TOP 5 EXERCISES FOR

FIREFIGHTERS
Presented by H.I.T. Fitness Warehouse, LLC

Tactical Strength and Conditioning

Email: HitFitnessWarehouse@gmail.com
www.HITFITNESSWAREHOUSE.com

TOP 5 EXERCISES

TGU/Sandbag Get Ups

Crawling
Step-Ups
Sledgehammer Strikes
Man-Makers

CRITERIA FOR EXERCISE

Safe and effective

Ability to scale up and down
High transferability and Extremely Job-Specific
Ability to train multiple planes of motions
Movement-based (general or specific)
Free weight/Odd-Object based training

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TGU/SANDBAG GETUPS:

Improves Overall Total-Body Strength and Agility

1. Begin the Get-up with the sandbag over your shoulder or in hand and lie down on the
ground (on your back).
2. Using your free arm push-up from the floor and proceed to sit-up, while positioning your
legs and feet beneath you and stand straight up.
3. Complete repetition by reversing the movement back down to start position.
4. Repeat for required reps and balance on both sides

CRAWLING:

Great for Core Stability and Strengthening of Shoulder Girdle

1. Use variety of directions and positions (forward, lateral, w/sled)
2. Keep hands under shoulders to avoid shoulder impingement Tighten core muscles during
exercise
3. Use variety of directions and positions (forward, backward, lateral)
4. Keep hands under shoulders to avoid shoulder impingement
5. Tighten core muscles during exercise

STEP UPS:

Useful in developing lower body strength, balance, stability, and power

1. Helps improve job-specific endurance when wearing PPE or weight vest
2. Can step at various heights and in different directions for total leg and hip development.

SLEDGEHAMMER STRIKES:

Trains Full Body Mobility, Explosiveness and Coordination: Grip, Forearm, Core, Back
muscles
1. Strike from variety of angles to simulate fire ground activities
2. Overhand strikes develop hip flexion, while Underhand strikes are better for hip
extension.

MAN MAKERS:

Man Makers are a great way to improve strength and cardiovascular endurance while using
very little external resistance. This advanced exercise flow combines various elements of the
burpee, renegade row, push up and overhead push press.
1. Select a weight that is 50% lighter than you would do for dumbbell shoulder presses.
2. Begin the exercise in a standing position with dumbbells in your hands. Initiate the
movement by squatting down and placing the dumbbells on the ground. The position and
width of the dumbbells will determine what areas will be targeted in the press. A wider or
more perpendicular positioning will result in greater chest and shoulder activation in the
press, while a narrower or more parallel placement of the dumbbells will result in more
tricep activity. You will then jump your feet back so that you end up in a push up position
with your shoulders directly over the dumbbells and your wrists straight. If jumping your
feet back is too difficult you can step one foot back at a time.
3. From this position you will then proceed into a push up with back straight and your core
engaged. If you cant perform a full push up with good form you can lower to your knees.
4. After completing the push up, you will execute a renegade row by lifting one dumbbell off
the ground and puling it up toward your chest while simultaneously balancing your body
weight between your feet and other arm. Continue by returning the first dumbbell to the
ground and lifting the other.
5. Continue by jumping or stepping your feet back to a squatting position. Rock your weight
back onto your heels and lift the dumbbells off the ground. Bring the dumbbells up to your
shoulders as you stand up explosively from the squat position. Then, using the force
generated from your legs, press the dumb-bells up over your head.

SAMPLE WORKOUT 1 Week 1/Week 2/Week 3/Week 4

A1. TGU/Sandbag Get Up 4 sets x 6 reps/5x5/6x4/3x5(side)
A2. Crawling 4 x 50/4x100/6x100/3x100(forward, backward, and lateral)
B1. Man Makers 3x8/3x10/4x8/4x10
B2. Lateral Step Ups 3x8/3x10/4x8/4x10(side)
FINISHER
Sledgehammer Strikes 50/100/150/250(total)

TRAIN HARD AND STAY HEALTHY!!!