"Competitions gives me a reason to keep going to the gym."

Definition 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 levels.

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.