Bench Pressing

Dave Tate from Elite FTS put up a great article on his site about effective spotting, after USC running back Stafon Johnson who was lifting in the USC weightroom, apparently lost control of the bar while doing a bench press( he was being spotted at the time). It landed on his neck and he was reportedly spitting up blood. He was taken by ambulance to the hospital, where surgery was soon performed.

I've had the pleasure of being a strength coach for many years,have spotted thousands of athletes, but I've never heard of such a serious accident. It's certainly not common, and let's hope we don't hear of it again.

Goodluck Stafon...FIGHT ON!

Be Safe and be Careful
JC

Acelerated Muscular Development

Smitty from Diesel Crew has come out with what I think is an awesome workout program for firefighters. (I own most of the Diesel products along with this one)

Smitty has an exceptionally well put together program with TREMENDOUS value!

The Accelerated Muscle Development Program!

The program is a 16-week muscle building system developed by bodybuilder and strength coach Jim “Smitty” Smith. It's actually 3 E-Books, Accelerated Muscular Development, Combat Core and Accelerated Corrective Strategies.

The Corrective Strategies Manual that comes with the program is alone worth the price of the entire product. Add all the BONUSES and you have a program you'd be crazy not to invest in.

I don't know any other program out there that puts an emphasis on the importance of posture, which goes right along with my idea of program design.Posture correction should be a very important part of the workout simply because most individuals (including firefighters) are beat up and many have had or are dealing with some kind of injury due to compensations that weaken tissue and affect posture.

I absolutely loved the ,"Quick Reference Guide", which includes a section titled,"What do I do Next? I want to get started NOW!...Brilliant!!!

Personally I like to cut through the BS and get to work. Smitty obviously understands the concept and is probably of the same mentality so...he gives it to you straight.You're able to open the e-book and get started immediately...though I would recommend that once you get to the meat and potatoes that you go back and take the time to read everything in order to get the best out of the program.

If you've read this blog at all you know that I don't endorse SHIT products. My integrity is very important to me and if I tell you I use or recommend a particular product it's simply because I use it or believe that it has value to you the firefighter.

This is one of those products!

Be Safe
JC

Changes II

ADAPT athlete dynamic warm up

Egoscue Postural Correction Routine
-Gravity Drop
-Static Wall
-Sitting Floor
-Static Back

Prone Y’T’s & W’s/ Glute Bridge, Alternating Front Plank

1 Lower Body Exercise
1 Upper Body Exercise
1 Core

Energy Systems Training ( using 1:3 Intervals)

Foam Roll./ Static Stretch

That's it. It takes care of all your training needs and doesn't burn out your adrenals. The job is stressful enough.

Be Safe!

JC

Building the Firefighter from the Ground Up

Here are Vern Gambetta’s ideas on how to build the athlete from the ground up. I simply substituted the word firefighter for athlete.

No one system is emphasized to the exclusion of another.
No one method or physical quality becomes an end unto itself.
Each firefighter is a case study of one.
Be real – Avoid artificial restraints and positions.

# 1 Have a road map - Start with a plan, execute it, and evaluate it
# 2 Think big picture – Understand the movement constants
# 3 Learn to use the ground efficiently - Start with gait
# 4 Fundamental movement skills must be mastered before specific firefighting skills can be acquired and advanced training undertaken
# 5 Train Linkage - Train toenails to fingernails
# 6 Train the core as the center of the action
# 7 Build a work capacity base appropriate for your job
# 8 Train sport-appropriate - You are what you train to be
# 9 Think Long-Term - Training is cumulative
# 10 The individual firefighter is the focus - Recognize, train and rehab the individual


Be Safe
JC

PFT

I spent the week in Seminole County Florida teaching the IAFF’s Peer Fitness Trainer Class. I always love going to teach in Central Florida. The firefighters are great and there is no better hospitality anywhere for us as instructors…something I appreciate very much…Thank You!

It was a lot of fun trying to deliver some information that will hopefully make a difference to them. The conventional way of thinking is difficult to break…the firefighter conventional way of thinking is almost impossible to change but this group I sense is different and was ready for information not regularly presented to the average firefighter. They’ll be years ahead of their peers when it comes to training information, which in the end will give them the tools to survive.

It's always a pleasure to teach with my buddy from Fairfax County Fire Dept, Ron Gemsheim, and one of the reasons I chose this class.

Thanks to the guys and gals from South Trail, Longwood, Sanford, Seminole County, Orlando, Midway Fire District, Deltona, Kent Washington and Central Jackson County Fire In Blue Springs Missouri.

Everyone is taking the final test as I write this and we’re hoping for a 100% pass rate.

Good luck guys… keep in touch and talk to you soon.

Time to go home after a quick detour and get on my surfboard.

Mahalo

JC