Achieving fire fitness.

Our programme has been designed to help you develop a good all round level of fitness, and is set out over an eight-week period. By the end of it, you should be in a good position to take on, and hopefully pass, the National Firefighter Selection Test.

The chart detailing our programme can be seen below. Feel free to print it off and stick it up at home.

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It may sound obvious, but it’s important not to train more than once a day. And if you feel unwell, or you’ve got an injury, it’s best not to train at all. Our programme recommends exercising six days a week, although the amount of exercise you’ll do on each day will vary. If you feel the need to stay active on your rest day, try to limit yourself to a leisurely swim or a round of golf.

Here’s an example of how you might set out your week.

Monday – Aerobic training at a steady rate
Tuesday – Strength training
Wednesday – Medium to hard aerobic training session
Thursday – Strength training
Friday – Medium hard to very hard aerobic training session
Saturday – Strength training
Sunday – Rest day

When it comes to strength training, you can either carry out all of the exercises highlighted in the resistance training section, or you can split them up as shown below.

Tuesday – Lat Pull Downs, Seated Row, Bicep Curls and Tricep Dips
Thursday – Squats, Dead Lifts, Chest Press and Shoulder Press
Saturday – Repeat Tuesday

The following week you can start with the Squats etc, and then repeat it again on Saturday.