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Police, Firefighter and Military Training

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If you want to join the fire department, police, or military, you are to be congratulated. Make sure you get into top shape before you apply for these physically demanding professions.

Firefighters, police officers, and military personnel all need a high degree of physical fitness. If you are interested in joining one of these professions, you should make sure you get into good shape before you apply.

Firefighters in particular need good physical strength, particularly upper body strength. It is especially important for women applicants, who tend to be lacking in upper body strength, to work hard to get stronger. The recommended routine involves working in the 6 to 10 repetition range, where you add more weight when you can do 10 reps and decrease weight if you can’t do 6. Emphasize multi-joint exercises, like pull-ups, pulldowns, and rowing motions for your back, and flat and incline bench presses and military presses for your chest and shoulders. For firefighting, you also need strong forearms and grip strength. Some biceps and triceps work is useful, but do not put your emphasis on your arms or on bodybuilding isolation exercises. Remember your goal is strength, not appearance. Work for strong abs, not necessarily a 6 pack. You will, of course, look better when you are strong, but you may not have extreme muscle definition.

You do well working out hard 3 days a week, but a split routine may be even better, if it fits into your schedule. Work the pushing muscles (chest, shoulders, triceps) one day and pulling muscles (back, forearms, biceps) the next. Take a day or two off and repeat, so you work out an average of 4 times a week. Do some leg work, like squats or leg presses plus stiff-leg deadlifts, on your back day, and do abs 3 times a week. Firefighters need cardio endurance, but too much cardio can compromise your strength training results. Limit running to 2 miles, and emphasize 20 minutes of hard stationary cycling or swimming a few times a week.

Police training typically requires more running than the firefighter routine, but upper body strength, including hand and forearm, is still important. If you’re just getting started, work up to running 5 miles, do push-ups, pull-ups, and ab crunches, then work on higher resistance strength exercises.

The military aims to get you in shape during basic training, and they do, but there is a minimum fitness level required before you can be accepted. Most importantly, being in good shape when you join will reduce the chance of injury during training. Again, this is of interest to women, who are more likely than men to be injured during training, but also tend to have a lower fitness level at induction.

Men, in general, are larger and stronger than women. There will probably always be more male than female firefighters, police, and soldiers. Women, however, can and do not only join but excel in these professions. If they have not been active and athletic, they have more work to do to get in shape, but many can do it. Sedentary men are also well advised to increase their strength and fitness before applying for any of these demanding professions.

Good nutrition and adequate rest are also necessary for you to get the most out of your fitness program.

Check with the agency you are interested in joining for their physical requirements and recommendations and give yourself plenty of time to get in shape. Men will not have the luxury of working on only their chest and biceps, and women will not be able to concentrate on “toning.” Hard work is called for, but if you have a strong desire for one of these or another profession that requires strength and fitness, it will be worth it. Always check with your doctor before starting a vigorous exercise program.