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Strength Exercises

Strength Training Program
Set weight appropriate to overload muscles, but not so heavy to cause injury or failure. All lifts should be performed in a safe, controlled manner. Ideally, you should perform 2-3 sets of 8-12 repetitions at a load sufficient to fatigue you over the last few repetitions. Do not advance in progressions or intensity until you have mastered the fundamental movement and skill. WORK WITHIN YOUR EXERCISE LIMITATIONS AND GRADUALLY INCREASE WORKLOAD.

Contents of LBFD Functional Training Workout
The LBFD fitness program reflects academy, fire ground conditions and movements which include similar body movements and aerobic conditioning that will be needed on the fire ground to assist candidates in successfully completing the academy while preventing injuries.

The following is a group of exercises that work on warm up, flexibility and injury prevention.

Movement Preparation- Dynamic Stretching that works muscles through their full range of motion.
Prehab- Addresses stabilization and strengthening of hips, core, and shoulder (areas of the body with high injury rates).
Regeneration- Helps in the recovery process of tired, fatigued muscles.
Interval Training- Works both aerobic and anaerobic systems

The following are examples of movements to be done at a high intensity with functional form and proper mechanical posture. Proper form must be maintained at all times. These exercises can be incorporated with the functional exercises provided in this book.

Legs- These exercises simulate walking up stairs, lifting heavy tools, picking up hose bundles, stepping onto and off of a fire engine, and climbing a ladder. All fire ground movements begin with the legs and are designed to not only strengthen leg muscles but all accessory muscles that are instrumental in the bodies movement.
Squat
Back Extension
Box Jump
Front Squat
Glute-Ham Sit-Up
Walking Lunge

Push- The following exercises simulate the pushing motion of the body and pertain to the functions on the fire ground such as holding a hose line in a vertical position, pulling ceiling, loading hose onto a fire apparatus, loading and unloading fire equipment, creating access to the roof of a building, and raising ladders in a vertical position.

Barbell Thruster
Dip
Dumbbell Thruster
Bench/Dumbbell Press
Wall Ball

Pull- The movements are designed to pull the body to objects like over a parapet or pull an object to the body such as when lifting a Hurst tool. Fire ground applications would include lifting any piece of equipment.

Dead-Lift
Pull-Up
Sumo Dead Lift w/ High Pull
Cable Row

Body Core/Stabilizers- Anytime the body is put under a load it is required to stabilize itself. The following movements are explosive in nature and create the force necessary to lift, push, press, and create momentum to move heavy objects.

Dumbbell Snatch
Hip Back Extension
Kettlebell Swing
Cable Lifting/Chopping

The LBFD Academy Fitness Program will reflect the various activities, movement and intensity needed on the drill ground and fire ground. When you take the exercises listed above and place them in the proper sequence with the right load and volume you have a program that allows each recruit to work according to their personal needs and weaknesses, while allowing the Long Beach Fire Department to evaluate each recruits overall fire ground fitness level, and ultimately help reduce injuries.