Working Out on Shift Part II : High Intensity Training

Our previous post discussed one type of training style performed on shift. A circuit with 1:1 work: rest periods using traditional resistance training exercises followed by firefighters (FF) performing a fire ground test

I would classify that workout as a moderate to lower intensity workout but what about "high intensity" workouts? How does something like a CrossFit style (HIRT) workout effect fatigue 10 minutes & 60 minute before a simulated fire ground task event created to mimic the high physical demands of a job?

The study included 7 FF. All of which performed said fire ground training test consisting of 7 events. Events included stair climb, hose drag, equipment carry, ladder raise, forcible entry, search and rescue performed with no rest. All FF performed the fire ground test 3 different times. 1 time fully rested, 1 time fatigued 10 minutes post HIRT workout, and 1 time fatigued 60 min. post HIRT workout.

"The goal of the HIRT session was to utilize exercise parameters that induce varied metabolic demands including anaerobic power, muscular strength, muscular endurance, and aerobic endurance."

The HIRT workout session was comprised of 4 rounds of 7 exercises completed as fast as possible. The exercises consisted of front squat alternated with overhead press 43.18 kg x 6 reps, deadlift 90.91 kg x 6 reps, pull-up x 6 reps, push-up x 10 reps, toes to bar x8 reps 100 m sprint on row machine with a damper setting of 8.

The researchers found that FF had reduced performance on the fire ground test 10 min. post HIRT. Air consumption was negatively affected consuming on average 700 more PSI and all participants were statistically significantly slower to complete the post 10 min. test. The post 60-minute test was slower to complete fire ground task vs baseline but did not reach statistical significance.

To practically apply this concept to FF exercise routines we should typically encourage FF to train with high intensities during their off days ideally. Maybe the morning coming off shift can be used to perform these hard workouts prior to going home and getting back in the swing of daily life while simultaneously allowing the most time to recover from the high intensity training between shifts.

We should also remember that the fitter the FF is the more resilient they will be and the more robust their recovery will be between a HIRT session and a working structure fire, but that does not alleviate them of the burden of not being at their 100% best output due to fatigue. They may be in better shape than the FF who doesn't workout but they will not be at their best 10 minutes post HIRT when this type of training is performed on shift getting toned out to a job.

Train smart. Train hard. If you want to improve your fire ground specific fitness as safely as possible train wearing Carna Bunker Gears non chemically treated fabric. It comes clean from the factory, no PFAS or flame retardants, and will never be contaminated from the fire ground due to not being certified PPE keeping it out of IDLH atmospheres.

1. Mason, M. R., Heebner, N. R., Abt, J. P., Bergstrom, H. C., Shapiro, R., Langford, E. L., & Abel, M. G. (2023). The Acute Effect of High-Intensity Resistance Training on Subsequent Firefighter Performance. Journal of Strength and Conditioning Research, Publish Ahead of Print. https://doi.org/10.1519/jsc.0000000000004417

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