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An Interagency Wildland Firefighter Fitness Program Michelle Ryerson – BLM, National Interagency Fire Center, Boise, ID Bequi Livingston – USFS, Region.

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Presentation on theme: "An Interagency Wildland Firefighter Fitness Program Michelle Ryerson – BLM, National Interagency Fire Center, Boise, ID Bequi Livingston – USFS, Region."— Presentation transcript:

1 An Interagency Wildland Firefighter Fitness Program Michelle Ryerson – BLM, National Interagency Fire Center, Boise, ID Bequi Livingston – USFS, Region 3, Albuquerque, NM

2 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 (non- mandatory) fitness program designed specifically for the interagency wildland firefighter.

3 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.

4 Overall Objectives of FireFit Improving firefighter safety Improving firefighter health Reducing/mitigating injuries Promotes wellness

5 Fitness defined:the bodys ability to perform physical activity without distress or injury.

6 According to Dr. Brian Sharkey in his book, Fitness and Work Capacity - 2 nd 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.

7 Components of FireFit Cardiovascular Fitness Muscle Strength/Endurance Flexibility/Stretching Mental Fitness Rest and Relaxation

8 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.

9 FireFit Pre-Season Fitness Module – Workout Template (weeks 1-6) Fitness Compone nt Day 1Day 2Day 3Day 4Day 5Day 6Day 7 Cardiova scular: Modera te Intensit y Aerobic activity lasting minutes * Rest* Optional Rest or team building activity Vigorou s Intensit y Pack hike w/gradual weight x minutes * Rest* Optional Rest or team building activity Muscula r Training : Muscle Strength Strength training, 70% + weight, 1-3 sets, 8-12 reps Strength training 70%+ weight, 1-3 sets, 8-12 reps * Optional Strength Training Flexibili ty: 5-10 minutes minutes * Optional5-10 minutes

10 FireFit Pre-Season Fitness Module – Workout Template (weeks 7-8) (final 2 week transition to fire season module) Fitness Component Day 1Day 2Day 3Day 4Day 5Day 6Day 7 Cardiovascula r: Moderate Intensity Aerobic activity lasting minutes * Rest* Optional team building exercises Vigorous Intensity Pack hike w/weight x 30 minutes (power hike) Pack hike w/weight x 30 minutes (power hike) * Rest* Optional team building exercises Muscular Training: Muscle Endurance 70% or less max weight, 1-3 sets of reps * Rest Flexibility:5-10 minutes * Optional5-10 minutes

11 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.

12 FireFit Fire Season Fitness Module – Workout Template ( 24 weeks) Fitness Component Day 1Day 2Day 3Day 4Day 5Day 6Day 7 Cardiovascul ar Moderate Intensity Cross training activity lasting minutes * Rest* Optional Rest Vigorous Intensity Crew hike or optional team building Crew hike or optional team building exercises * Rest* Optional team building exercises Muscular Training Muscle Strength & Endurance Incorporate calisthenics (abs, low back, triceps dips) 2-3 sets of reps w/light - moderate weight Incorporate calisthenics (abs, low back, triceps dips) 2-3 sets of reps w/light - moderate weight Incorporate calisthenics (abs, low back, triceps dips) * Rest Flexibility5-10 minutes * Optional5-10 minutes ** Cross training and variety will be the important thing here as well as team building exercises

13 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.

14 FireFit (rest/recuperation, maintenance program) Post-Season Fitness Module – Workout Template (18 weeks) Fitness Component Day 1Day 2Day 3Day 4Day 5Day 6Day 7 Cardiovascular : Moderate Intensity Cross training activity lasting minutes Cross training activity lasting 30 – 45 minutes * Optional Rest or fun activity * Rest High Intensity As appropriate Muscular Training: Muscle Strength/Muscl e Endurance Light – moderate weights, 1- 3 sets, 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 Flexibility:5-10 minutes minutes * OptionalRest First 2 weeks should be spent allowing the body to rest and recover before transitioning into the post-season program

15 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

16 THANK YOU! FireFit Website available May 1 st, 2006 Go To: Anima Sana In Corpore Sano A sound mind rests in a sound body- ASICS Quote


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