So, you find yourself “on days” as a fire service administrator or on extended light duty assignment. These are amazing opportunities to support firefighters while moving the organization forward. However, these roles are not without their challenges.

The “AMRAP: As Many Rounds As Possible” Training Protocol on moderate and high-intensity training days will tap into all three of the body’s primary energy systems in a way that is similar to initial fire attack on a structure fire.

We know that physical readiness is necessary for firefighters, and we recognize that our needs for physical training change as we progress through our careers. Unfortunately, most physical training programs are not designed to meet our specific needs.

The "Standing Halo" exercise utilizes the Rotation Movement Pattern to develop explosive power for firefighting tasks such as vehicle extrication and forcible entry.

For firefighters, adopting a Performance Lifestyle is crucial to sustaining long-term health, resilience, and effectiveness on the job. This lifestyle involves making intentional, holistic choices each day that enhance our general health and overall well-being.

The “Split Stance Row” exercise utilizes the Horizontal Pull Movement Pattern to develop strength for firefighting tasks such as pulling hose, lifting equipment, and hoisting tools.

The work we do as firefighters is often physically demanding, mentally taxing, and emotionally intense. It requires more than just technical skills and physical fitness; it demands a more intentional approach to health and overall well-being.

The “Front Loaded Squat” exercise utilizes the Squat Movement Pattern to develop strength for firefighting tasks that require lifting from the ground.

We know that physical readiness is a necessity for firefighters, and we recognize that our needs change as we progress through our careers. Unfortunately, most physical training programs fail to meet our unique needs.

The “Overhead Press One-Arm” utilizes the Vertical Push Movement Pattern to develop explosive power for overhead tasks such as ground ladder raise and ceiling breach.

The “Shoulder Loaded Walking Lunge” utilizes the Lunge Movement Pattern and will build lower body muscular strength and endurance for tasks such as hose deployment and carrying a hose bundle up flights of stairs.

Discover how this firefighter performance system—centered on mindset, lifestyle, and physical training—empowers you to build strength, minimize injury risk, and stay response-ready.

I was in constant pain. It felt like my career as a firefighter might be slipping away. I had dedicated my life to strength, resilience, and performance—only to face a reality where my own body was failing me.

Scoring the workout is part of the workout when we refer to intentional physical training. The data collected during each workout is important in establishing a baseline level of performance and for tracking progress.