Firefighter Fitness

Fitness Disclaimer

Before beginning any fitness program or physical training routine, it is strongly recommended that you consult with your physician or other qualified healthcare provider to ensure you are medically cleared to participate. Engaging in physical activity without proper medical guidance can pose serious health risks.

The Stanhope Fire Department is not responsible or liable for any injuries, health complications, or other issues that may arise from participation in any fitness routines, training suggestions, or physical activities referenced on this website or in connection with department-related programs. Participation is strictly voluntary and at your own risk.

Functional Firefighter Training Plan (4 Days/Week)

Day Focus

Monday Strength + Core

Tuesday Conditioning + Mobility

Thursday Power + Endurance Circuits

Saturday Functional Firefighter Skills

Monday – Strength & Core (Full Body)

• Pull-Ups (weighted if possible) – 4 sets x 6–10 reps

• Front Squats – 4 sets x 6 reps

• Dumbell Overhead Press – 3 sets x 8 reps

• Plank with Shoulder Taps – 3 sets x 30 taps

• Farmer’s Carry – 3 x 40 yards (heavy dumbbells or kettlebells)

Goal: Build real-world strength for lifting gear, bodies, and tools.

Tuesday – Conditioning & Mobility

• Sled Push or Hill Sprints – 6 rounds of 20–30 yards

• Air Bike or Rower Intervals – 5 rounds of 60s hard / 90s easy

• Box Jumps – 3 sets x 8 reps

• TRX Rows or Ring Rows – 3 sets x 12 reps

• Mobility Circuit: Hip openers, shoulder dislocates, hamstring stretches – 10 minutes

Goal: Improve cardio, agility, and joint mobility under fatigue.

Thursday – Power & Endurance Circuit

Perform as a circuit, 4 rounds total. Rest 90–120 sec between rounds.

• Sandbag Clean & Press – 8 reps

• Kettlebell Swings – 15 reps

• Burpees – 10 reps

• Sledgehammer Slams (or Battle Ropes) – 15 seconds

• Stair Sprint (or Step-Ups w/ Weight) – 2 minutes

• Hanging Leg Raises – 10–12 reps

Goal: Simulate high-intensity job scenarios with explosive power and grit.

Saturday – Firefighter Functional Skills & Conditioning

Create a circuit or mock scenario. Repeat 3–4 rounds.

• Weighted Step-Ups (with 40–60 lb vest or SCBA) – 10 reps per leg

• Hose Drag (sled pull with rope or real hose) – 50 feet

• Dummy Drag (150+ lbs) – 40 feet

• Ladder Raise Simulation (Overhead Press with Sandbag or Dumbell) – 8 reps

• Stair Climb (weighted if possible) – 2–3 minutes continuous

• Bear Crawl – 20-30 feet (x2)

Goal: Train for real firefighting tasks under load, fatigue, and mental pressure.

Tips for Progress:

• Warm up properly (5–10 min dynamic warm-up each session)

• Focus on form > weight — especially when fatigued

• Use a weighted vest to simulate SCBA where safe

• Recover well: hydration, nutrition, and 7–8 hours of sleep