gives me a reason to keep going to the gym."
is about diet, consistent weight
lifting and aerobic conditioning. Having large stronger muscles
means lifting heavy on a regular basis. Having leaner more enduring
muscles is about doing higher repetitions. Firefighters need to
combine the two, because we have to be 'strong for long'
For example, one day in
my weight training I go with heavy compound movements (dead lifts,
squats, cleans, etc) doing 3-5 sets of 3-5 reps for each exercise.
The following day I use for aerobic conditioning (running stairs,
step mill, stair master, treadmill). On this day I do interval type
training for 20 to 30 minutes at 80-90% intensity. On day 3, I do
a circuit type weight training, this usually consists of several
different exercises for 10-12 reps non-stop. I then take a minute
rest and do it again. I alternate this type of training between
whole body, upper body and lower body, depending upon my energy
Whatever your goals are
you must train specifically for those goals.. If you want to be
strong, fast, flexible you have to rotate these training components
in your weekly fitness plan.