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33: Train Like a Firefighter — But Also Train Like a Human: How to Build Cardio, Strength & Stress Resilience the Right Way

 In this episode, we break down what it really means to train like a firefighter — from building your cardio base and mastering the Bruce Protocol to learning when to back off and let your body recover. Whether you’re preparing for the Fire Academy, rebuilding your fitness after stress or burnout, or just trying to get healthy without overtraining, this episode will teach you how to train smarter, not harder.

You’ll learn how to use the RPE (Rate of Perceived Exertion) scale to guide your workouts, how to build up to gear and heat training safely, and how to structure your week so you can recover and keep progressing.

We also dive into stress physiology — why your body sometimes needs slower, easier training before fat loss or performance kick in — and how to eat enough to support recovery while improving metabolic health.

Key Topics Covered:
✅ Why firefighter fitness is unique — cardio, strength, endurance, and heat adaptation
✅ The Bruce Protocol explained: how firefighters are tested for VO₂max and cardiovascular fitness
✅ How to start training from zero (before adding vests, packs, or bunker gear)
✅ Weekly training structure — interval days, long steady cardio, and recovery days
✅ Using RPE (Rate of Perceived Exertion) to train at the right intensity
✅ How to build aerobic fitness and strength without overtraining
✅ The link between stress, recovery, and fat loss — why your nervous system matters
✅ Signs you’re ready to push harder (and when to pull back)
✅ Real-world firefighter workout examples and progressions

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This content is for educational and informational purposes only and is not medical or legal advice. Always consult with a licensed professional for personal guidance.

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