Suggested Training Exercise for
Grand Junction Fire Department Physical Ability Test

Although overall strength is a very important aspect when performing fire ground activities, one of the main physical aspects of firefighting is muscular & cardiovascular endurance. As you will see most of the recommended strength exercises incorporate high (many) repetitions to improve muscular endurance. To improve cardiovascular endurance applicants should engage in 30 minutes of aerobic exercise at least 5 times a week. This could include brisk walking, jogging, and cycling, to mention a few.

Applicants who are unfamiliar with the recommended exercises and/or are not participating in physical training at this time should consult their physician and a physical fitness trainer for guidance.

 

Events # 1 & 4 (Stair Climb & Descent)
- Squats: 4 sets; 15 reps
- Upright rows: 4 sets; 15 reps
- Back extensions: 4 sets; 15 reps
- Toe raises: 4 sets; 15 reps
- Climbing stairs

Event # 2 (Hose Hoist)
- Pulldowns (all types): 4 sets; 15 reps
- Barbell/dumbbell curls: 4 sets; 15 reps
- Wrist curls: 4 sets; 25 reps
- Rope twisting (grip): 4 times up and down

Event # 3 (Force Machine)
- Pullups & pulldowns (all types): 4 sets; 10 reps
- Pullovers (dumbbell/barbell): 4 sets; 12 reps
- Back extensions: 4 sets; 15 reps
- Bench press: 4 sets; 12 reps

Event # 5 (Hose Drag)
- Squats/leg press: 4 sets; 15 reps
- Shrugs: 4 sets, 10 reps
- Leg Curls/extensions: 4 sets; 15 reps
- Back extensions: 4 sets; 15 reps

Event # 6 (Dummy Drag)
- Squats/leg press: 4 sets; 15 reps
- Back extensions: 4 sets; 15 reps
- Dumbbell rows: 4 sets; 10 reps
- Shrugs: 4 sets; 10 reps
- Wrist curls: 4 sets; 25 reps