Introduction
Welcome to your dedicated fitness guide, inspired by cutting edge academic sports science literature on building foundational fitness.
This guide is designed not only to prepare you for the demanding physical requirements of the role-related functional fitness test but also to lay down the foundational fitness level required of you as an operational firefighter.
If you are in any doubt about your health or physical ability to exercise, consult your doctor before you commence physical activity. This is especially important if you are pregnant (or think you may be), have not exercised for the last six-months or had a recent illness or injury.
Firefighter recruit daily fitness guide
This is a 7-day guide with two schedules for some days, giving you a two-week cycle to complete:
Monday: Long endurance
30+ minutes Zone 2 cardio
Zone 2 cardio is typically around 60-70% of your maximum heart rate. You should be breathing faster than normal, but just able to maintain a conversation. Work up to 60 minutes over time.
Exercise examples
Warm-up
- 10 minutes of light cardio (e.g., jogging, jumping jacks)
Main activity
- 40-minute run, cycle, or row at a steady pace.
Cool down
- 11-minute flexibility flow
Tuesday - Schedule A: Lower body resistance training
10-minute warmup + 50-60 minutes training
Warm-up
10 minutes of light cardio (e.g., jogging, jumping jacks)
Main activity
Circuit (repeat 3 times)
Superset 1:
- Barbell back squat: 4 to 8 reps*
- Weighted step-ups onto a 16- to 20-inch box: 4 to 8 reps each leg*
- Rest for 2 minutes
Superset 2:
- Box jump onto a 20- to 24-inch box: 4 to 8 reps
- Conventional deadlift: 4 to 8 reps*
- Rest for 2 minutes
* Use heavier weights for this schedule. Aim for a weight that elicits failure at last rep, feel free to start set at 8 reps and reduce by 1 rep each set if needed.
Cool down
-
10-minute flexibility flow
Tuesday - Schedule B: Lower body resistance training
10-minute warmup + 50-60 minutes training
Warm-up
10 minutes of light cardio (e.g., jogging, jumping jacks)
Main activity
Circuit (repeat 3 times)
- Squats or goblet squats: 10 to 15 reps
- Lunges: 10 reps each leg
- Deadlifts: 10 to 12 reps*
- Calf raises: 15 to 20 reps*
- Rest for 1 minute
Cool down
- 10-minute flexibility flow
* Use medium weights for this schedule. Aim for a weight that elicits failure at last rep, feel free to start set at 15 reps and reduced by 2 reps each set if needed.
Wednesday: Active recovery or rest day
Active recovery 30 to 60 mins
Hiking, yoga, biking or swimming (low intensity)
Benefits
improved circulation, reduced lactic acid, enhanced mobility, mental wellbeing, and injury prevention.
Thursday - Schedule A:
10-minute warmup + 50-60 minutes training
Warm-up
10 minutes of light cardio (e.g., jogging, jumping jacks)
Main activity
Circuit (repeat 3-4 times)
Superset 1:
- Bench press: 4 to 8 reps
- Inverted row: 4 to 8 reps
- Rest for 2 minutes
Superset 2:
- Dumbell shoulder press: 4 to 8 reps
- Lat pull downs with cable attachment: 4 to 8 reps
- Rest for 2 minutes
Superset 3:
- Bicep curls: 4 to 8 reps
- Tricep dips: 4 to 8 reps
- Rest for 2 minutes
* Aim for a weight that elicits failure at last rep, feel free to start set at 8 reps and reduce by 1 rep each set if needed.
Cool down
-
10-minute flexibility flow
Thursday - Schedule B:
10-minute warmup + 50-60 minutes training
Warm-up
10 minutes of light cardio (e.g., jogging, jumping jacks)
Main activity
Circuit (repeat 3-4 times with a 60 second rest between each set)
- Push ups/modified push ups: 8 to 15 reps
- Dumbbell row: 8 to 15 reps
- Barbell shoulder press: 8 to 15 reps
- Lat pull downs with rope attachment: 8 to 15 reps
- Lateral raise: 12 to 15 reps
* Aim for a weight that elicits failure at last rep, feel free to start set at 8 reps and reduce by 1 rep each set if needed.
Cool down
-
10-minute flexibility flow
Friday - High Intensity Interval Training (HIIT)
Warm-up
10 minutes of light cardio (e.g., jogging, jumping jacks)
Main activity
20 seconds all-out sprint and 40 second active recovery (15 to 20 rounds)
* try to get to maximum heart rate (Max. Heart Rate = 220 minus your age)
Cool down
10-minute flexibility flow
Saturday - Functional training for firefighters
Warm-up
- 8x 20m shuttle runs at jogging pace
- Rest for 2 minutes
Main activity
- 4x 20m farmers carry
- 4x 20m shuttle runs
- 2x 20m dumbbell front rack lunges
- 6x shuttle runs
- Rest for 1 minute
* These activities should mimic real-life tasks, enhancing mobility, stability, and endurance. Preparing you for actual challenges, promotes coordination, and reduces injury risks, ensuring you are ready for the role related fitness test.
Sunday - Rest day or active recovery
Active recovery 30 to 60 mins
Hiking, yoga, biking or swimming (low intensity). Or a light aerobic exercise like 30 minutes of walking or gentle cycling.
Benefits
improved circulation, reduced lactic acid, enhanced mobility, mental wellbeing, and injury prevention.
Flexibility Flow (10 minutes)
Practising flexibility can improve performance, decrease the risk of injuries, and promote recovery. Incorporate the following flow in the morning, before bed, or before your workouts.
| Time duration | Exercise name | Description |
|---|---|---|
| 30 seconds | Dynamic arm swings | Stand tall and swing arms forward and backward. |
| 15 seconds | Leg swings (right) | Holding onto support, swing right leg forward and backward. |
| 15 seconds | Leg swings (left) | Holding onto support, swing right leg forward and backward. |
| 1 minute | Deep lunge and thoracic rotation (right) | Start in a lunge (right foot forward), place left hand down and rotate right arm upwards. |
| 1 minute | Deep lunge and thoracic rotation (left) | Start in a lunge (right foot forward), place left hand down and rotate right arm upwards. |
| 2 minute | Frog stretch | Start on hands and knees. Widen knees, turn feet out, sink hips back towards heels. |
| 1 minute | Puppy pose | From hands and knees, keep hips above knees and walk hands forward, lowering chest to ground. |
| 1 minute | Seated forward fold | Sit with legs extended straight. Hinge at the hips and reach forward towards feet. |
| 1 minute | Butterfly stretch | Sit with soles of feet together and knees out. Press knees towards the ground and lean forward. |
| 1 minute | Thread the needle (right) | From hands and knees, slide right arm under left, resting right shoulder and head on the ground. |
| 1 minute | Thread the needle (left) | From hands and knees, slide right arm under left, resting right shoulder and head on the ground. |
Nutrition brief
"Eat lean proteins (from sources like poultry, fish, beans, lentils, or tofu), vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Prioritise nutrient-dense foods and avoid excessive empty-calorie sources."
Stay hydrated
Water supports numerous body functions, from aiding digestion to regulating body temperature. For active individuals, staying hydrated can amplify performance, reduce cramps, and accelerate recovery. Aim for 8-10 glasses daily, more if you're vigorously training or in hot conditions.
Final note
The journey to becoming a firefighter at Kent Fire and Rescue is holistic. Embrace workouts, listen to your body, and fuel it right with proper nutrition and hydration. Commit to this process and see yourself transform into the best version of a firefighter recruit!
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