1An Interagency Wildland Firefighter Fitness Program Michelle Ryerson – BLM, National Interagency Fire Center, Boise, IDBequi Livingston – USFS, Region 3, Albuquerque, NM
2What 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.
3How “FireFit” Works: Incorporates three modules: Pre-Season fitness Fire-Season fitnessPost-Season fitnessProvides 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.
5Fitness defined: “the body’s ability to perform physical activity without distress or injury.”
6According 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.”
7Components of “FireFit” Cardiovascular FitnessMuscle Strength/EnduranceFlexibility/StretchingMental FitnessRest and Relaxation
8Pre-Season “FireFit” Module Module consists of 8 weeks total:6 weeks ‘ramping up’ and2 weeks transition to fire season moduleFocus 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) ComponentDay 1Day 2Day 3Day 4Day 5Day 6Day 7Cardiovascular:Moderate IntensityAerobic activity lasting minutes* Rest* Optional Rest or team building activityVigorous IntensityPack hike w/gradual weight x minutesPack hike w/ gradual weight x minutes* Optional Rest or team building activityMuscular Training:Muscle StrengthStrength training, 70% + weight, 1-3 sets, 8-12 repsStrength training70%+ weight, 1-3 sets, 8-12 reps* Optional Strength TrainingFlexibility:5-10 minutes5-10* Optional
10(final 2 week transition to ‘fire season’ module) “FireFit”Pre-Season Fitness Module – Workout Template (weeks 7-8)(final 2 week transition to ‘fire season’ module)FitnessComponentDay 1Day 2Day 3Day 4Day 5Day 6Day 7Cardiovascular:Moderate IntensityAerobic activity lasting minutes* Rest* Optional team building exercisesVigorous IntensityPack hike w/weight x 30 minutes(power hike)Muscular Training:Muscle Endurance70% or less max weight, 1-3 sets of repsFlexibility:5-10 minutes* Optional
11Fire-Season “FireFit” Module Fire-Season Module consists of:24 weeks total during fire seasonSustaining the fitness levels established during the pre-season moduleTeam (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) ComponentDay 1Day 2Day 3Day 4Day 5Day 6Day 7CardiovascularModerate IntensityCross training activity lasting minutesCross training activity lasting minutes* Rest* Optional RestVigorous IntensityCrew hike or optional team buildingCrew hike or optional team building exercises* Optional team building exercisesMuscular TrainingMuscle Strength & EnduranceIncorporate calisthenics (abs, low back, triceps dips)2-3 sets of reps w/light -moderate weight2-3 sets of reps w/light -moderate weightFlexibility5-10 minutes* Optional** Cross training and variety will be the important thing here as well as team building exercises
13Post-Season “FireFit” Module Post-Season Module consists of:20 weeks of training with:2 weeks of rest with minimal activity and18 weeks of baseline fitnessA 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.
14Post-Season Fitness Module – Workout Template (18 weeks) “FireFit” (rest/recuperation, maintenance program)Post-Season Fitness Module – Workout Template (18 weeks)FitnessComponentDay 1Day 2Day 3Day 4Day 5Day 6Day 7Cardiovascular:Moderate IntensityCross training activity lasting minutesCross training activity lasting 30 – 45 minutes* Optional Rest or fun activity* RestHigh IntensityAs appropriateMuscular Training:Muscle Strength/Muscle EnduranceLight – moderate weights, 1-3 sets, 8-20 reps or to failureOptional calisthenics* Optional Strength/Muscle Endurance TrainingFlexibility:5-10 minutes5-10* OptionalRestFirst 2 weeks should be spent allowing the body to rest and recover before transitioning into the post-season program
15Other Components of “FireFit” Developing a good ‘goal statement’Injury mitigation and preventionRecommended exercises & alternativesWellnessTeam buildingFitness AssessmentsTerminologyRecommended websites & reading
16“FireFit” Website available May 1st, 2006 THANK YOU!“FireFit” Website available May 1st, 2006Go To:Anima Sana In Corpore Sano“A sound mind rests in a sound body”- ASICS Quote