Fire fighters face serious health and safety risks, including cardiovascular disease, cancer, and behavioral health challenges. Regular physical activity supports physical capacity, recovery, and overall well-being, key components for safer performance, better quality of life, and longevity in, and beyond, the fire service. Each day during Safety Stand Down is dedicated to a specific focus area that aligns with this year’s theme and will be releasing daily one-pagers and videos to help introduce the topic, promote discussion, and prompt action. Visit the official 2026 Safety Stand Down website HERE.
Join the F2T team on June 18th at 1:00 PM EST as we sit down with Luke Pedersen (IAFF Master Instructor, Captain Training Officer at Waterloo Fire and Emergency Services, and Executive Board Member IAFF Local 791) and Kyle Ebersole (Ph.D., LAT, University of Wisconsin-Milwaukee and SME for the City of Milwaukee Fire Department) to discuss considerations for building effective and supportive on-duty exercise policies. Complete webinar information and registration can be found HERE.
Fit to Thrive offers a variety of resources that help promote fire fighter wellness, fitness, and overall well-being, and aims to be accessible, inclusive, comprehensive, and behavior-focused. See below for a curation of resources that align with the theme in this year’s Safety Stand Down.
Training
Workshops
F2T 222 – Practical Strategies to Prevent Low Back Injuries
➤ Explore the mechanics of low back injuries, highlight several modifiable risk factors, and share a series of exercise-related tips to avoid getting hurt in the future. Join the F2T community HERE to be alerted when this live workshop is next delivered.
F2T 224 – Training to Move When it Matters Most
➤ Learn what movement variability is, why it matters, its relevance to firefighting, and experience a series of practical exercise-based strategies that can improve the way that fire fighters move when it matters most. Join the F2T community HERE to be alerted when this live workshop is next delivered.
F2T 226 – Consideration for Group Exercise
➤ Learn to structure group activities that facilitate collaboration and team building while improving fitness and having fun. Join the F2T community HERE to be alerted when this live workshop is next delivered.
Additional Resources
F2T 222 – Practical Strategies to Prevent Low Back Injuries Handout
➤ Common low back injury mechanisms and how exercise can help.
F2T 224 – Training to Move When it Matters Most Handout
➤ How learning occurs in a movement context and factors that shape it.
F2T 226 – Consideration for Group Exercise Handout
➤ Considerations when designing and implementing group exercise.
The 7 Key Features
➤ Learn the framework the F2T program uses to guide fire fighters’ movement, explain why it is effective and how it can be utilized.
The Case for Mobility
➤ Being physically FIT is not synonymous with being physically LITERATE.
The Case for Physical Literacy
➤ Learn the framework the F2T program uses to guide fire fighters’ movement, explain why it is effective and how it can be utilized.
Example Exercises
Workshops
F2T 206 – High Intensity with Bands & Bodyweight
➤ Strategies to create high intensity exercise options with minimal equipment. Join the F2T community HERE to be alerted when this live workshop is next delivered.
F2T 215 – Advanced Core Training for Fire Fighters
➤ The role of the core for fire fighters, and considerations when designing core training interventions specific to the demands of fire fighting. Join the F2T community HERE to be alerted when this live workshop is next delivered.
F2T 217 – Applied Resistance Training Principles
➤ Explore a series of resistance training principles that can influence fire fighter health, injury risk and performance. Register for this workshop HERE.
F2T 218 – Facts and Fallacies of Stretching
➤ Examine the science behind a series of stretching claims and learn a series of stretching routines appropriate in a variety of use cases. Register for this workshop HERE.
F2T 227 – Principles of Mobility for Fire Fighters
➤ Practical strategies and tactics that can be used to assess and address the mobility needs of fire fighters. Register for this workshop HERE.
F2T 228 – Building a Movement Vocabulary
➤ Learn a framework for building a ‘Movement Vocabulary’ by choosing exercises that challenge specific positions, motions, and patterns across a range of demands. Join the F2T community HERE to be alerted when this live workshop is next delivered.
F2T230 – Creating Benchmark Workouts for Fire Fighters
➤ Go beyond formal tests and learn how any exercise session can provide valuable insight on an individual. Join the F2T community HERE to be alerted when this live workshop is next delivered.
Additional Resources
F2T 206 – High Intensity with Bands & Bodyweight Handout
➤ Tips and strategies to challenge yourself with bodyweight and bands in any exercise environment. Sample exercise sessions included!
F2T 215 – Advanced Core Training for Fire Fighters Handout
➤ A sample framework when designing core training. Sample core training sessions included!
F2T 218 – Facts and Fallacies of Stretching Handout
➤ Stretch with Purpose. An evidence-based approach to stretching that aligns with when you stretch relative to exercise.
F2T 227 – Principles of Mobility for Fire Fighters Handout
➤ An easily administered mobility self-check at 3 major joints (ankle, hip, shoulder), with exercise libraries of options to improve, reinforce, or accommodate individuals’ mobility. Sample exercises included!
F2T 230 – Creating Benchmark Workouts for Fire Fighters Handout
➤ 9 benchmark workouts to assess and track your (or other’s) physical capacity and fitness.
Make Your Exercise Matter Poster
➤ 27 exercise variations across 5 different patterns with coaching tips to improve performance and reduce injury risk.
5 Movement Patterns Poster
➤ The 5 primary movements with coaching tips, key observations and 6 variations for each movement.
4-Week Outdoor Exercise Challenge: An Interactive Infographic
➤ Find ways to be active outside and reap the benefits of regular exercise and being outside. Be active in more blue and green spaces!
Podcasts & Videos
F2T 308 – Practical Experiences Leading the Operations of Peer Fitness Teams
➤ A practical, boots on the ground perspective on the operations of PFT teams from fellow peers on the forefront of implementation in their department. Create a free account HERE to view.
Articles
Physical Activity and Exercise Benefits Infographic
➤ Link Here
Physical Activity Guidelines Infographic
➤ Link Here
Research & Reports
Exercise-based Performance Enhancement and Injury Prevention for Fire Fighters: Contrasting the Fitness- and Movement-Related Adaptations to Two Training Methodologies
➤ Link Here
Fire Fighter Injuries are not just a Fire Ground Problem
➤ Link Here
The Cost and Distribution of Fire Fighter Injuries in a Large Canadian Fire Department
➤ Link Here
Evaluation & Assessment
Workshops
F2T 201 – Self-Care & Movement Hygiene
➤ Practical tips to assess and address fire fighters’ mobility. Join the F2T community HERE to be alerted when this live workshop is next delivered.
F2T 204 – Considerations for Fire Fighter Testing
➤ Identify key considerations and potential impacts when planning and implementing fire fighter fitness testing. Join the F2T community HERE to be alerted when this live workshop is next delivered.
F2T 216 – Making Best Use of the WFI Fitness Assessment
➤ Explore a series of case studies that highlight several opportunities to make the most of the WFI Fitness Assessment. Join the F2T community HERE to be alerted when this live workshop is next delivered.
F2T 220 – The WFI Fitness Assessment
➤ Learn how to administer and interpret the WFI Fitness Assessment. Register for this workshop HERE.
Additional Resources
F2T 201 – Self-Care & Movement Hygiene Handout
➤ An easily administered mobility self-check at 3 major joints (ankle, hip, shoulder), with exercise libraries of options to improve, reinforce, or accommodate individuals’ mobility. Sample exercises included!
F2T 204 – Considerations for Fire Fighter Testing Handout
➤ The Why, What, and How of Fire Fighter Fitness Testing: A Considerations and Implications Checklist.
F2T 220 – The WFI Fitness Assessment Handout
➤ Detailed instructions on how to administer all WFI assessment protocols.
Sleep
4-Week Outdoor Exercise Challenge: An Interactive Infographic
➤ Harness the power of physical activity and natural light to enhance sleep quality. Regulate the body’s internal clock, improve sleep timing, energy levels, and overall recovery. Be active in more blue and green spaces!
Exercise and Sleep Factsheet
➤ Exercise can be a powerful catalyst for sleep. Learn how to leverage the power of physical activity to help you sleep better!
Stress
Exercise and Stress Reduction Factsheet
➤ Harness the power of physical activity to manage and alleviate stress.
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