var]

Oops! Would probably help to post my current split. I was doing the EDT workout for a couple weeks, but now am back to my usual split...

Day1 - Chest/ Back
Day2 - Legs
Day3 - off/ Abs
Day4 - Shoulders/ Arms
Day5 - off
Repeat

I always vary exercises and intensity. Very light cardio during winter. Lots of outdoors activities during warmer months. Yoga on Mondays. Diet is very good (learned a lot from people here). So, I'm in good shape...just a little nervous about what shape I'll need to be in for the test. Thanks again!

 

[Scotty the Body]

From what I've seen on a couple of those Fire fighter challenge shows, is they do alot of lifting and carrying, endurance seems to be the biggest thing cause I've seen the smaller guys beat the bigger ones more often than not.

I would work on things like Squats and Deads, probably use alot of super sets and keep your reps high.

Its got to be a very rewarding job, best of luck to you.

 

[P-funk]

I would say higher reps would help out for your endurance also. Supersets are good and you might even what to try some circut training.

 

[Scotty the Body]

Many many many walking lunges

 

[Yanick]

Besides weight training, you should consider doing specific drills. Like carrying things up the stairs and stuff.

 

[Var]

Thanks for all the advice. I appreciate it! The members of this board are always extremely helpful!