I am new here to Firefighter Nation. I am a member at two volunteer organizations in Virginia, and was recently hired as a full time firefighter. From what I understand I have an 18 week rookie school. I work out about 3 times a week as is. I am just curious as to if anyone has an specific ideas on work out regiments or routines to help me prepare myself better for the upcoming rookie school and future career path. From what I understand I need to incorporate high intensity lower weight to my workouts. Any ideas?
I am still just an explorer but from what I've experienced it's not so much of brute strength but being able to handle normal weights for longer periods of time. Also like Clayton said, it's not just upper body, give every part an equal workout. Make sure you have good cardio/endurance as well.
I would suggest a workout that builds heart and lung stamina. Treadmill, elipticle or running. Then full body weight training with thigh and back exercises. Hope things go well for you.
A good place to start is by acquiring some instructional DVDs that familiarize you with scenarios, and then try to reenact them. Other than that, start a good workout regimen that has some cardio but supports a lot of weight training. You're going to be hauling heavy gear. If you have access to items like ladders to practice with, great. Good luck!