Fire Recruit Academy Prep + Physical Readiness Guide.
Why this Matters:
Your success in the Fire Recruit Academy will depend not only on your mindset and work ethic — but also on your physical preparation and your ability to manage effort, fatigue, and recovery. Firefighting is physically demanding, and your body is a critical tool on the fireground. This guide is here to help you start preparing now, so you’re not playing catch-up when the real work begins.
This plan is voluntary, but it is strongly encouraged to help you:
– Transition from general fitness to fireground-relevant readiness
– Reduce risk of injury in high-volume physical training environments
– Improve stamina, core strength, and muscular control
– Develop confidence in movement under fatigue
You’ve already proven capability by passing the CPAT — now it’s about refining your physical base so you can train smart, adapt fast, and perform under pressure.
Day One Expectations
On Day 1 of the academy, recruits should be able to:
– Tolerate prolonged bouts of high-rep movement (10–20 minutes without extended rest)
– Perform essential movements with control: crawling, squatting, climbing stairs, dragging, lifting, carrying
– Push through fatigue while staying technically sound
– Display a willingness to challenge themselves physically while prioritizing safety
Voluntary Prep Plan: One Week Sample
This is a 3-day training plan with bodyweight and light resistance options. It is separated into three tracks:
– Beginner: Foundational fitness — for those building back consistency
– Intermediate: Confident in form and moderate volume
– Advanced: High work capacity, ready to push load and intensity
Equipment required: Bodyweight, dumbbells (or loaded backpack), access to stairs or a small hill
Physical Readiness Weekly Structure
– Workouts: Monday / Wednesday / Friday
– Optional recovery: Tuesday / Thursday
– Session time: 30–45 min
– Rest between movements: 30–60 sec (scale as needed)
Monday – Foundational Strength & Stability
| Movement | Beginner | Intermediate | Advanced |
| Air Squats | 3×15 | 4×20 | 5×25 |
| Push-Ups | 3×10 | 4×12–15 | 5×20+ |
| Glute Bridges | 3×20 | 3×25 | 4×25 (2-sec hold) |
| Bird Dog | 3×6/side | 3×8/side | 3×10/side w/pause |
Wednesday – Conditioning + Core
| Movement | Beginner | Intermediate | Advanced |
| Step-Ups | 3×12/leg | 3×15/leg | 4×20/leg + dumbbell |
| Mountain Climbers | 3×30 total | 4×40 total | 4×50 total |
| Plank Hold | 3×30 sec | 3×45 sec | 4×1 min |
| Burpees | 3×6 | 3×10 | 4×12–15 |
Friday – Full-Body Grinder (3–5 Rounds Based on Ability)
| Movement | Beginner | Intermediate | Advanced |
| Walking Lunges | 12/leg | 15/leg | 20/leg (weighted) |
| Dumbbell Deadlifts | 3×10 light | 4×10 moderate | 4×12 heavy |
| Push-Ups | 3×12 | 4×15 | 5×20 |
| Burpees | 3×6 | 4×10 | 5×12 |
| Plank Hold | 3×30 sec | 3×45 sec | 4×1 min |
Optional Recovery Work (Tues/Thurs)
– Mobility & Stretching: 10–15 minutes of dynamic stretching or yoga flow
– Walk/Jog: 20–30 minutes at an easy pace
– Hydration Tip: Drink ~½ bodyweight (lbs) in ounces of water daily — more during high heat or exertion
What to Expect: Fitness Assessment Averages
In the first week of the academy, recruits complete a physical fitness assessment. This gives our cadre and training team a baseline understanding of where each individual starts. It is not about passing or failing — it’s a data point to help guide your development.
These averages represent the overall recruit academy – they are not broken down by age or gender. The job does not adjust for age or gender, and physical expectations are consistent for all personnel. The job does not care how old you are or what your background is – so we train everyone to the same standard.
Based on recent academy classes, here are the average scores from Week 1 testing:
– Push-Ups (1-minute): **37 repetitions**
– Sit-Ups (1-minute): **35 repetitions**
– 1.5-Mile Run: **12 minutes, 56 seconds**
Final Reminders
– This is not a mandatory program, but it will help you enter the academy stronger, more confident, and better prepared
– Choose the level that challenges you — but focus on form over ego
– Recruit training is tough by design — the more you put in now, the more capacity you’ll have later
– Show up ready. Show up coachable. Show up for your crew.
