FIREFIT TRAINING GUIDE

INFORMATION FOR CANDIDATES

PREVENTION + FIRE RESCUE HAZMAT PROTECT THE NATURAL MEDICAL

EDUCATION ENVIRONMENT DISASTER + RESPONSE
HUMANITARIAN
RELIEF
CONTENTS
1. INTRODUCTION........................................................................................................3
General instruction for your training program...........................................................................................3

2. PHYSICAL ACTIVITY READINESS QUESTIONNAIRE....................................4

3. TRAINING FOR STRENGTH..................................................................................5
4. TRAINING FOR CARDIOVASCULAR FITNESS................................................6
Loaded carries.................................................................................................................................................................6
Metabolic Circuits...........................................................................................................................................................7
Strength Program – Block 1.....................................................................................................................................8
Strength Program – Block 2....................................................................................................................................9
Strength Program – Block 3.................................................................................................................................10
Strength Program – Block 4...................................................................................................................................11
Cardiovascular Fitness Program Loaded Carries....................................................................................12
Cardiovascular Fitness Program Body Weight Circuit Option.......................................................13
Cardiovascular Fitness Program Barbell Circuit Option..................................................................... 14
Cardiovascular Fitness Program Dumbbell Circuit Option...............................................................15
Cardiovascular Fitness Program Treadmill/Bike option..................................................................... 16

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1. INTRODUCTION
Fire and Rescue NSW (FRNSW) enhances community safety, quality of life and confidence
by minimising the impact of hazards and emergency incidents on the people, environment
and economy of New South Wales. We play a critical role in building safety both legislatively
and as a community service. We develop and deliver a range of community safety initiatives
and prevention programs including FireED (Fire Education for Primary Schools) and IFAP
(Intervention + Fire Awareness Program) to reduce fire-setting by young people. We work
with other government agencies to minimise the impact of bushfires, storms, floods, landslides,
building collapses, motor vehicle accidents and other emergencies.

We are a world class fire and rescue service with a long tradition of excellence in the protection
of life, property and the environment. FRNSW is made up of approximately 14,000 people State
wide, comprising more than 7,000 retained (on-call) and permanent (full-time) firefighters and
support staff, and around 7,000 community fire unit volunteers.

FRNSW staff and volunteers are committed to maintaining the proud history and tradition of
FRNSW, when serving the community and protecting the environment.

GENERAL INSTRUCTION FOR YOUR TRAINING PROGRAM

Before you get started

It is recommended all candidates complete a Physical Activity Readiness Questionnaire (PAR-Q)
prior to commencing their preparation program. This can be found in Part 2 of this guide.

Getting started
You should commence training well in advance of the proposed date. At least 12months of
structured training prior to your PAT is highly recommended.

Progress at your own pace

You should progressively increase your training load (e.g. how long you perform your sessions
for, or the amount of weight you are lifting), making sure your body has adequate time for
rest and recovery. Progression should be gradual and within the limits your body can tolerate.
Progressing your load or exercise without mastering previous load or exercise can increase your
risk of injury. Do not progress if you are not physically capable to do so.

Taper your training before the PAT

Tapering your program at least one week before the actual test date will ensure adequate time
for your body to recover and allow you to perform at your best during the PAT.

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2. PHYSICAL ACTIVITY READINESS QUESTIONNAIRE

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3. TRAINING FOR STRENGTH
A high degree of strength and endurance is crucial for firefighters to enable the safe and
effective execution of operational duties. Increasing your upper and lower body strength is
essential for increasing your potential to pass the PAT.

It is highly recommended for individuals who are inexperienced in resistance training to engage
appropriately qualified trainer / Exercise Scientist / Strength & Conditioning coach to assist
in building your strength and endurance to a level capable of successfully completing this
program.

The strength program below consists of 4 training blocks, where exercises, sets, repetitions and
loads vary for each block

Exercise selection: Each training block will include 1 exercise from the following exercise
categories:
• Squat
• Hinge
• Single leg
• Upper body vertical and horizontal push
• Upper body pull

Note: It is imperative that correct technique is mastered with an exercise prior to adding load.
If you are not proficient at a given exercise, continue with this exercise for the next block and
adjust the sets, reps and loads to match that block. Since these sessions are strength-focused,
you should do the prescribed number of sets for one exercise category before moving on to the
next.

Category Block 1 (wk 1-4) Block 2 (wk5-8) Block 3 (wk9-12) Block 4 (wk13-14)
Load selection Load selection Load selection Load selection
Session 1: Session 1: Session 1: Session 1:
Squat Goblet squat to Goblet squat Barbell back Barbell back
bench squat to bench squat
Hip hinge Dowel Hip hinge Barbell Romanian Partial range Deadlift (from
Deadlift (Bar to Deadlift (pull ground)
knee) from mid shin)
Single leg Dumbbell Split Dumbbell Dumbbell Barbell Rear foot
squat Reverse lunge Walking lunge elevated split
squat
Upper body Standing single Thruster (squat Standing push Standing Military
vertical push arm Dumbbell to press-Barbell press (Barbell or press (Barbell or
Military press or Dumbbell) Dumbbell) Dumbbell)
Upper body Incline Military Military Push up Military push up Military Decline
horizontal push push up (pause hold- 2 push up
sec at bottom)
Upper body pull Low pulley row Inverted row 1 arm bench row Bent over row
(Barbell or
Dumbbell)

Sets, reps and load selection

Session 1 of each block involves determining your loads for the block. Pick a weight you think
you can achieve for the prescribed repetitions (see table on the following page). Do as many

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reps as you can with this weight (ensuring correct technique is maintained). If the reps achieved
is 2 or more than the recommended, choose a heavier load.

Each week, look to increase lower body exercise loads by 2.5-5kg and upper body exercise
loads by 1.25kg-2.5kg (at least for 1 set in the session and only if correct technique can be
maintained). Ensure correct technique can still be maintained with the increased loads.

BLOCK WEEKS No. WARM UP SETS SETS REPS REST BETWEEN SETS
1 1-4 1 3 10-12 45-60 sec
2 5-8 2 4 6-8 60-90 sec
3 9-12 3 5 3-5 90 sec - 2 min
4 13-14 3 2 1-3 2-3 min+

Look to progressively increase the weight and reduce the reps for each week within a given
block – a process known as “progressive overload”.

The table below contains an example of what block 3 may look like for the upper body vertical
push (standing military press with Barbell exercise).

WEEK SETS REPS REST BETWEEN SETS Relative load

(to show an example of
progressive overload)
9 5 5 90 sec 30kg
10 5 4 2 min 31.25kg
11 5 3 2-3 min 32.5kg
12 5 3 3 min+ 35kg

Tip: Try to increase your strength as much as possible in the strict Military press exercise- you
can’t be too strong at this exercise. There is a large emphasis on overhead strength involved in
the ladder simulation task of the PAT, particularly locking the weight overhead with straight legs

Tip: You should not be completing week 4 of block 4 (or any heavy resistance training) in the 7
days prior to undertaking the PAT.

Tip: As these sessions are “whole body” in nature and the below Cardiovascular fitness sessions
contain a “strength element”, it is recommended that a maximum of 3 sessions be completed
each week to allow sufficient recovery to obtain a positive adaptation.

Tip: Ensure you are adhering to the recommended rest periods between sets. This is the time
required for your body’s nervous and anaerobic energy systems to recover between intense
efforts. If you can perform the same effort with less rest, you probably aren’t lifting a load heavy
enough!

4. TRAINING FOR CARDIOVASCULAR FITNESS

Ability to tolerate cardiovascular stress under load is extremely important for the safety and
effectiveness of firefighters undertaking operational duties. The suggested programs below will
assist in conditioning you for the stressors of the PAT.

When participating in these programs, participants should consider (where appropriate)

exposing themselves to increased heat and metabolic costs through wearing heavy clothing

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(i.e. Tracksuit and/or jackets, beanie, gloves), weighted backpacks/vests (20kg) and 1kg ankle
weights.

LOADED CARRIES
Option 1: Farmers carry (two sided dumbbell carry)
Option 2: Suitcase carry (single sided dumbbell carry)
• Distance: 250m
• Sets: 1-3
• Load: selected by what weight can be carried for 30m continuously (goal: 30kg single sided
carry)
• Work:Rest = 2:1 e.g. Complete 250m carry in 2mins = 1min rest

METABOLIC CIRCUITS
Metabolic circuits are a series of exercises performed consecutively for prescribed repetitions/
time without rest.

Body weight circuit

Sets: 2-4
Reps: 15 reps of each non-stop
Rest between sets: 90secs
Exercises: Spiderman/ Push Ups/Mountain Climbers/Alternate Lunges/Prisoner Jump Squats

Barbell circuit
Sets: 2-4,
Reps: 10 reps of each non-stop
Rest between sets: 90secs
Exercises: Back squat / alternate Lunge/ Military press/ Romanian deadlift / Bent over Row

Dumbbell circuit
Sets: 2-4
Reps: 10 reps of each non-stop
Rest between sets: 90secs
Exercises: Renegade row/ push up/ squat (dumbbells shoulder height)/ push press/ alternate
lunge

Treadmill/bike option
Work:Rest 3:1
Work: 60 sec @ 10-14% incline (at a walking/ slow jogging pace) or 60sec hill climb on bike
(standing off seat, increased resistance) Rest: 20 sec recovery (stand on sides of treadmill/sit on
bike)
Repeats per set: 6-8 repeats
Rest between sets: 90 sec Sets: 2-3

Tip: It is recommended that a maximum number of 2 cardiovascular fitness sessions be

completed each week to complement your strength training. You have 7 options to choose from
i.e. 2 x loaded carry options, 3 x metabolic circuit options, 1 x treadmill and 1 x bike option

Example weekly training schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Strength Cardiovascular Strength Cardiovascular
REST REST REST
session session session session

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 STRENGTH PROGRAM – BLOCK 1

PAGE 8
Weeks: 1-4
No. warm up sets: 1
Sets: 3
Reps: 10-12

Note: It is imperative that correct technique is mastered with an exercise prior to adding load. If you are not proficient at a given exercise,
continue with this exercise for the next block and adjust the sets, reps and loads to match that block. Since these sessions are strength-
focused, you should do the prescribed number of sets for one exercise category before moving on to the next.

Upper body Upper body

Category Squat Hip hinge Single leg Upper body pull
vertical push horizontal push
Block 1 (wk 1-4) Standing single
Goblet squat to Dumbbell Split Incline Military
Load selection Dowel Hip hinge arm Dumbbell Low pulley row
bench squat push up
Session 1: Military press
Technique

FIRE AND RESCUE NSW | FIREFIT TRAINING GUIDE

 STRENGTH PROGRAM – BLOCK 2

Weeks: 5-8
No. warm up sets: 2
Sets: 4
Reps: 6-8

Note: It is imperative that correct technique is mastered with an exercise prior to adding load. If you are not proficient at a given exercise,
continue with this exercise for the next block and adjust the sets, reps and loads to match that block. Since these sessions are strength-
focused, you should do the prescribed number of sets for one exercise category before moving on to the next.

Upper body Upper body

Category Squat Hip hinge Single leg Upper body pull
vertical push horizontal push
Block 2 (wk 5-8) Barbell Romanian Thruster (squat to
Dumbbell Reverse

FIRE AND RESCUE NSW | FIREFIT TRAINING GUIDE

Load selection Goblet squat Deadlift (Bar to press – Barbell or Military pushup Inverted Row
lunge
Session 1: knee) dumbbell)
Technique

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 STRENGTH PROGRAM – BLOCK 3

PAGE 10
Weeks: 9-12
No. warm up sets: 3
Sets: 5
Reps: 3-5

Note: It is imperative that correct technique is mastered with an exercise prior to adding load. If you are not proficient at a given exercise,
continue with this exercise for the next block and adjust the sets, reps and loads to match that block. Since these sessions are strength-
focused, you should do the prescribed number of sets for one exercise category before moving on to the next.

Upper body Upper body

Category Squat Hip hinge Single leg Upper body pull
vertical push horizontal push
Military pushup
Block 3 (wk 9-12) Partial range Standing push
Barbell back Dumbbell walking (pause hold –
Load selection deadlift (pull from press (barbell or 1 arm bench row
squat to bench lunge 2 seconds at
Session 1: mid shin) dumbbell)
bottom)
Technique

FIRE AND RESCUE NSW | FIREFIT TRAINING GUIDE

 STRENGTH PROGRAM – BLOCK 4

Weeks: 13-14
No. warm up sets: 3
Sets: 2
Reps: 1-3

Note: It is imperative that correct technique is mastered with an exercise prior to adding load. If you are not proficient at a given exercise,
continue with this exercise for the next block and adjust the sets, reps and loads to match that block. Since these sessions are strength-
focused, you should do the prescribed number of sets for one exercise category before moving on to the next.

Upper body Upper body

Category Squat Hip hinge Single leg Upper body pull
vertical push horizontal push
Block 1 (wk 13-14) Barbell rear foot Standing military Bent over row
Barbell back Deadlift (from Military decline

FIRE AND RESCUE NSW | FIREFIT TRAINING GUIDE

Load selection elevated split press (barbell or (barbell or
squat ground) pushup
Session 1: squat dumbbell) dumbbell)
Technique

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 CARDIOVASCULAR FITNESS PROGRAM
LOADED CARRIES

PAGE 12
Distance: 250m
Sets: 1-3
Load: selected by what weight can be carried for 30m continuously
(goal: 30kg single sided carry)
Work:Rest = 2:1 e.g. Complete 250m carry in 2mins = 1min rest

Farmers Carry Suitcase carry

Options
(two sided dumbbell carry) (single sided dumbbell carry)

Technique

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 CARDIOVASCULAR FITNESS PROGRAM
METABOLIC CIRCUITS
BODY WEIGHT CIRCUIT OPTION

Sets: 2-4
Reps: 15 reps of each non- stop
Rest between sets: 90secs

Note: It is imperative that correct technique is mastered with an exercise prior to adding load. If you are not proficient at a given exercise,
continue with this exercise for the next block and adjust the sets, reps and loads to match that block. Since these sessions are strength-
focused, you should do the prescribed number of sets for one exercise category before moving on to the next.

Exercise Spiderman Pushups Mountain Climbers Alternate Lunges Prisoner Jump Squats
Technique

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 CARDIOVASCULAR FITNESS PROGRAM
METABOLIC CIRCUITS

PAGE 14
BARBELL CIRCUIT OPTION

Sets: 2-4
Reps: 10 reps of each non- stop
Rest between sets: 90secs

Note: It is imperative that correct technique is mastered with an exercise prior to adding load. If you are not proficient at a given exercise,
continue with this exercise for the next block and adjust the sets, reps and loads to match that block. Since these sessions are strength-
focused, you should do the prescribed number of sets for one exercise category before moving on to the next.

Exercise Back squat Alternate Lunge Military Press Romanian Deadlift Bent over row
Technique

FIRE AND RESCUE NSW | FIREFIT TRAINING GUIDE

 CARDIOVASCULAR FITNESS PROGRAM
METABOLIC CIRCUITS
DUMBBELL CIRCUIT OPTION

Sets: 2-4
Reps: 10 reps of each non- stop
Rest between sets: 90secs

Note: It is imperative that correct technique is mastered with an exercise prior to adding load. If you are not proficient at a given exercise,
continue with this exercise for the next block and adjust the sets, reps and loads to match that block. Since these sessions are strength-
focused, you should do the prescribed number of sets for one exercise category before moving on to the next.

Squat (dumbbells
Exercise Renegade Row Pushup Push press Alternate Lunge
shoulder height)

FIRE AND RESCUE NSW | FIREFIT TRAINING GUIDE

Technique

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 CARDIOVASCULAR FITNESS PROGRAM
TREADMILL/BIKE OPTION

PAGE 16
Sets: 2-3
Repeats per set: 6-8
Rest between sets: 90secs
Work:rest (during each repeat) = 3:1

Options Treadmill Bike

Work
Work: 60 sec @ 10-14% incline (at a walking/ slow jogging or 60sec hill climb on bike (standing off seat, increased
pace) resistance)

Rest Rest: 20 sec recovery (stand on sides treadmill) Rest: 20 sec recovery (sit on bike)

Repeats per
set and rest Rotate through the above work and rest components for 6 to 8 repeats, then have 90 seconds rest before repeating 1
between to 2 times
sets

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