Firefighter Elite

Performance Guide
Whether youre hoping to compete
at the firefighter combat challenge
or just improve your training regime,
this guide will help you enhance your
fitness training routine .

TABLE OF CONTENTS
Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Training Schedule . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Nutrition. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Firehouse Recipes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Performance Gear. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Preparation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Case Study. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

ELITE: TRAINING

THERE MAY BE PEOPLE THAT HAVE MORE TALENT THAN

YOU, BUT THERES NO EXCUSE FOR ANYONE TO WORK
HARDER THAN YOU DO.
- Derek Jeter, former New York Yankee,
aka Mr. November, Captain Clutch

TRAINING LIKE A CHAMPION TAKES

GRIT, DEDICATION AND THE RIGHT
KIND OF PREPARATION.
Your performance is a reflection of how you optimize your
training. Accept nothing less than elite performance with
these veteran training tips.

CARDIO AT THE CORE

Training starts with a solid foundation in cardio. Each
precise movement, calculated stair tread and strategic
hoist is built on your conditioning and your ability to rise
to the challenge. Tailor your cardio workout with these
best practice exercises:
Running
Rowing
Road or stationary biking
Treadmill sprints
Stairs

STRENGTH TO PUSH THROUGH

BUILD STRENGTH BY
REPLICATING MOVEMENTS
ON THE COURSE WITH ADDED
RESISTANCE: HOIST A ROPE,
PULL A HOSE AND DRAG A
DUMMY TO INCREASE BOTH
MUSCLE MEMORY AND POWER.
Sean, Fire Captain, 7-year veteran
of FCC competition

As you think through the grueling two minutes of the

firefighter combat challenge, one thing is clear -- your legs
take a beating. From the first stair you climb to the last
dummy-dragging step across the finish line, leg strength and
endurance make or break champions. Here are the top combat
challenged approved leg strengthening exercises you should
consider adding to your routine.
With bands, kettlebells, dumbells or barbells:
Front squats
Back squats
Deadlifts
Calf raises
With your body weight:
Air squats
Box jumps
Plyometric lunges
Stairs every other step helps build strength

ENDURANCE TO GO THE DISTANCE

It takes discipline to build endurance: discipline in your cardio
and strength training, and discipline in your training routine.
Fuel your body and your mind by switching up your training
tactics as you build endurance. Cross training with added
speed and agility exercises is key to help keep workouts fresh
and to help build endurance.
Cross Training:
Long distance running
Long bike rides
Rowing
Stair climber machine
Speed and Agility Training:
Interval sprints
Speed ladder
Slalom sprints
Stairs every step helps improve foot speed

SUCCESS ON THE STAIRS IS ALL

ABOUT YOUR TIMING FROM
STAIR TO STAIR AND HOW YOU
PULL ON THE RAIL AS YOU
TRAIN, GET YOUR TIMING DOWN
AND BUILD ENDURANCE SO IT
BECOMES SECOND NATURE IN
THE COMPETITION.
Sean, Fire Captain, 7-year veteran
of FCC competition

TRAINING SCHEDULE

TO GET FIREFIGHTER COMBAT CHALLENGE FIT

PHASE ONE:
BUILDING FITNESS LEVEL, TECHNIQUE AND STRENGTH.
Focus on understanding the challenges of the course, precise technique and developing a
foundation of strength and cardio to complete each section.
Monday:

Cardio / course preparation: competition style stairs, hoist, hammer and dummy
drag, focusing on proper technique and building muscle memory.

Tuesday:

Strength Weight training low reps, high resistance.

Wednesday: Rest Day / light Cardio

Thursday:

Cardio / Cross training

Friday:

Strength Functional strength building (squats, plyometrics, stairs)

Saturday:

Course preparation and conditioning

Sunday:

Cardio & Strength

PHASE TWO:
REFINING TECHNIQUE, BUILDING POWER AND ENDURANCE.
As your foundation of cardio and strength is increasing, focus on building endurance and speed.
In addition, consider adding in mental preparation: visualize your goals and optimal performance.
Monday:

Long distance cardio / course preparation

Tuesday:

Strength Weight training higher reps, low resistance, to build endurance.

Wednesday: Rest Day / light Cardio/ Mental Preparation

Thursday:

Cardio interval and speed/agility training/course conditioning

Friday:

Strength Functional strength building (squats, plyometrics, stairs)

Saturday:

Course preparation: Gear up and refine course technique and course

specific challenges.

Sunday:

Cardio & Strength

PHASE THREE:
BUILD SPEED AND COURSE SPECIFIC SKILLS.
Final preparations include maintaining strength and cardio while building power and speed
as you perfect your course technique.
Monday:

Long distance cardio / cross training / course preparation

Tuesday:

Strength Weight training strength maintenance.

Wednesday: Rest Day / light cardio / mental preparation

Thursday:

Cardio interval and speed training / course conditioning

Friday:

Strength Functional strength building (squats, plyometrics, stairs)

Saturday:

Course preparation- Gear up and refine course technique and course

specific challenges.

Sunday:

Cardio & Strength

ELITE: NUTRITION
CARBS ARE IMPORTANT FOR ENDURANCE AND FOR THE
LONG-TERM RELEASE OF ENERGY. IN TRAINING, CONSIDER
A 4:1 CARB TO PROTEIN RATIO TO BUILD ENDURANCE
- Live Science

No matter how much conditioning you do to

build strength, endurance and power, you need
to fuel your body from the inside to see true
results. Consider the simple changes you can
make to your eating regimen to enhance your
firefighter training and physique.

WHEN THEYRE FIGHTING

FIRES, FIREFIGHTERS BURN
ANYWHERE FROM 540 TO
800 CALORIES AN HOUR
- Mens Fitness

1. FUEL: COMPLEX CARBOHYDRATES & WHOLE GRAINS

A diet rich in complex carbohydrates, including whole grains, vegetables, fruits, brown rice and wholewheat pasta can provide the fuel you need to perform at your highest level, on the course and on the rig.
Sweet Potatoes and Yams: Enhance your training and sustain high energy levels with the complex
carbs found in sweet potatoes and yams.
Quinoa: Incorporate this high protein food into any meal of the day to keep you feeling full and satisfied.

2. NUTRIENTS : VEGETABLES AND FRUIT

Vegetables and fruit are full of nutrients to help keep your body healthy and improve your immune system.
As easy, on-the-go snacks, many vegetables and fruits are full of potassium, dietary fiber, folate and other
essential vitamins and minerals.
Spinach: Channel your inner Popeye and build stronger bones with vitamin K.
Cruciferous Vegetables: Fuel your body at the firehouse with broccoli, cabbage, cauliflower and
Brussels sprouts, all of which are high in fiber to help keep you feeling full for long stretches on the job.
Citrus Fruits: Packed with vitamin C, citrus fruits can help keep your immune system in top shape and
hold colds and sickness at bay.
Berries: Studies show that berries -- including raspberries, blueberries, strawberries, blackberries
and cranberries -- pack a healthy dose of antioxidants, which can help reduce inflammation.

3. STRENGTH : PROTEIN
Studies show that greater protein consumption is associated with superior body composition and muscle growth. Pack
the protein into your firehouse meals to see improved tone and conditioning results.
Lean Meats: Chicken, turkey, lean cuts of pork and beef.
Fatty Fish: Salmon, tuna, mackerel, sardines and anchovies.
Beans: Kidney beans, garbanzo beans and black beans are rich in vitamins and minerals to support your work and
fitness schedule.
Lentils: Low in calories and perfect for an extra protein boost.
Nuts: Reduce inflammation with the healthy fats found in many nut varieties.
Avocados: Full of fiber and high in monounsaturated fat, a good fat that helps lower bad cholesterol.
Whole Eggs: Touted as natures multivitamin, eggs contain high levels of protein, antioxidants, B vitamins and
small amounts of almost every vitamin your body requires to stay healthy.

FIREHOUSE
RECIPES
FUEL UP! FIREFIGHTERS BURN THROUGH ANYWHERE
FROM 100-250 CALORIES PER COMBAT CHALLENGE
COURSE RUN DEPENDING ON THEIR SIZE AND SPEED.
- Mens Fitness

FIRE DEPARTMENT:
ANCHORAGE, ALASKA
BREAKFAST BURROS
Breakfast Burros from senior captain Dan Tucker,
from the Eagle River Fire Station No. 1, Anchorage,
Alaska. Check out the rest of their Fire House
recipes at the Sequim Gazette.
Recipe Courtesy of Sequim Gazette

FIRE DEPARTMENT:
BELLEVILLE, ONTARIO, CANADA
TURKEY AND QUINOA MEATLOAF
I always found turkey meatloaf to be quite
disappointing. The flavor is usually lacking as well
as the texture. Well, I have developed this version
that has a great texture and a surprisingly good
flavor. Recipe by Andrew Benoit.
Recipe Courtesy of AllRecipes.com

FIRE DEPARTMENT:
WEST ALLIS, WISCONSIN
LOW TIDE CHICKEN
A recipe full of decadent flavor, with the rich
taste of mushrooms and spinach over a tender
piece of chicken.
Recipe Courtesy of John Sineno, The Firefighters
Cookbook, 1986

FIRE DEPARTMENT:
FRANKFURT, KENTUCKY
BACON CHEESEBURGER MEATLOAF
This is not a boring meatloaf. Adding the chili
sauce and cheese really make this recipe a
winner. Pair it with some mashed potatoes for the
perfect comfort food.
Recipe Courtesy of MyRecipes.com

ELITE:
PERFORMANCE GEAR
TURNOUT GEAR THAT IS BREATHABLE, ALLOWING MOISTURE
VAPOR TO ESCAPE, CAN REDUCE HEAT STRESS AND
- Fire Rescue Magazine, January 2014
DIMINISHED PERFORMANCE.

SAVING TIME
You understand the importance of saving time, even
just seconds, but does your turnout gear offer you
the flexibility and maneuverability to perform at
your best? What flaws in your turnout gear design
slow you down and reduce your efficiency? Design
features that improve performance and increase
your efficiency should naturally be included in your
turnout gear, but this is not always the case.
Evaluate the 5 critical aspects for movement and
maneuverability of firefighter turnout gear. Circle
the number that best represents the features of your
current turnout gear. How does your gear stack up?

1. LIGHTWEIGHT GEAR
1

Very Lightweight

2 Pretty Good

4 Somewhat Heavy

3 Just Right

Very Heavy

When you gear up, it often means adding 50 or more pounds in the form of turnout gear,
SBCA, boots, mask and vest. Consider the benefits of selecting turnout gear designed
to be more than 10 percent lighter than standard issued, off-the-shelf gear. Lightweight
turnout gear can be the difference between finesse and fatigue on the course.

2. HIGH PERFORMANCE KNEE CONSTRUCTION

1 Excellent

2 Pretty Good

4 Somewhat Bulky

3 Just Right
Very Bulky

When seconds are critical, high-performance design and small details become the difference between
success and failure. Traditional turnout gear includes a static knee construction, with a fully extended
pleat below the knee. Not only does the clumsy design and extra material cause knee knocking, before
a firefighter can climb stairs or drag a hose, theyll be required to waste precious time hoisting up
their pants. Instead, opt for a turnout pant designed to optimize performance on the job. A turnout pant
designed with a dynamic knee expansion pleat located above each knee, as opposed to below the knee,
allows for improved maneuverability, movement and flexibility.

3. FLEXIBLE SHOULDER CONSTRUCTION

1 Excellent Movement

2 Pretty Good

4 Somewhat Stiff and Confided

3 Just Right

Very Stiff and Confined

A properly constructed jacket shoulder should include both back pleats and large underarm
gussets to allow for maximum movement. In addition, the shoulder should be set into the
coat, with the shoulder seam located on top of the shoulder and closer to the neck. A
correctly placed shoulder seam, near the neck, will allow a firefighter to lift and extend their
arms with freedom and without causing their coats to rise or pull up.

4. SUSPENDERS THAT STAY PUT

1 Excellent Fit

2 Pretty Good

4 Somewhat Annoying

3 Just Right

5 Constantly Slipping

Freedom to move with ease is one of the essential requirements of turnout gear, but when
movement causes suspenders to slip off the shoulder, it can be both distracting and
dangerous. A suspender system that is designed to move and constructed in a way that
makes adjustment simple, is ideal. Suspenders certainly wont save a life in an emergency,
but poorly constructed suspenders can distract and disrupt a firefighter in moments when
focus and attention are essential.

HOW DOES YOUR FIREFIGHTER

TURNOUT GEAR STACK UP?
When you add up your score, if it exceeds 12 points, you
might want to consider a turnout gear upgrade. High
performance turnout gear is a reality, with design features
intended to optimize performance and shave valuable
seconds from your task at hand. The advanced ergonomics
of high performance turnout gear, combined with cutting
edge materials, can give you superior protection with
maximum freedom of movement.
Learn more about how you can #GearUp lighter, faster
and how you can join an elite class of firefighters in high
performance turnout gear.

LAKELAND STEALTH TURNOUT

GEAR IS SIGNIFICANTLY
LIGHTER THAN MY OLD GEAR.
NOT ONLY THAT, I NEVER
HAVE TO WORRY ABOUT MY
PANTS MOVING AROUND OR
SLIDING DOWN.
Sean, Fire Captain, 7-year veteran
of FCC competition

ELITE: PREPARATION

NOBODY WHO EVER GAVE HIS BEST REGRETTED IT.

- George Halas, Chicago Bears Head Coach

FIREFIGHTER COMBAT
CHALLENGE
Founded in 1991 by Paul Davis, Ph. D.,
an exercise physiologist and former
firefighter, the Combat Challenge is an
obstacle course that includes real-life
firefighter performance challenges where
two firefighters compete head to head
wearing full bunker gear.
Climb a 5-story tower with a
high-rise pack.
Hoist a 42-pound weight.
Forcible entry simulator. Hammer a
160 lb. beam a distance of 5 feet.
Hydrant agility run.
Drag a hose 75 feet, spray water.
100-foot rescue and drag of life-sized,
175 lb. victim

WORLD CHALLENGE XXIV SCHEDULE OF EVENTS

World Challenge XXIV will be held from October 19 to 24, 2015, in downtown
Montgomery, Alabama. Competitors will race against the clock during the Wildcard
days to earn a spot in the championship rounds.

MONDAY 10/19

TUESDAY 10/20

WEDNESDAY 10/21

THURSDAY 10/22

FRIDAY 10/23

SATURDAY 10/24

TUNE IN TO THE ACTION!

The Firefighter Combat Challenge
will be broadcast on ESPN!

7-9 am

Competitor Check-In Monday Only

10 am 5 pm

Wildcard Playoffs

4 -7 pm

Competitor Check-In

Evening

Practice Time

7-9 am

Competitor Check-In Tuesday Only

9 AM 5 pn

Wildcard Playoffs

4 -7 pm

Competitor Check-In

Evening

Practice Time

7-9 am

Competitor Check-In Wednesday Only

9 am 5 pm

Wildcard Playoffs

4 -7 pm

Competitor Check-In

Evening

Practice Time

7-9 am

Competitor Check-In Thursday Only

9 am 5 pm

Wildcard Playoffs

7 pm

Lions Den Reception

7:30 9 am

Competitor Check-In

10 am

Tandem Championship

Immediately Following

Tandem Scott Awards Ceremony

1:30 3 pm

Competitor Check-In

3:40 pm

Dignitaries Assemble

4 pm

Individual/Team Championship

Immediately Following

Individual/Team Scott Awards Ceremony

6 7:30 am

Competitor Check-In

8 am

Opening Ceremony & Competitor Walk-On

8:30 am

Relay Championship

Immediately Following

Relay Scott Awards Ceremony

ELITE: CASE STUDY

OVER 1,140,750 FIREFIGHTERS PROTECT THE UNITED STATES.
National Fire Protection Association, 2013

SEAN SULLIVAN
Position: Captain

Fire/Rescue Department: Frankfort, Kentucky Fire / EMS

Interesting Hobby: Jiu jitsu

Years in Fire/EMS: 18

Turnout Gear: Lakeland Stealth

The material of Lakeland Stealth Turnout Gear is soft and moves well while running all parts of the course. The design of
the knee makes movement up the stairs so much easier. I train in an older pair of pants, but they dont move with every
step as well as the Stealth gear does. The side seam construction makes it easier for me to move on the course and not
get in a bind with the gear. The Challenge course is based on activities performed at a normal fire ground, but everything
is done so much faster. I cant stop and adjust my pants or my coat during a race the way I can on the fire ground. The
Stealth gear has never given me any issues with movement, binding up, or restriction of my movements the way the
brand of gear I wear on duty has in the past.
The knee design is the most beneficial and unique aspect of Stealth gear when I compare it to the other turnout gear I
have worn. Many different brands of gear have belts in them to help keep your pants up and in place, but whenever you
kneel down to do anything the pants bind up or slide down just enough to require adjusting. The knee pleats and dynamic
knee construction of Stealth gear helps to eliminate adjustments and makes it easy to move on the course and on the job.


IF YOU

train hard,

youll not only be hard, youll be

hard to beat.
- Herschel Walker,
former NFL / USFL football player

FIRE
Take the first step toward outfitting your team with elite performance turnout gear.
Contact Lakeland Fire today to learn more about Stealth Premium Turnout Gear and to
request a consultation or a product catalog.
Tonya Watwood | 800.645.9291 x2226 | tlwatwood@lakeland.com

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