Preparation
It is important to be in the best possible, physical condition before starting your initial recruit’s course with Mid and West Wales Fire and Rescue Service. The role demands both physical and mental resilience. The training and duties require focus, endurance, energy, making your physical preparedness essential for success. Regular exercise, adequate sleep, a well balanced diet and overall healthcare are crucial to ensure you can meet the challenges of the Fire and Rescue Service. Good health is the foundation for working effectively and safely in this demanding and vital role.
Before You Begin
Before starting physical exercise, it is essential to consult with a doctor or healthcare professionals, especially if you haven’t been active for some time or if you have any health conditions that pose a risk. Additionally, it is important to start with lower intensity and volume to gradually build these levels up. This will allow you to strengthen your muscles and joints without overloading your body, reducing the risk of injury. Gradually increasing the intensity and volume over time is key to developing fitness and maintaining health sustainably.
This is an 8-week Training Programme designed to improve your overall muscular strength and endurance, allowing you to efficiently conduct the various tasks that are required as an operational firefighter.
This format can be used on repeat for the duration of 8 weeks.
When building up your level of resistance (weight) within your S&C Programme, please ensure you do so in a safe and controlled manner. An example of this is, if you’re achieving 15 reps through each set, then aim to increase the resistance slightly and record your reps the next time round. Each exercise is performed as a superset, meaning you would do A1, no rest, straight into A2. Rest for approximately 2 minutes and then repeat for the assigned number of sets before moving onto B1 and B2.
Total Body A
Total Body B
Core & Bodyweight Training
The above workout can be conducted alongside the Strength & Conditioning workout. This is personal preference. When performing the above workout, the sets and reps/time are recommendations only. Please only conduct what your feel safe and able to do.
