We, as firefighters, have a very physically demanding job. The majority of us do workout, but are we executing the necessary lifts to improve our overall fitness levels? What is really important? Why am I not getting in better shape? Here are focal points you should focus during your workouts that will ensure you pass the CPAT or any other firefighter fitness test:


STRENGTH – It goes without saying, we need strength for our job(s). You can positively increase your strength by performing:  Squats, Deadlifts, Bench Press, Shoulder Press, Power Cleans-all of which are great, but you need to make sure you execute them correctly, (Proper form is CRUCIAL). You can go to my YouTube Channel https://www.youtube.com/channel/UC0kOtlj8Ko0LIYiUu0NcZgg for videos on the more common lifts and exercises.


STAMINA – Is the ability of a firefighter to exert themselves and remain active for extended periods of time. Our jobs consist of pushing, pulling, carrying, and hoisting very heavy objects for extended periods of time. Increasing your stamina will help you accomplish all physical aspects of our job. We incorporate exercises such as: thrusters, man makers, 400m sprints, etc…exercises that will boost your stamina and your overall fitness. (These can also be found on my YouTube channel).


CARDIO – Is important in many ways; especially important because the stress and physical exertion we may face. When done correctly, cardio can strengthen the heart, increase lung capacity, and even help with stress. My favorite cardio exercises are: running, sprinting, row machine, jump rope, burpees, and fast, high repetition weight lifting.


CORE – I am not just taking about your abs, I am talking about every muscle you use to hold yourself up right. Working on just your abs can cause your core as a whole to weaken. How? Because solely focusing on ab training will tighten your ab muscles and pull your back down; causing muscular imbalances and this is a major cause of injury. My list of desired core exercises includes: back extensions, supermans, butterfly sit-ups, hanging leg raises, windmills, planks, and bicycle crunches- coupled with a few of the strength exercises(squats, deadlifts, power cleans)will build you the solid foundation needed to build strength and stamina in other muscle groups.


FLEXIBILITY – Not Yoga, even though it is good for flexibility, I know most firemen…not happening. Having flexibility and proper range of motion is important to decrease the chance of injury. For example, I know a lot of people who get a really tight back, very quick. They believe it is from their back not being strong enough. In most cases, it is due to tight hip flexors; having tight hip flexors can cause them to pull your back muscles out of whack. Some of the best stretches I recommend to do are the Samson stretch, deep squat/groin stretch, and opposite toe touch.


If you are looking for a great firefighter workout program or you are looking for help on passing the CPAT, or any other firefighter fitness test, Firefighter Furnace is the best choice for you.

Here’s why:


Here at firefighter Furnace, we create professionally designed firefighter workout routines. We focus on strength, stamina, cardio, and core. We build physically fit firefighters by solidifying their foundation.


We have an individual and group firefighter workout posted every day. Check us out!


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