Principles of Firefighter Fitness

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Being physically fit is critically important to every firefighter and firefighter candidate. That said, more tha 40% of deaths that occur on the fire ground are due to heart attack/overexertion. This is a problem for all firefighters. In this video, I touch on some basic principles to incorporate into your strength/conditioning/fitness routines.
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[@PinskiDXD]

Im currently in grade 12 and looking to become a full time firefighter!

[@samueldaco993]

Me too. How should I start bro? Still kinda confused

[@jacobcappuccilli5720]

@@samueldaco993 Check with your local departments first to see if they have a firefighter explorer program. also, if you have the chance, call them or go to the department and ask them what you should be doing. surrounding yourself with firefighters is what is gonna help you become a firefighter. asking questions is very important.

[@garrettschroeder1370]

@@samueldaco993 take an introductory fire course at any college online and any other courses you're interested in and see if you can get on a ride along at a local dept.

[@zan1299]

Me tooo But I am In eu

[@Tac0Tuesday91]

I definitely recommend starting volunteer. Im 18 and volunteer. My captain is sending me to fire school this fall and I’m going to take my EMT course on my own and I’ll be all set to start looking for firefighting jobs

[@gator7082]

I agree, muscular endurance is key. It doesn't matter how strong you are if you cannot repeat the work. At no point in the past decade have I ever needed to deadlift 400 lbs, but there have been times where I have had to empty the bed on multiple ladder trucks. It's not hard to throw a 35' ladder once, now do it after throwing everything else first in full bunker gear on a 90 degree day. I myself was reminded of this about a month ago, by the time I got to that last 35 my arms felt like noodles and I really struggled. After that event I went back and took a look at my PT program and I realized that I needed more muscular endurance/HIIT. In this case the training was a live burn where I was riding backwards on the truck. We had four scenarious where we alternated inside/outside. So first scenerio for me was throwing ladders/ventilation and other Xray tasks, followed by inside/search/rescue, and repeat two more times. I was humbled because I thought I was in better shape. Always strive to get better.

[@chrisray-rohan286]

Started cross fit 5 years ago...got 20 years in SFFD and I hang with the new guys and gals!

[@mike_pertz]

That's awesome Chris, cross fit is tough!

[@stevencook3074]

Im 49 years on getting ready to take the firefighter PPST this month

[@fgarduno13]

Thank you! This will help.

[@isaacmorales6386]

Your videos really help out!

[@calebgavinfenner]

Great advice man! I’m going to start training for time and see how it is!

[@SELFTAUGHT95]

Thank you so much !!

[@ktaadnbm7475]

I'm a very small guy (5'4", 135 lbs) so I have been focusing a lot on building strength since I am naturally going to be less strong than bigger guys. I have to figure out a good mix of building strength while also improving my stamina and endurance.

[@idk6290]

Me too bro I’m about 5’6 & 150 lbs

[@nolanbrown6894]

Not sure if you guys will see this but how have y'all been doing? I'm a new volunteer ff and am in the same boat as you guys (5ft 5 and 120lbs). I'm loving it, but I've got to get stronger.

[@christianbedolla626]

I’m close to 5’7 and around 135 pounds.

[@keanuchungusmode9453]

Something to consider about the heart attacks on the fireground. Carbon monoxide poisoning can greatly contribute to a cardiac event because of the lack of oxygen binding to the hemoglobin once CO takes hold. Combine the lower oxygen with rapid heart rate and high o2 demand and you're asking for something to happen, especially in a male in his 50s +. This speaks more to disciplined scba use. The gasses that are coming off of houses nowadays are so toxic that a few good breaths of that and it will mess you up fast.

[@brian4805]

Love your content, and appreciate that you've increased your upload frequency! Thanks for your work!

[@mike_pertz]

Thanks for the kind words!

[@acblaze3116]

I am working on training for wildland firefighting. I'm 19 and I've always been a hiker and runner throughout high school but I doubt that will be enough. Thanks for this!

[@chickenpants8ccc106]

good luck

[@i.ak.1684]

Good luck. Based goal. - Trainee ff from Germany

[@alfredodealba3020]

En España subimos la cuerda, corremos como animales y comemos paella en verano. En nuestro tiempo libre entrenamos 16 horas al día porque no queremos estar en casa con nuestras familias mucho. Si sale curro, curras y ya está, si te cansas no te canses. Siempre hay helado en el trus, solo hay que pensar eso. Nice vid! Hugs from Madrid, Spain!

[@LucasL512]

Oh it would be amazing to have access to good information about FF fitness. It has been really hard figuring out how to get started without any equipment and knowlegde, so I'm glad I found this channel recently

[@mike_pertz]

Coming soon!

[@skateralmost123]

If you can make a 30 minute bottle last even 29 minutes while in a live fire situation that is extremely impressive even for being really Fit. Average for my department is 17 to 23 minutes long they must of really focused on breathing exercises and worked on controlling/keeping their mind calm.

[@mike_pertz]

haha you're the first person to catch that and call me out on it. When I recorded the video i meant to say 20 minutes, but I didn't catch my mistake until after I had uploaded it, and didn't want to have to take it down and re-edit the video. But yes, you're 100% right, I've never seen anyone doing any strenuous activity make a 30 min bottle last 29-30 min. I would be VERY impressed!

[@emmanuel-in-greece6954]

Looking forward to those beginner workouts! Just started on probation at a volunteer station in Athens, Greece.

[@mike_pertz]

Best of luck!

[@alexiakonstantaraki]

Greek person here too I’m thinking of doing the same! Καλη επιτυχια!

[@bencarpenter1567]

Just got a fitness test coming up this Sunday!

[@Spenny.B-From-the_613]

Love the content

[@sergeantb708]

currently trying to get myself in shape for the academy next month. My daily workout includes 100 decline sit-ups, 60 overhead dumbbell presses (25lbs each) 100 regular sit-ups, 200 obliques on each side, 500 crunches, and 50 4-count flutter kicks. Every other day I also add in pushup pyramids (usually between 170-200), squats, and calf raises. I know I need to include cardio more often than I currently am. i use the declines and overhead presses as my warmup, I've been able to do those repetitions as fast as 7 minutes, currently 34 years old.

[@sergeantb708]

@@VictorMercadoJr I believe it was roughly 2-3 months prior when I got the email

[@mfkain]

@@sergeantb708did u get the job?

[@sergeantb708]

@@mfkain I passed the academy, then went to school for EMT. I got hired at a department once I finished taking my NREMT.

[@derekh6223]

Good video! I would also add work on grip strength! Maybe it’s because I have smaller hands, but you will use your forearms during academy!

[@mike_pertz]

Great tip!

[@christianmarsden1825]

Just had my fire recruit interview to hopefully be hired onto the team in Lexington, SC. Used a ton of your videos and I think did well! Find out if I have been selected late next week!

[@mike_pertz]

Congratulations! And good luck..keep me posted

[@JA-kx6kf]

Hey man, how was it?

[@haydenmcmurtry2476]

You get the job?

[@christianmarsden1825]

@@haydenmcmurtry2476 yes I actually have been with the department now almost two years!

[@adrian_ricky619]

Congrats man I’m 18 and thinking of joining

[@datdeerdude5139]

Thanks for this one, champ. Not a lot of info about how to train to be fit like a firefighter.

[@ChrisTankCrasher]

Did you ever do these videos? I can’t seem to find them. I’m joining British fire service after a severe army accident. And really need work on my fitness. Thank you!

[@billo3314]

I start an academy at a big urban fire department in 74 days. I’m currently 6,2 220 about 18% bf. I’m fairly big and strong so I’m focusing on doing at least one cardio session every day 2 sessions on my non work days. Sprints, Rowing, and a stair machine with 1 long distance run a week. I still lift 3 days a week. Trying to be closer to 205 by the time the academy starts. I have limited fire experience so I really want to excel at the PT because I can control that.

[@jacksonwhitmore6850]

how did the academy go?

[@billo3314]

@@jacksonwhitmore6850 it went well. Definitely very physically demanding. I absolutely love being out on company now that the academy is over.

[@paintballfanatic7231]

Thanks for the great video! I will be taking an EMT course very soon so I can get on at my local station, I would also like to get into shape so nothing is holding me back from achieving my dream job, thank you again!

[@mike_pertz]

That’s awesome! Keep working towards your goal, you’ll get there!

[@paintballfanatic7231]

@@mike_pertz thanks once again. If it wasnt for your videos I probably wouldn't be this close, I did an interview with the station and followed your advice and they where very impressed and told me if I had my emt they would have hired me on the spot. I can not tell you how appreciative I am of the time you take to make these helpful video's!

[@mike_pertz]

That’s great! I’m glad to hear you’re putting in the work..keep it up!

[@seanmichalek9830]

26 now. Quit smoking any and everything, working on my gas ticket then gonna be doing fire training division out of Texas (I'm in Canada) thanks for the help. Wish me luck

[@mike_pertz]

Good luck Sean!

[@livier3970]

Yeah, that's gonna be extremely hard to cut out bodybuilding for me. I don't think i'll manage to do it without falling in a deep depression 😂

[@infernohealthandfitness8472]

Hey Mike! As always, great video! As mentioned in your video about university/college degree’s, I mentioned in your comment section about working on my Kinesiology degree. Along with that, I have over 60 certifications related to training, nutrition, human movement. As you mentioned, 40% of deaths on the fireground related to lack of fitness is a BIG DEAL! Is someone who has a continuously growing education in nutrition/training something valuable for a fire dept.? Thanks alot.

[@mike_pertz]

Yes, that would be helpful in a grand sense (meaning that specific knowledge won't help you directly with firefighting skills) BUT as you can tell by that 40% statistic, the fire service need more people who are willing to educate and train others on health/wellness/fitness.

[@infernohealthandfitness8472]

@@mike_pertz That sounds awesome, thanks for the reply. Just out of curiosity, do you have a business/contactable email? I would love to ask some questions related to the fire service as well as the application process if you would have the time. Or if you provide that through FirefighterNOW as a service?

[@a.ghobrial1092]

Nice, check out Matt wenning. He seems to be leading firefighting fitness

[@StarAll789]

Im going to start the academy pretty soon and i want to get a weighted vest to get used to carrying the weight. How much weight do you recommend or typically wear? I was thinking 50 pounds but want sure.

[@ferniemarquez3380]

where can i find these workout videos, i want to start exercising before i enter the academy but i haven't worked out over 3 to 4 years. thank you

[@chadillaac9397]

Hey man, I have question for you! I have my CPAT test this weekend and I have to carry a 50' section of 2.5" hose (uncharged) up and down two flights of stairs 4 times. Any idea how much that weighs? I've tried to research online and haven't come up with a reliable answer. By the way, love your content! Watched all of your interview prep videos and it helped me to pass my oral boards. Keep it up!

[@mike_pertz]

hmm that's a good question...I don't know to be honest. I can't imagine more than 25-35 pounds, but that's just a guess. Congrats on the oral boards!

[@chadillaac9397]

@@mike_pertz That's about what I figured, but thought I would ask. Thanks!

[@dawsondobbs140]

Uncharged 2.5 shouodnt be too heavy. On the cpat it will probly be rolled up and taped to stay rolled, just throw it across your shoulders and keep your back straight. Good luck 💪

[@chadillaac9397]

@@dawsondobbs140 Thanks man! Passed the CPAT and have a conditional offer (after drug test and physical) with the department!

[@patrickhannagan3840]

Can you recommend any programs you use? For an Intermediate lifter.

[@mike_pertz]

Hey Patrick, I actually dont' use any programs as I make my own. Right now where I work out is under construction, but I plan on making videos geared toward fitness and having them up on the channel soon

[@mortarlerroux3375]

Hey mike, I’m in the process for some pretty big departments and things are looking up, I’ve always been in shape and fit but I’d love a video if you could talk about the more important workouts that will have a direct positive implication to the fire service vs some of the non important workouts!

[@DJPyro7600o]

Hello sir, iv been active army for 5 years and I have 5 more years in my contract and am finishing a bachelors in fire science. Looking forward to your workouts! Also any advice you have on what I should do to have thr best chance as a fire fighter.

[@mike_pertz]

Hey Zombie Pyro, thanks for the kind words, I'd start here: kzbin.info/www/bejne/a6XYh6eCmdNseK8 and then leave any other questions you have in the comments. Even if it's a long drawn out question, I'd be happy to answer it. I started a video series called "Ask A Firefighter" where I'll take question from the comments and answer them in depth, let me know how I can help

[@jacobgroves5919]

I am currently in high school (11th grade). I want to be a FF/Paramedic. Do you have any advice for me?

[@mike_pertz]

Hey Jacob, I'd start here: kzbin.info/www/bejne/a6XYh6eCmdNseK8

[@jacobgroves5919]

@@mike_pertz Thank You!!

[@omarserrano3256]

Hey I'm 16 years old and a jr in highschool 6 foot and weight about 250 pounds I workout a lot but the problem is my diet. I can't get a streak going for at least 2 days. I don't know how to stop

[@mike_pertz]

Hey Omar, ya diet is tough. It's all about discipline man. Maybe start by taking baby steps and cutting out certain things from your diet slowly.

[@tylersutphen7402]

Hey! Great stuff. I'm about to start the firefighter academy, and your content has really helped me out. I would love to repay you by offering my assistance in helping you with any fitness content you'd like to put out. My bachelor's degree is in nutrition and fitness, and I've been a personal trainer for the past 5 years after interning under one of the top strength coaches in the United States. Feel free to contact me if you'd like some help with anything!

[@mike_pertz]

Sounds good, thanks Tyler!

[@rsoulard6377]

Any tips for women wanting to pursue firefighting?

[@mike_pertz]

kzbin.info/www/bejne/eWi0fWitnMioedE

[@TaylorKinneyFan]

I'm only in 8th grade and I want to be a fire fighter

[@DudeItsCayden]

Would the fire department give you your mask, helmet, air tank, and the suit (the jacket Pants, etc.)? Or would you have a make or buy one of your own?

[@mike_pertz]

full time departments will usually provide that, volunteer could be either

[@charliecarpenter9802]

Talking about time based and working on recovery time, one workout that I like comes to mind. It's called "5 4 3 2 1" Every 8 minutes with kettlebell and jumprope 4 rounds (32 minutes total) (kettlebell not so heavy that you don't get at least 60 secs recovery) 50 KB Swings 40 Jumprope (if you don't have jumprope just do imaginary jumprope) 30 KB Snatch 20 KB front rack squats (10 each side) or 20 KB goblet squats 10 situps Rest is the remainder of your 8 minutes. Obviously the goal is to move fast enough that you get as much rest as possible before the next round starts. Hope someone enjoys this.

[@lucianofelipe4358]

13:43 I love that. Do you love me? 😍💋 💝💖❤️

[@TaylorKinneyFan]

I'm only in 8th grade and I want to be a fire fighter