How does a full-time firefighter also compete as a professional Strongman? For Doug Hardtke, it all comes down to a non-negotiable fitness foundation.

His journey started on the football fields of Chicago and led to two of the most physically demanding professions in the world.

In an interview with Muscle & Fitness magazine, Hardtke said that growing up in Chicago, one of the most sports-centered towns in the US, he loved playing football. His involvement in athletics sparked his interest in health and fitness.

"It was instant, and it was an addiction ever since," he told Muscle & Fitness. Hardtke then channeled his love for fitness into another field, the fire services.

Their parades and heroic rescue stories were what inspired him to join the noble services at a young age. Today, he's been with his current department for 17 years and has even played for their football team.

"The firefighting bug bit next, and I was fortunate to get hired part-time at 18, and they put me through the fire academy and paramedic school."

But football wasn't his only athletic passion. Hardtke fell in love with the world of Strongman, particularly the World's Strongest Man competition. He doesn't remember clearly how he got into it, but once he did, there was no looking back.

Hardtke trained for the Strongman competition with another firefighter and Strongman Frank Boniello, who guided him throughout the journey. Although Boniello eventually won the competition in Ohio, Doug gained experience and insight.

Although still an active firefighter and Strongman, Hardtke won't be participating in this year's competition. Instead, he will be cheering his peers from the stands. His focus nowadays is training with his 12-year-old son, D.J., and 4-year-old daughter, Addyline, who have shown a keen interest in fitness.

Firefighter and Strongman Doug Hardtke's fitness routine

Here is the workout routine that keeps Doug Hardtke strong enough to juggle between firefighting and strength competitions.

Warm-Up:

• Reverse Hyper – 3 trisets of 20 reps
• Lying Hamstring Curls – 3 trisets of 20 reps
• Belt Squat – 3 trisets of 20 reps

Workout:

• Trap Bar Deadlift – 5 sets of 5,5, 5, 3, 1 reps
• Bonus Widowmaker Set – 50% of max to failure
• Sandbag Hold Squat and Carry – 4 sets of 3 reps and 50-foot carry.

Triset:

• Sled Push – 3 rounds of 50 feet
• Sled Pull – 3 rounds of 50 feet
• Farmer’s Carry – 3 rounds of 100 feet

Would you take this workout routine on? Tell us in the comments.

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Written by

Ruwa Javed

Edited by

Sagnik Bagchi