Squats or leg presses for the legs, bench presses
for the lower back, rowing or lat pulldowns
for the upper back and shoulder presses. Berry recommends three sets of 10 repetitions three times a week for two
weeks, four sets of eight repetitions for two weeks and then five sets
of five repetitions for two weeks.
The participant
would then start the cycle again using heavier weights.
He also
suggests performing supplemental exercises to strengthen smaller muscle
groups that include crunches with weights, bicep curls, tricep extensions,
leg extensions, leg curls. Those exercises should be performed for one
set of eight to 12 repetitions, Berry said.
He said
studies show that firefighters need to be able to generate 86 pounds of
gripping strength to perform tasks such as chopping with an axe.
He suggests
buying hand-grip exercisers at sporting good stores or squeezing a ball
to increase grip strength.
Perform
repetitions to increase endurance and hold the ball or grip exerciser with
maximal force to build strength, Berry said.
The Akron
Fire Department has only two females, but officials are hoping to get lots
of applicants for an upcoming class.
The barrier
for most women, they say, is passing the tough physical test.
