The latest standard for 60-meter stair climbing is 15.5 seconds. The 60-meter shoulder ladder run and the 400-meter liquefied gas tank run in evacuation materials rescue all belong to this type. The characteristics of unilateral asymmetric load bearing and higher center of gravity than the body center of gravity determine that it requires higher core stability and higher training injury risk. From the demand point of view, the 60-meter shoulder ladder race and the 100-meter weight-bearing race are both creatine phosphate. Mixed energy supply and anaerobic glycolysis energy supply. Most firefighters have a large proportion of aerobic endurance training, so they generally don't lack endurance, and the situation that they can't maintain speed should be improved by increasing strength first. Note: Firefighters' short board can be evaluated according to the completion time of unarmed running target distance, unarmed akimbo running target distance and the actual performance of the subjects, combined with their body shape and basic movement ability. Generally speaking, training can be improved from three aspects: the problem of action mode, the lack of speed ability and the lack of load-bearing ability. Shoulder exercises should follow the training method of strength before skill, and pay attention to the synchronization of leg and upper limb strength. Pay attention to protect your shoulders when practicing lifting ladders to prevent shoulder injuries caused by repeated exercises. In the ladder-lifting exercise, practitioners can make the number and frequency of training groups according to their own situation.