Paramedics assigned to transport units, where overall body strength is important, favor powerlifting. These workouts are typically 3 to 5 sets of 8 to 12 reps of several compound movements using heavy weights. To prevent injuries caused by lifting heavy patients and equipment, they pay special attention to building back and abdominal strength. I know guys who can bench press 300 pounds but can't do 50 push-ups. They wear out quickly in a fire.
Workouts designed to build muscle endurance incorporate moderate weights and high rep counts.
Firefighters train several angles of the same muscle in 4 or 5 sets of 15 to 20 reps. Each set is performed with little rest in between, which keeps oxygen-rich blood flowing through the muscle and builds stamina. Most firefighters vary their workouts to keep their muscles responding. Then I switch to 'burn-out' sets, where I load the bar with several small weights, do as many reps as I can, then drop 10 pounds and go for it again until I can't lift the bar. Kills my arms.