America’s Strongest Firefighter Zachary Mills is Prepared for the World Stage

Muhammad Ali as soon as mentioned, “The combat is gained or misplaced distant from witnesses—behind the traces, within the fitness center, and on the market on the street, lengthy earlier than I dance underneath these lights.”

Whether or not the occasion is a combat, recreation, or a energy contest, that fact nonetheless stays. Ali by no means set foot in Bobcat Health Heart in Hinton, WV, however as you stroll onto the ground within the weight room of this facility, the spirit of “The Biggest” undoubtedly resides there. Simply because the winter air may very well be felt exterior that morning, the vitality of the grind was felt all through the house as Beckley, WV firefighter Zachary Mills was loading plate after plate onto a barbell for his opening train of the day.

“Working as much as 655 (kilos) at the moment,” Mills mentioned calmly. Mills could also be a firefighter by commerce, however he’s additionally a strongman competitor, and each of his passions have collided because of his victory on the 2025 America’s Strongest Firefighter competitors. Mills took the 220-pound class title and now has his eyes set on an excellent larger championship, the World’s Strongest Firefighter contest.

“The larger the gang, the extra amped I get and the heavier stuff I can choose up.”

The WSFF will likely be held on the weekend of Mar. 6-7 on the Arnold Sports activities Pageant in Columbus, OH. What began as a enjoyable solution to elevate cash for California firefighters has turn into its personal world-class strongman championship occasion. Many firefighters from around the globe will likely be there with many extra followers watching, cameras and lights on him, and difficult weights getting ready to be lifted.

There will likely be coefficients to find out scoring, which means that there aren’t any weight courses separating the athletes. Women and men will likely be vying for the victory. That will look like lots of strain, however Mills confirmed that’s the solely means for the diamond to point out itself. This contest wasn’t one thing he stumbled upon; it was a aim for him.

“I’ve been to the Arnold a couple of completely different years and watched it,” he shared. “After I grew to become a firefighter, I made a decision to take an opportunity to do it.”

Early Classes From the Firefighting Grind

The preliminary motivation for Mills could also be a prestigious championship, however the true motive he places in sweat fairness at Bobcat Health Heart is the job itself. He might not have desired to be a firefighter when he was a child, however that modified after he personally suffered fourth diploma burns on his legs and never solely needed to put out the fireplace himself however take himself to a hospital.

“I used to be in a position to get better from that, however I additionally was at a degree in my life once I wanted to discover a profession.”

Earlier than Mills joined the fireplace division, he additionally caught Lyme’s illness shortly after recovering from the burns. It was at this level that he determined to begin coaching. His preliminary connection to health got here by means of Spartan races. The bodily health take a look at he needed to take was extra cardio-based, and his coaching paid off.

Mills later acquired into powerlifting and wished to pursue the game of strongman as properly after seeing a meet held by promoter Paul Mouser in Morgantown, WV. A few of his fellow firefighters questioned why he centered on energy a lot. They acquired their reply after they noticed Mills put his energy to good use. His capability to select up heavy hundreds and transfer them rapidly proved to be an asset that they may depend on within the occasion of an emergency.

“All of it overlaps very well, whether or not it’s carrying somebody out of a fireplace or dragging hose. The actually helpful energy carries over significantly better than the energy from a barbell.”

How Strongman Coaching Builds Actual-World Energy

It wasn’t lengthy after Mills started competing that he noticed success. His first win got here on the West Virginia State Championships within the Novice class. He then went to the Virginia State Championships as an Open competitor and claimed bronze. He then went north to Maryland and took their state title and in addition gained the Viking Halloween contest.

His first street bump got here on the 2023 Nationwide Championships, the place he completed twenty eighth. The next 12 months, he moved all the way in which as much as ninth. 2025 could be his breakout 12 months. He not solely gained that 12 months’s Strongman Transferring Traditional, however he took gold on the America’s Strongest Firefighter as a 100-kilogram competitor.

“The World’s Strongest Firefighter will likely be my subsequent competitors.”

Mills has not solely gotten lots of consideration in his dwelling state however on social media as properly. Folks have been reaching out asking for recommendation, diet steerage, or simply to say he conjures up them. His inside circle and people round him at dwelling and work have been rallying round him as properly.

“It’s been lots of encouragement,” he mentioned proudly. “They even gave me gear to coach with on the fireplace division. I couldn’t ask for extra.”

Mills often is the one underneath the lights, however he’s the primary to confess he isn’t alone on this endeavor. Working underneath the steerage of coaches John and Heather Parker of Anomaly

Energy Methods, Mills has not solely maintained his strengths but in addition improved in different points of his strongman recreation.

Many individuals have requested him for recommendation about coaching and whether or not they need to contemplate strongman as a sport for them. Whether or not the aim is to compete or not, Mills defined that coaching in that type may very well be helpful, and that’s why he’s an advocate fo rit.

“Simply get began. Go discover one thing that’s awkward and heavy. Choose it up and stroll with it. Any of that stuff will switch over, and when you’re a firefighter, it may even assist carry a sufferer out of a burning constructing. The stronger you’re and simpler you possibly can choose up that particular person, the extra doubtless you’ll save a life.”

Zachary Mills’ Strongman Firefighter Deadlift Exercise

The exercise that follows is one which Mills has been utilizing throughout prep within the Mountain State for his huge weekend within the Buckeye State. Weights and energy are primarily based on Fee of Perceived Effort (RPE). Do that if energy is a precedence for sport, work, or on a regular basis residing

• Banded Again Extension – 3 units of 12 reps (RPE 6)
• Security Squat Bar Seated Good Mornings – 2 units of 20 reps (RPE 6)
• Deadlifts – 3 units of 5 reps (RPE 7)
• Snatch Grip Rows (palms on or simply exterior energy rings) – 3 units of 8 reps (RPE 6)
• Alternating Dumbbell Hammer Curls – 3 units of 15 reps (RPE 7)
• Clayborns – 3 units of 10 reps (RPE 7)

*Relaxation as wanted between units.

You may observe Mills on Instagram @firebreathing_strongman.