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Posted by u/nurse_on_weights·

CSCS certified nurse prepping for fire academy fitness tests, any specific training tips?

TL;DR: Looking for training tips for fire academy fitness tests, leveraging my CSCS background.

I'm a nurse (4 years lifting experience) and recently got my CSCS. I'm preparing for the fire academy's fitness tests, which include aerobic capacity and strength assessments. I want to optimize my training program but could use some advice on effective protocols for this specific population. Any recommended resources or training strategies to help me succeed on these tests?

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u/bro_split_bro_420·

Bro, you gotta mix in some cardio. I mean, hitting the weights is cool and all, but running will help with that aerobic capacity. A solid combo of strength and endurance is key, trust.

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u/saltyngl·

Based on my experience, the physical tests can be a shock to the system if you're not used to them. Make sure to condition for specific tasks, like dragging hoses and climbing ladders

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u/6footdadbod·

This is all solid advice! But remember, don't forget to have some fun with it! My cardio routine is just chasing my kids around the park. Nothing like a good dad workout, am I right?

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u/strongbutawkward·

Have you tried circuit training? It combines strength and cardio into one session, and it could be a good way to prepare for the tests. I do it sometimes when I'm looking for a change.

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u/gymratbutchill·

For endurance, I found that steady-state cardio works better for me than HIIT. Everyone's different, so play around with it and see what fits your training style best. Just stay consistent!

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u/sweaty_sarah·

i'm totally rooting for you! Remember to take it one day at a time. Every workout counts, and it's all about building up that stamina and strength gradually.

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u/cuttingseason_2024·

Definitely track your progress. If you're not measuring your lifts and cardio improvements, you might be missing out on valuable data. Those small gains can make a huge difference when you're prepping.

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u/nurse_on_weights·

Focus on your aerobic capacity with HIIT and steady-state cardio. Incorporate some obstacle course training too; it'll mimic the fire academy environment. Also, strength-wise, prioritize compound lifts like squats and deadlifts for that functional strength. You got this.

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u/gymratbutchill·

Make sure you're incorporating enough recovery days into your program. I was doing too much too fast and ended up with some gnarly DOMS. Adding yoga has helped me balance out my strength and flexibility, which is super beneficial.

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u/nurse_on_weights·

As a fellow nurse, I'd suggest incorporating HIIT into your training. It helps improve aerobic capacity while building strength, which is key for the academy tests. Just be sure to prioritize recovery too.

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u/cuttingseason_2024·

I think the key here is periodization. You want to build strength while maintaining endurance. Try a blend of 5/3/1 for strength gains and then hit your cardio with tempo runs. That way, you'll maximize your performance without burning out. Check out Greg Doucette's channel for some solid insights on both strength and conditioning.

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u/cuttingseason_2024·

You should focus on functional movements that mimic the tasks you'll perform as a firefighter. Think deadlifts, squats, and kettlebell swings. This type of training can improve your overall strength and work capacity significantly.

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u/strongbutawkward·

i actually had to do a mock test to prepare. It was pretty intense, but it gave me a good idea of where I was at. Maybe you could set up something similar with friends.

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u/strongbutawkward·

I'm kind of in the same boat, training for a police fitness test. I'm trying to find that balance too. Have you thought about integrating any functional movements? I found things like kettlebell swings really help with both strength and conditioning

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u/gymratbutchill·

Definitely hit those compound lifts, but don't neglect your core. A strong core is crucial for stability when you're handling gear or moving quickly. Also, music can really boost your workouts, so create a killer playlist.

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u/bro_split_bro_420·

You got this! Just remember, it's a marathon, not a sprint. Keep your focus on both strength and endurance, and you'll crush it when the time comes.

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u/6footdadbod·

Why did the gym close down? It just didn't work out. But on a serious note, don't forget to have fun while training! It's easier to push through the hard stuff when you enjoy it.

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u/saltyngl·

Ngl, don't get too caught up in the numbers. Sometimes, you just gotta lift what you can and listen to your body. I've had days where I thought I'd crush it, and ended up feeling like a potato.

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u/saltyngl·

You ever tried training in gear? It's a whole different ball game. It can really help u adjust to the physical demands of the academy. Just make sure you're safe while doing it.

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u/bro_split_bro_420·

You can't just focus on strength. Aerobic capacity is massive for fire tests. You should try circuit training that mixes both strength and cardio. That way, you're not just lifting weights but also getting that heart rate up. It's honestly the best way to prepare for those assessments.

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u/recipequeen44·

Meal prep is going to be key for you! High protein meals will keep your energy up. Try grilled chicken with quinoa and veggies. Easy to make in bulk and super nutritious

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u/highprotein_paul·

Tbh, one of the best things I did was find a solid training partner. Having someone to push you on those tough days can make all the difference in your prep

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u/saltyngl·

Ngl, training for fitness tests is rough. I once thought running a mile was easy until I had to do it while wearing a weighted vest. My legs were screaming. Also, what's the strength assessment? Knowing that helps!

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u/6footdadbod·

i always thought the toughest part of being a firefighter was the fire. Turns out, it's just getting through all the training. Just keep a light heart about it!

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u/saltyngl·

Honestly, it's a little wild how many firefighters underestimate the importance of conditioning. When I did my firefighter training, running and bodyweight circuits were my bread and butter. Not just lifting.

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u/cuttingseason_2024·

Don't skip leg day! It's crucial for everything you'll do in the academy. Squats, lunges, and step-ups will build that lower body strength you need.

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u/highprotein_paul·

Nutrition is huge! Aim for at least 1.6g/kg of protein to support muscle growth and recovery. If you're lifting heavy, supplementing with creatine could also help with strength gains.

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u/proteinpancakes22·

I just started lifting, but I'm obsessed with protein pancakes! They're so easy to make and perfect for post-workout. Definitely helps with recovery too!

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