Training for the Firefighter Combat Challenge

Jack O'Connor Ph.D.

Frequently I am asked questions about the best way to train for the Challenge. This article is an attempt to suggest a generic program that most healthy individuals can use as the basis for designing an individualized training program to help them prepare for Challenge competition.

Let me begin by saying I recommend every individual begin the planning for Challenge training, or any exercise program, with a good fitness assessment. If you are really out of shape a medical evaluation may be appropriate. But assuming most on the job firefighters are healthy and somewhat fit, the best way to assess your conditioning for the Challenge is to simply run the Challenge course. I recommend you do it all-out in full bunkers and on air. This will give you a quick specific assessment on where you are both fitness wise and technique wise. Based on that performance (do it a few times over several days for a more accurate evaluation) you can plan a long-term program that is specific to your level of conditioning and your skill needs.

An analysis of the Challenge suggests it requires significant capacity in all five components of fitness: strength, muscle endurance, aerobic capacity, flexibility and body composition. The most important of these are strength, muscle endurance and aerobic capacity. However, if you are inflexible and over fat your performance will suffer. Poor conditioning in these areas will cause you to lose speed. To perform at the highest levels (under two minutes) these components must also be specifically trained/improved.

Further, I suggest a serious approach in preparing for the Challenge is to periodize your training. If you are in decent condition, I define this as capable of running the course in under four minutes, you should plan a three phase training cycle with each phase lasting one month to six weeks and the total program 12-18 weeks. For example: set your overall training objective (a realistic time: say 1:50) and then break down your training plan into three phases: basic capacity training, technique training and speed training.

During Phase I focus on basics with the primary objective of this period to increase your fitness level in each of the five components. A major focus should be strength training in the gym. Select a balanced resistance training program that trains all the major muscle groups and adds a few additional exercises that concentrate on the shoulders, back and arms. Upper body strength and endurance are critical components for all Challenge lifting tasks. You should hit the gym at least three times a week and use a hard-easy-moderate intensity level for your exercise sessions. Don't forget to add flexibility to your workouts at least twice a week. Range of motion is important in developing power and speed.

Phase I is also the time to increase your aerobic fitness and lose those few extra pounds. Reducing body fat should always be a component of any fitness program. I suggest a training program where you run 3-5 miles three-times a week and do two additional days on the stair climber. Again, modulate your intensity during the runs: hard-easy-moderate. You can manipulate time and distance of your aerobic workouts if weight loss is a concern. Increasing the duration of your aerobic workouts while reducing intensity will burn more calories. If weight loss is a major objective increase your runs until you are running at least sixty minutes at a moderate pace. I also recommend 30-40 minutes on the stair climber on the off days (after weight training) changing between hard and moderate intensity. This is very specific training for the Challenge and I strongly recommend it.

During Phase I you may want to do some technique work. If so, I suggest keeping it to individual tasks. Do repeats of the stairs, hoist, slammer and dummy drag focusing on proper technique rather than performance. You want to train to do the events correctly as second nature without thinking. But if you want to just focus on substituting the evolutions as one day of fitness training that's ok too. Variety can be good for the motivation and you should see improvement as your conditioning increases.

During Phase II the training objective changes from basic conditioning to developing power and refining technique. I recommend gym workouts three days a week, aerobic workouts four days a week and skill/technique work two days a week. In the gym adjust your reps and sets to more of an endurance training program (higher reps-lower resistance rather that low reps-high resistance). For aerobic work do one day of speed work: repeat sprints of 100-400 meters (recommend 8x400 with a two minute rest, 6x200 with a two minute rest and 10x100 with a one minute rest). You may have to work into the interval training, but these distances are optimal for developing lactate tolerance which is critical for an all-out performance in the Challenge.

Your skill training should also be high intensity. Do the evolutions in sets of 6-8 repeats. For example: 8 sets of stair climbs, with recovery runs down the tower and three minute rest. Eight sets of rope pulls with racing down the tower and hitting the slammer. Eight sets of zig-zag runs and hose pulls. Eight sets of dummy drags. Focus on going fast and using proper technique. Recovery 2-3 minutes between reps adjusting your recovery interval to one minute as your fitness increases. In competition it is usually the guy who has the cleanest run who wins so proper technique is also important. I do not recommend using air during this training, but be in bunkers and carry the SCBA.

Phase III should be planned to end one week before you race. During this period you focus on speed and skill while maintaining your conditioning gains. I still recommend two days a week in the gym but only one heavy day the other endurance training (high reps-low resistance) and flexibility. These days do you stair climb work 30-50 minutes at high intensity. Run three days a week (one day sprints: 4x400, 4x200, 5x100, 5x50) and practice skill work two days a week (on easy aerobic days). The skill training during this period should be focused on performing the individual tasks all-out as fast as you can. One day a week run repeats of the entire course: suggest six runs, two on air and the rest with no face piece. The second skill day focus on repeats of individual skills - perfect performances at all out speed. Periodically test/time yourself and see where you are. I recommend beginning each technique training session in Phase III with an all out run in full bunkers and on air. This is something you may also want to do in Phases I, and II. It is always nice to see how much you have improved and adjust your training accordingly. Remember intensity and frequency will determine how much you gain. If you always train at the same level you will quickly reach a capacity plateau and improvement will cease. In Phase III concentrate your efforts on having no mistakes and going fast. Compare your times to your goals and those of others in your age/performance category so you know how you stack up. If you reach your goal early reset it and keep training. Remember it doesn't count until you do it in competition!

Also during this last phase of training I recommend one or two days a week of mental preparation. This can be done right on the course before you start the skill training. Have your training partners talk you through relaxation drills as you mentally perform your race perfectly in your mind. See yourself doing the five evolutions perfectly at full speed and feel in your mind what its like to be going all out, fighting the fatigue in a run where you make no mistakes and set a personal record. Also mentally take yourself through your pre-race routine and practice in your mind getting to the staring line relaxed and focused, ready to give your best performance regardless of what your opponent does - just you vs. the course.

I suggest a five-day taper before you do a serious race. Five days out should be the last hard workout. Day four is aerobics and light skill work. Day three should be the last hard skill training day. Day two focus on relaxation and mental preparation. and day one easy short run and relax. Be sure you eat wisely, moderate quantity, high carbs, and no alcohol. Foods should be easy to digest. Start your hydration on race day-2 with lots of water.

I also suggest you plan on racing two or three times over the course of a month if possible. Sometimes conditions can be poor and it is demoralizing to train hard and be ready but conditions beyond your control keep you from the best performance you are capable of. The above program should get you to the starting line ready to PR if you are serious. You can repeat the last week of training between races to ensure you keep your edge.

One last thought. Remember, conditioning programs need to be tailored to each individual. You should modify the above plan to fit your fitness level and training objective. Intensity is a relative thing, but putting in the time is not. The main thing is to be wise in your training and condition yourself to perform by increasing both your level of fitness specifically for the Challenge as well as your Challenge skills. Train Smart!