Physical Training
We place an emphasis on physical fitness at MRC. Rappellers are expected to excel during long shifts on the fireline and strenuous 110 pound pack-outs. This page is here to tell you what to expect and to give you some training tools to get there.
First Five Weeks of Rookie Training
The first five weeks will test you... You will find that the training is geared around your ability to perform physically and mentally under pressure. Running is a staple during early season training with crew runs expected to be up to 10 miles with heavy cardiovascular and plyometric training intermixed. Daily-double PT sessions are the norm, often exceeding 4 hours of strenuous physical activity during one shift. You'll find that PT is consistent and builds upon itself during the first five weeks, progressively becoming more challenging. When the first five are up you'll find that we schedule an hour of PT time daily to maintain and enhance your physical abilities. Lastly, know yourself, and do not over-train and come into the season with an injury.
PT Standards
Without fail, the questions are always asked: "What are the minimums? What do I have to do to be considered for entry into the program?" At MRC we are held to the Forest Service minimum physical requirement standards, just like every other program in the agency. This means that in order to meet "conditions of hire", you have to complete the USFS pack test; carrying a 45 pound pack over 3 miles in less than 45 minutes. The curriculum then moves toward more difficult physical testing, which includes the mile-and-a-half run, pull ups, pushups, and plank tests and finally the rappeller pack out.
The minimum requirements for these tests are:
1.5 mile run in 11:00 min or less (AVG: 9:40min)
2:00 min Plank (AVG: 2:40min)
25 push up in 1 min (AVG: 36.5)
7 pullups (AVG: 10.4)
3 mile/flat/under 90 min PACK OUT 85 pounds (AVG: 55:45min)
Crew averages listed above are from 2015 where exercises were done consecutively with 2 minute breaks. Future tests will adhere to a
similar format.
These physical standards will be met by all members of the program on day one of the season. Veteran rappellers, permanent staff and rookies alike. We believe that ANY operational rappeller should be able to excel at these tests. Although these are the minimums you will find that management and veteran crewmembers will expect you to exceed these standards and will assist you in achieving higher goals. In addition to the USFS minimums, MRC will test its rookies several times with the pack OUT, differing from the pack TEST in that it will include 85 pounds. In 2012, rappel personnel and the Missoula Technology & Development Center (MTDC) broke ground on the National Rappeller Fitness Standards project. Initial research and baseline testing has been completed with additional testing planned at MTDC.
Give a call if you have any questions.
The minimum requirements for these tests are:
1.5 mile run in 11:00 min or less (AVG: 9:40min)
2:00 min Plank (AVG: 2:40min)
25 push up in 1 min (AVG: 36.5)
7 pullups (AVG: 10.4)
3 mile/flat/under 90 min PACK OUT 85 pounds (AVG: 55:45min)
Crew averages listed above are from 2015 where exercises were done consecutively with 2 minute breaks. Future tests will adhere to a
similar format.
These physical standards will be met by all members of the program on day one of the season. Veteran rappellers, permanent staff and rookies alike. We believe that ANY operational rappeller should be able to excel at these tests. Although these are the minimums you will find that management and veteran crewmembers will expect you to exceed these standards and will assist you in achieving higher goals. In addition to the USFS minimums, MRC will test its rookies several times with the pack OUT, differing from the pack TEST in that it will include 85 pounds. In 2012, rappel personnel and the Missoula Technology & Development Center (MTDC) broke ground on the National Rappeller Fitness Standards project. Initial research and baseline testing has been completed with additional testing planned at MTDC.
Give a call if you have any questions.
Meeting The Standards
Train. Work with someone to develop a program and stick to it. Start early and PT often, building up over the winter until your hiring date. Make the minimums your baseline but understand that the entire training curriculum will far exceed the demands of the fitness assessment tests. When to "peak" in your training is up for debate, but you should be able to maintain a high level of physical fitness throughout the season, so your training should be strenuous near the time you arrive. It's also a good idea to give yourself the week before work starts to take it easy, water up and rest your body. You may choose to work out during this period but only to maintain your physical fitness levels and stay loose. Below are some documents and links to websites that may be beneficial to your success. Be prepared for exposure to a wide range of physical challenges. Just remember no matter how you build your training program, pullups and running are the two elements of physical fitness that most often catch rookie candidates unprepared, so remember to regularly incorporate both into your training regimen. For those who struggle with pullups, the Armstrong Pullup Program linked below has helped many rookies meet and exceed the standards. Parting words of advice: Be honest with yourself and give it all that you've got.
Links and PT Documents
CrossFit Endurance
Endurance training supplement for CrossFit.
Armstrong Pullup Program
A good program to get you to 7 pullups and beyond.
FireFit
An entry level fitness program crafted for wildland firefighters.
Fire Fit challenge points chart.
Choosing the Right Running Shoe
Its crucial to have the right shoes. It may mean the difference between success and failure.
Shin Splints: How to Prevent and Rehabilitate
A common problem for Rookies and Vets alike here's how to handle it.
What is Rhabdomyolysis?
Endurance training supplement for CrossFit.
Armstrong Pullup Program
A good program to get you to 7 pullups and beyond.
FireFit
An entry level fitness program crafted for wildland firefighters.
Fire Fit challenge points chart.
Choosing the Right Running Shoe
Its crucial to have the right shoes. It may mean the difference between success and failure.
Shin Splints: How to Prevent and Rehabilitate
A common problem for Rookies and Vets alike here's how to handle it.
What is Rhabdomyolysis?
