3 simple fundamentals prepare you to perform

Low Motion

Low Motion is our lifeblood movement on the fire ground, but most of us haven’t deployed it consistently since babyhood. To excel as firefighters and athletes we must get reacquainted with the floor, and moving across it on all fours.

Circuit tip: work Kodiak Crawls with 5 lb Nuggets to get started!

Weight Load Imbalance

Training with imbalanced weight builds stabilizer muscles required for awkward loads during strenuous activity. Incorporating imbalanced weight into controlled repetitions during training prepares us for rapid movement and decisions under pressure when it matters.

Circuit tip: run Cardio Burst movements with a 10 lb Auger on one shoulder to start.

Burst of Power

Nearly every movement on the fire ground, the athletic field, the battlefield, and often every day life requires quick thinking and reaction. Working Bursts of Power in a safe, controlled fitness setting prepares your mind and body for going zero to sixty when you need it to most.

Circuit tip: start with 3-5 reps with 50% burst, and work up to 8-10 at full power burst.  


8 circuit categories train the whole body

See sample vids below and our Circuit Training video.

  SEARCH OPERATIONS  circuit focused on extended periods of LowMotion with weight.

SEARCH OPERATIONS circuit focused on extended periods of LowMotion with weight.

  LADDERS AND TOOLS  circuit places the body under multi-dimensional force as it is working ladders and tools.

LADDERS AND TOOLS circuit places the body under multi-dimensional force as it is working ladders and tools.

  GEAR OPERATIONS  circuit works the tremendous strain on the body when working with gear and tools.

GEAR OPERATIONS circuit works the tremendous strain on the body when working with gear and tools.

  CARDIO BURST  circuit applies to most movements required by occupational athletes: immediate zero to sixty.

CARDIO BURST circuit applies to most movements required by occupational athletes: immediate zero to sixty.

  HOSE HANDLING  circuit provides skills training with weight imbalanced as it is on the fire ground.

HOSE HANDLING circuit provides skills training with weight imbalanced as it is on the fire ground.

  RESCUE  circuit works stability and proper technique when moving heavy load low to the ground.

RESCUE circuit works stability and proper technique when moving heavy load low to the ground.

  VENTILATION & RECOVERY  success relies on the stamina and stability under repetitive motion scenarios.

VENTILATION & RECOVERY success relies on the stamina and stability under repetitive motion scenarios.

  FORCIBLE ENTRY  torques the body into position of controlled stress with imbalanced weight load.

FORCIBLE ENTRY torques the body into position of controlled stress with imbalanced weight load.


Training videos

Kickstart your training with Steelhose circuits

This system is a one-stop-shop to jumpstart your Low Motion, Weight Loaded, Power Burst training. This 3 minute sample circuit video is a taste of what's to come if you plunge head first into the complete Steelhose Circuit Training Program.

Post your own best circuit move on our Facebook Page, and we'll consider it for our next circuit video!

We often get asked to define "functional"

We're recycling fire hose and turning it into the most adaptable training tool out there, designed for and inspired by firefighting activities. Sarah offers an impromptu 2 minute example on “functional training” means to us at Fitfighter. There are so many other great ways to do functional training too!

Station 24 is on a mission. We are right behind.

We are proud that firehouses and academies across the country are adopting the Fitfighter system into their fitness and skills training. In this video, Station 24's team has incorporated the Hoss into their gear-heavy truck bay obstacle course to work repetitive motion with weight.  

Keep it simple with circuit posters.

We've done the heavy lifting for you when it comes to the sports science of LowMotion, Weight Load Imbalance, Burst of Power training. Circuit posters are ideal with a Firehouse Package, for the truck bay, in the locker room, or on the gym wall. They outline our 8 firefighting movement categories and offer 4 entry level exercises for each, creating a complete 30 minute circuit. 

Available online at our Shop and in Circuit Video format!

Backstage with Fitfighter 

A fave circuit duo: scissor jumps & Steelhose burpees

Start without weight for this dynamic duo of circuit training, then add in your Auger Steelhose to progress your training and work with a weight load. This 1 minute vid from Backstage features the cities of Chicago and Huntington NY in one heart-pumping drill. Repeat x3 for a post-cardio strength interval.