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 (nonmandatory) 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)
Fitness
Compone
nt
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Aerobic
activity lasting
30 - 45 minutes
* Rest
*
Optional
Rest or
team
building
activity
* Rest
*
Optional
Rest or
team
building
activity
Cardiova
scular:
Modera
te
Intensit
y
Aerobic
activity
lasting 30 45 minutes
Aerobic
activity lasting
30 - 45
minutes
Pack hike
w/gradual
weight x
20-30
minutes
Vigorou
s
Intensit
y
Pack hike w/
gradual
weight x 2030 minutes
Muscula
r
Training
:
Strength
training,
70% +
weight, 1-3
sets, 8-12
reps
Muscle
Strength
Flexibili
ty:
5-10 minutes
5-10
Strength
training
70%+ weight,
1-3 sets, 8-12
reps
5-10 minutes
5-10 minutes
*
Optional
Strength
Training
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)
Fitness
Component
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Aerobic
activity
lasting 45-60
minutes
* Rest
* Optional
team
building
exercises
* Rest
* Optional
team
building
exercises
Cardiovascula
r:
Moderate
Intensity
Aerobic
activity
lasting 4560 minutes
Aerobic
activity
lasting 45-60
minutes
Pack hike
w/weight x
30 minutes
(power
hike)
Vigorous
Intensity
Pack hike
w/weight x
30 minutes
(power hike)
Muscular
Training:
Muscle
Endurance
Flexibility:
70% or less
max weight,
1-3 sets of
12-20 reps
5-10
minutes
70% or less
max weight,
1-3 sets of
12-20 reps
5-10
minutes
5-10 minutes
5-10
minutes
70% or less
max weight,
1-3 sets of
12-20 reps
* Rest
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)
Fitness
Component
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Cross training
activity
lasting 45-60
minutes
* Rest
* Optional
Rest
* Rest
* Optional
team
building
exercises
Cardiovascul
ar
Moderate
Intensity
Cross
training
activity
lasting 45-60
minutes
Vigorous
Intensity
Cross
training
activity
lasting 4560 minutes
Crew hike
or optional
team
building
Crew hike
or 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
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)
Fitness
Component
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
* Optional
Rest or
fun
activity
* Rest
Cardiovascular
:
Moderate
Intensity
High
Intensity
Cross
training
activity
lasting 30 45 minutes
Cross
training
activity
lasting 30 45 minutes
Cross training
activity
lasting 30 –
45 minutes
As
appropriate
As
appropriate
As
appropriate
Muscular
Training:
Muscle
Strength/Muscl
e Endurance
Flexibility:
5-10
minutes
Light –
moderate
weights, 13 sets, 820 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
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, 2006
Go To: www.nifc.gov
Anima Sana In Corpore Sano
“A sound mind rests in a sound body”- ASICS
Quote