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 body’s ability to perform physical activity without distress or injury.”

6. According 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.”

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)
Component
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Cardiovascular:
Moderate Intensity
Aerobic activity lasting minutes
* Rest
* Optional Rest or team building activity
Vigorous Intensity
Pack hike w/gradual weight x minutes
Pack hike w/ gradual weight x minutes
* Optional Rest or team building activity
Muscular 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
Flexibility:
5-10 minutes
5-10
* 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)
Fitness
Component
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Cardiovascular:
Moderate Intensity
Aerobic activity lasting minutes
* Rest
* Optional team building exercises
Vigorous Intensity
Pack hike w/weight x 30 minutes
(power hike)
Muscular Training:
Muscle Endurance
70% or less max weight, 1-3 sets of reps
Flexibility:
5-10 minutes
* Optional

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)
Component
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Cardiovascular
Moderate Intensity
Cross training activity lasting minutes
Cross training activity lasting minutes
* Rest
* Optional Rest
Vigorous Intensity
Crew hike or optional team building
Crew hike or optional team building exercises
* 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
2-3 sets of reps w/light -moderate weight
Flexibility
5-10 minutes
* Optional
** 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. Post-Season Fitness Module – Workout Template (18 weeks)
“FireFit” (rest/recuperation, maintenance program)
Post-Season Fitness Module – Workout Template (18 weeks)
Fitness
Component
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 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/Muscle Endurance
Light – moderate weights, 1-3 sets, 8-20 reps or to failure
Optional calisthenics
* Optional Strength/Muscle Endurance Training
Flexibility:
5-10 minutes
5-10
* Optional
Rest
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. “FireFit” Website available May 1st, 2006
THANK YOU!
“FireFit” Website available May 1st, 2006
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Anima Sana In Corpore Sano
“A sound mind rests in a sound body”- ASICS Quote