My younger sister wants to become a firefighter and needs to start training for the physical test that I think has to be passed in order just to get into the academy. Does anyone have some ideas on the best way for her to train for this?
She has no gym access, and is a single mom so it’s not really something she can squeeze into the budget right now.
Maybe start by actually doing the physical test and see what needs to be improved on.
Since I have no idea what the requirements are all I would suggest is for her to improve her cardiovascular fitness for now.
Thanks…I think her goal is to be able to pass it on the first time. She plans on doing alot of running to get her endurance up, I’m just trying to figure out what she could do to build her upper body strength as I doubt it is very good.
She needs to build upper body strength, since she has no gym, start by regular push ups, core work, she can even be creative by lifting things around the house, (paint cans, buckets) whatever she can make a challenge.
Also dumbbells are not that expensive.
dips on chairs, and a home pullup bar will help tremendously.
If/when. Deadslifts, hang cleans, rows. The last thing we want to see is a firefighter too weak to pull a 200+ pound person out of a house.
Thanks for the tips that helps!
If she doesn’t have any equipment then some bodyweight circuits like this will probably be a good place to start:
Also things like inverted rows, which she could probably do on something around the house/garage/garden and will help her build up if she can’t do full pull ups yet.
But yeah if she posts up the specific requirements of the test and says what bits she is struggling with, then people can give more precise advice.
Get good at pullups Pavel's Ladder
sandbag carries